Posts Tagged ‘kettlebells’

Image19Workout for 4-25-2016

T-Shirt: Physical Therapist: Precision Guess Work

Music: Prince

After a couple of day of only body weight training its back to using some weights.

This was a fairly big circuit, 21 total stations.

Some were the same but using different weights.Image21

Still…21 places to visit, 4 times.

Round One:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

  • Barbell CurlsImage23
  • EZ Triceps Extensions
  • Kettle Bell Swings
  • Kettle Bell Swings
  • Kettle Bell Swings
  • Crunches on Swiss Ball
  • Triceps Push Downs
  • Dumbbell Ladder 9 Descending Sets SquatsImage20
  • Flat Leg Raises
  • Sit Ups W/Medicine Ball
  • Incline Leg Raises
  • Roman Chair w/Medicine Ball
  • Ab Chair w/Medicine Ball

Round Two:

21 Stations, 10 Reps Each StationImage25

5 Reps Each “Station” on the DB Ladder

  • Barbell Curls
  • EZ Triceps Extensions
  • Kettle Bell Swings
  • Kettle Bell Swings
  • Kettle Bell Swings
  • Crunches on Swiss BallImage32
  • Triceps Push Downs
  • Dumbbell Ladder 9 Descending Sets Squat/Overhead Press
  • Flat Leg Raises
  • Sit Ups W/Medicine Ball
  • Incline Leg Raises
  • Roman Chair w/Medicine Ball
  • Ab Chair w/Medicine BallImage29

Round Three:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

  • Barbell Curls
  • EZ Triceps Extensions
  • Kettle Bell SwingsImage34
  • Kettle Bell Swings
  • Kettle Bell Swings
  • Crunches on Swiss Ball
  • Triceps Push Downs
  • Dumbbell Ladder 9 Descending Sets Stiff Leg Deads
  • Flat Leg Raises
  • Sit Ups W/Medicine Ball
    Image26
  • Incline Leg Raises
  • Roman Chair w/Medicine Ball
  • Ab Chair w/Medicine Ball

Round Four:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

  • Barbell CurlsImage28
  • EZ Triceps Extensions
  • Kettle Bell Swings
  • Kettle Bell Swings
  • Kettle Bell Swings
  • Crunches on Swiss Ball
  • Triceps Push Downs
  • Dumbbell Ladder 9 Descending Sets 1 Arm DB PressImage27
  • Flat Leg Raises
  • Sit Ups W/Medicine Ball
  • Incline Leg Raises
  • Roman Chair w/Medicine Ball
  • Ab Chair w/Medicine Ball

 

Video:

Image12Workout for 4-23-2016

T-Shirt: Adams Dentistry

Music: Queen

Just a cool Saturday morning workout.

Some ABS.

Some Kettle Bell Swings. Image1

Some Sweat…

First: Core/Abs

Medicine Ball Core/Abs Exercises. Balls from 8 – 20 pounds

  • Ball to Ceiling Crunches 10 Each Ball
  • Ball Overhead, Leg Raises 10 Each BallImage2
  • Ball to Knees Crunches 10 Each Ball
  • Ball Overhead, Seated Leg Raises 10 Each Ball
  • Windmills 10 Each Ball
  • Seated Twists Feet Up 6 Reps Each Ball
  • Sit Ups, Leg “V” Ball Between Legs 5 Reps Each Ball

 

Second: Kettle Bell Core/AbsImage8

  • Kettle Bell Swings 10 Before Each Ball
  • Ball to Ceiling Crunches 10 Each Ball

 

  • Kettle Bell Swings 10 Before Each Ball
  • Ball Overhead, Seated Leg Raises 10 Each Ball

Image10

  • Kettle Bell Swings 10 Before Each Ball
  • “Thread The Needle”
  • Ball to Ceiling Crunches 10 Each Ball

 

Third: Just a “walk through”

 

Going over some movements…

 

Video:

Image11Workout for 1-7-2015
Music: Johnny Winter, Edgar Winter, and some other stuff
T-Shirt: HULKAMANIA!

Back to some body weight stuff today.
Decided to take a trip around the perimeter of the gym for half the workout.
The other half was devoted to getting off the floor.
Yep, getting off the floor.
It’s a valuable thing to be able to do!
Around The Gym in Many WaysImage3

First: Agility Ladders

I was going to start with some ab stuff to get going but the ladders can break the chill quicker. So there you go.

Second: Inchworms

With only one push up.
But all the way around the gym.Image4
Just another novel way of doing something we’ve done before.

Third: Long Lunges

For these you’re supposed to stretch out the lunge as far as you can.

All the way around the gym.Image6
Forward…
Then backwards…

Fourth: Short Lunges

For these you put your knee to the lunging heel.

All the way around the gym.
Forward…
Then backwards…Image9

Fifth: Push Ups

Rotating Push Ups Around The Gym – One Way

Rotating Push Ups Around The Gym – The Other Way

Sixth: Burpees

Around the Gym ForwardImage16
Around the Gym Backward
Around the Gym Sideways

Seventh: Get Up Off The Floor Variations

Get Up Sit Ups 10
Get Off Floor w/o hands 10
Turkish Get Ups w/o weight 10
Prone Get Up, No hands on knees 10Image24
Prone Get Up, Hands Behind Back 5
Kneeling Pop Up to Squat Position 10
Turkish Get Ups with weight 10

Eighth: Optional Stretching

Pretty much what it says.
Just trying to keep some flexibility.

