Posts Tagged ‘kegs’

24th workout of the year, 3/10/2012.

Music: The Beatles.  T-shirt: Grand Funk Railroad.

We’ve been beating the body with just body weight workouts until the last one.

Of course that one we beat up the legs a bit more. Yeah, doesn’t “make sense” until you free yourself from the chains of what you may have “learned” in the past.

For some reason the blog has been getting more hits from Australia than the USA. No worries, very cool, very cool indeed.

First: Agility Ladder Drills

We did a couple of regular drills then for something different.

I decided to try it with a dumbbell in one hand, overhead.

It was a whole new experience. You tend to hold yourself more upright.

There is a core component as well. And a stabilizing component around the shoulder girdle

But enough of that crap. We’ll do it again because it “felt” effective!

Second: Get Ups

I guess these could be loosely call “Turkish Get Ups”. We just aren’t so strict.

We did 3 sets of 10, 8, 6.

Just hold the DB or KB overhead with the arm straight. Then get off the floor.

Does it really have to get any more complicated than that?


Third: 10 Station Circuit

Yep, another circuit training conditioning day.

Each exercise done for 30 seconds, max reps.

And we did 3 Cycles of this.

Battling Chains

Bar Overhead Press

Plate Upright Rows

Bench Dips

Squat throw ball overhead

DB Curl

KB Swings

Keg Bearhug walk

Ab Pullins on slide board

Bulgarian Bag Swings

Fourth: Core/Abs

10 Medicine Balls

2 – 22 pounds

Sit Up Ball Twist 5 Reps Each Ball

Ball to Each Foot 10 Reps Each Ball

Ball Overhead Leg Raise, Ball to Feet 5 Reps Each Ball



4th workout of the year, 1/9/2012.

Music: Led Zeppelin.  T-shirt:. Jagermeister.

Can’t wait to do some more stuff today!

Can’t say why…just feel like breaking a sweat.

Who knew it would be a river!

First: Agility Ladder

Just a bunch of different drills.

Next time we’ll throw in some upper body.

Second: 12 Station Circuit

Only did one cycle because it took so long.

You see the timer was the person on the floor pulling the tire by the chain.

It was tougher than anticipated.

We’ll do it again…

  1. Plank Position Tire Pulls
  2. DB Inclines
  3. Ab Pullins on Slideboard
  4. Keg Hug and Squat
  5. KB Swings
  6. Hamstring Ball Pullins
  7. Keg Clean, Press, Burpee, Pushup
  8. Side step
  9. Plate Pullthroughs
  10. Crunches
  11. Inverted Rows
  12. Bulgarian Bag Squats

Third: Same Circuit

Ye. Same circuit…

But 5 Burpees after each station

Not fun at all!!

Fourth: Core/Ab Stuff

12 Objects: Kettlebells, Medballs, a dumbbell or 2…somebody even grabbed a basketball?

Sit Up Object Side to Side 5 Reps Each Object

Seated Leg Raises Object Overhead 10 Reps Each Object

Tables 1 Minute

Tables, 1 Leg Straight 30 Seconds Each Side

Tables, 1 Leg Straight Up, 30 Seconds Each Side

Tables, 1 Leg and 1 Arm, 30 Seconds Each Side