Video:

 

Image7Workout for 12-3-2014
Music: AC/DC
T-Shirt: AC/DC

Another day to move and burn some energy!
Today was another kind of “conditioning” day.
Same question: Conditioning for what?
As far as we’re concerned: Life.
The more you move, the more you live.
The more you stay still, the more you die…

First and Only: Kettle Bell Swings and Body Weight Exercises

I had a list of 15 Exercises. Image2
We got through 9 of them.
We started with KB Swings for 20 Seconds, then a set of an exercise.

We did 4 sets of each exercise.
After every set, another 20 Seconds of KB Swings.
A lotta swingin goin on…

Chair Squats 4 sets 20Image5
Push Ups 4 sets 20
Crunches 4 sets 20
Feet On Chair Push Ups 4 sets 15
Leg Raises 4 sets 20
Jump Squats 4 sets 10
Diamond Push Ups 4 sets 10
Chair One Leg Squats 4 sets 10 Each Side
Burpees 4 sets 10

Video:

 

Image18Workout for 11-25-2014
Music: Lynyrd Skynyrd
T-Shirt: Blond Bomber Ale (from Props, Ft. Walton Beach, FL)

This was a night to get ready for Thanksgiving.
Sure we know we can’t spot reduce but that doesn’t mean we can bomb the body parts we want to!
So today was a Butt and Abs emphasis day.
That way, by Thursday/Thanksgiving, our butts and abs will remind us not to eat so much!

Well…maybe…Image1

First: Butt and Ab Circuit

A “Warm Up”?
14 Stations, 1 Cycle
10 Reps Each Station

Sit Ups
Incline Leg Raises
Big Wheel RolloutsImage4
Small Wheel Rollouts, Left Center Right
BB Rollouts
Chair Bridges
Flat Leg Raises
One Leg Chair Bridges
Hyperextensions
Keg Bridges
Small Keg Leg Curls
Standing Band Hip Extensions
KB SwingsImage5
Butt Elevated Hamstring Curls On Slideboard

Second: Butt and Ab Circuit

14 Stations, 2 Cycles
15 Then 10 Reps Each Station

Threw in some Lunges just to add to the butt hurt!
10 Knee To Heel Lunges Between Each StationImage9

Sit Ups
Incline Leg Raises
Big Wheel Rollouts
Small Wheel Rollouts, Left Center Right
BB Rollouts
Chair Bridges
Flat Leg Raises
One Leg Chair Bridges
HyperextensionsImage16
Keg Bridges
Small Keg Leg Curls
Standing Band Hip Extensions
KB Swings
Butt Elevated Hamstring Curls On Slideboard

Video:

 

Image9Workout for 6/2/2014

T-Shirt: BEER.

Music: Old Hits.

Doing the circuit training thing again today!
Of Course, as always, I threw in a few different things.
Like increasing the reps instead of decreasing them.
And doing a “super slow” cycle.Image10
Just changing things up…as always!

First: Monster Circuit

4 Cycles Total

14 stations

1. Incline DB Press
2. Overhead DB PressImage15
3. Kettle Bell Swings
4. Standing Triceps Extension
5. BB Curls
6. TBand Triceps Extension
7. Big Wheel Rollouts
8. Battleing Ropes
9. Keg Leg Curls
10. Medicine Ball Situps
11. Keg Overhead SquatsImage8
12. Inverse Rows
13. Incline Leg Raises
14. Plate Upright Rows

10, 15, 20 Reps And one more cycke for 7 reps…
But sloooow…5-6 second in the negative phase
…well except for the KB swings and rope…

Tough stuff!!

Second: Medicine Ball DrillsImage20

12 Balls
6 – 20 pounds

Standing Ball Slams 2 Reps Each Ball
Jumping Ball Slams 2 Reps Each Ball
Jumping Ball Slam with Burpee 2 Reps Each Ball

That was just about enough!

Video:

 

And by the way…keep your eyes on the ball(s)!!!

Image18Workout for 12/14/2013

Music: The Temptations.

T-Shirt: Bruce Lee.

Started with a few folks.

And a few others showed up.

Time to break a Saturday morning sweat!Image2

First: Agility Ladder

Just some drills on the ladder to get moving!

I actually forgot how to do one for a bit.

Total brain and body fart!

Not about to say “I’m getting older.”Image4

Maybe chronologically…

But not physically…

Hopefully, not mentally!

Second: Circuit Training

 5 CyclesImage10

Reps: 15, 12, 10, 8, 6

Yep, same circuit just different reps for each cycle.

Kettle Bell Swings

BB CurlsImage24

Plate Upright Rows

Weighted Sit Ups

Incline Leg Raises

Dumbbell Curls

Incline Dumbbell PressesImage12

Theraband Triceps Pushdowns

Inverse Rows

Sissy Squats

Video: