Squats, Push Ups, ABs, and KB Swings

Workout for 1-15-2020

T-Shirt: BEER HAPPY

Music: 38 Special

Almost all body weight workout.

The only weight used was a kettle bell.

Total of 100 push ups, 260 leg reps, 250 ab reps, and 460 KB Swings!

First: Legs and Kettlebell Swings

26 exercises,10 Reps for Legs followed by 10 KB Swings, No rest

• Chair Squats Wide Feet
• Chair Squats One Foot Width In
• Chair Squats Feet Outside of Chair Legs
• Chair Squats Feet Inside of Chair Legs
• Chair Squats Feet Together
• Chair Squats Right Foot In Front of Left
• Chair Squats Left Foot In Front of Right
• Chair Squats Right Leg In Front Lunge
• Chair Squats Left Leg in Front Lunge
• Chair Squats Right Foot Over Left
• Chair Squats Left Foot Over Right
• Chair Squats Right Single Leg Squats
• Chair Squats Left Single Leg Squats
• Chair Tip Toe Squats
• Jump Squats
• Right Foot On Chair Lunge
• Left Foot On Chair Lunge
• Bridges Right Foot On Chair, Left On Floor
• Bridges Left Foot On Chair, Right On Floor
• Bridges Right Foot Front Chair, Left Rear Chair
• Bridges Left Foot Front Chair, Right Rear Chair
• Bridges Feet Wide
• Bridges Feet Together
• Bridges Right Leg
• Bridges Left Leg
• Bridges Feet On End Of Chair, Knees Locked, Butt Up

Second: Push Ups and Kettlebell Swings

10 types of Push Ups, 10r followed by 10 Alternate KB Swings, No rest

• Wide Hands
• Regular
• Hands Next to Chest
• Right Hand Wide, Left Normal
• Left Hand Wide, Right Normal
• “Diamond” Push Ups
• Walkout Pus Ups
• Cobra Push Ups
• Ground Up Push Ups
• Feet On Chair Push Ups

Third: Abs and Kettlebell Swings

10 types of AB stuff, 10r followed by 10 Alternate KB Swings, No rest

• Crunches
• Leg Raises
• Lemon Squeezers
• Feet to Ceiling/Hands to Feet
• Seated Leg Raises
• Opposite Elbow to Knee
• Seated Leg Sways
• Feet Wide to Ceiling, Opposite Hand to Foot
• Supine, Arms Over Head, Crunches
• Full Sit Ups

Video:

60 Different Exercises for a Birthday

Workout for 10-14-2019

T-Shirt: TEAMWORK

Music: Stuff from 1975ish

It’s been awhile since we did a birthday workout.

So someone turns 60 soon so that is the magic number.

60 different exercises in one workout.

Thought this would last longer but we got it done in only 45 minutes.

First: Mega Circuit 20 Stations

Yep 20. But did it twice in a row w/o rest.

So it’s kinda like a 40 station circuit done once.

However you want to look at it.

1. BB Curls
2. EZ Bar Triceps Ext
3. Kettle Bell Swings
4. Flat DB Flyes
5. Incline DB Press
6. Swiss Ball Crunches w/Medicine Ball
7. Rear Tube Laterals
8. Tube Curls
9. Plate Upright Rows
10. Calf Heel Raises
11. Keg Leg Curls
12. Jump Squats w/football
13. Leg Spreaders on Parallettes
14. Push Ups Feet on Chair
15. Back Ext w/plate
16. Incline Sit Ups w/Medicine Ball
17. Incline Leg Raises
18. Inverse Row
19. Preacher Curls
20. DB Triceps Ext

Second: Monster Walks and Rolling

1. Stiff Leg Forward
2. Stiff Leg Backward
3. Stiff Leg Sideways
4. Athletic Position Forward
5. Athletic Position Backward
6. Athletic Position Sideways
7. Jump Up/Jump Out
8. Roll
9. Roll With Push Up
10. Butt Roll

Third: Bunch of Abs, 10 reps each

1. Crunches
2. Sit Ups
3. Leg Raises Lower Portion
4. Leg Raises Mid Portion
5. Leg Raises Upper Portion
6. Leg Raises Full Motion
7. Lemon Squeezers
8. Side Crunches on Side
9. Supine Side Crunches
10. Feet To Ceiling Crunches
11. Elbows to Knees
12. Opposite Elbow to Knee
13. Fingertips to Toes Crunches
14. Supine Hip Ups
15. Seated Leg Sways
16. Seated Leg Raises
17. Side Hip Ups
18. Supine Hand to Opposite Foot
19. Bridges
20. Bridge Reach Backs

Fourth: Chair Stuff, 10 reps each

1. Wide Chair Squat w/lean back
2. Feet Together Chair Squat w/lean back
3. One Leg Squats
4. One Leg Bridges
5. Grab Feet Squat, Lean Back
6. Chest to Chair Push Ups
7. Chair Dips
8. Lift Chair Overhead/Burpee
9. Foot on Chair Lunges

Finally: #60-Grass Drills

Chop Feet, Hit the floor, Jump back up

Video:

Conditioning of Some Sort

Workout for 7-1-2019

T-Shirt: Forrest Griffin

Music: Beatles

Was a hot and humid 97 degrees in the gym today!

The workout was divided into six sections. Part of the workout was from throwing “exercise dice” that told us what to do.

The seventh section was added just because we had some time and I figured it was easy enough that we could kinda cool down a bit before leaving!

First:

Long Lunge Lean Back

Crunches 90 seconds

Kettlebell Swings 15 seconds

Backwards Long Lunge Lean Back

Pushups 30 reps

Kettlebell Swings 15 seconds

 

Second:

Short Lunge Knee to Heel

Squats 60 seconds

Kettlebell Swings 15 seconds

Backwards Short Lunge Knee to Heel

Jumping Jacks 60 seconds

Kettlebell Swings 15 seconds

Third:

Pushup and Roll

Jumping Jacks 20 reps

Kettlebell Swings 15 seconds

2 Pushups, 2 Rolls

Pushups 10 reps

Kettlebell Swings 15 seconds

 

Fourth:  

3 Pushups, 3 Rolls

Crunches 60 seconds

Kettlebell Swings 15 seconds

4 Pushups, 4 Rolls

Burpees 10 reps

Kettlebell Swings 15 seconds

Fifth:

Skateboard Lunges

Pushups 30 reps

Kettlebell Swings 15 seconds

Backwards Skateboard Lunges

Jumping Jacks 10 reps

Kettlebell Swings 15 seconds

 

Sixth:

Seated Leg Raise 3 reps and a Butt Roll

Squats 20 reps

Kettlebell Swings 15 seconds

Seated Leg Raise 6 reps and 3 Butt Rolls

Jumping Jacks 20 reps

Kettlebell Swings 15 seconds

 

Seventh:

Crawl Forward

Crawl Backward

Crawl Sideways

 

 

Video:

Upper Body Circuit Training

Workout for 4-17-2019

T-Shirt: JONESERCISE: WE HAVE BEER!

Music: George Thorogood

Today we hit the weights again for an Upper Body Circuit.

There were a few body weight exercises thrown in as well.

There were 18 Stations total.

First: 10 reps on all 18 stations

• Push Ups Feet On Chair
• Push Ups on Theraball
• KB Swings
• DB Curls
• DB Ext
• Wheel
• Triceps Push Downs
• Plate Upright Row
• Leg Raises
• Tube Curls
• Skateboard Roll Outs
• EZ Triceps Ext
• Preacher Bench Curls
• Squat Curls
• Bench Dips
• Plate Curls
• Inverted Rows
• Sit Ups

 

Second: 12 Reps on all 18 Stations

Just added a couple of reps per station.
So it was just a bit harder but not anything out of the ordinary for us.

 

Third: 8 Reps on 18 stations

Yeah…maybe a little easier than the first two cycles

but hey my arms were getting tired!

So we added 10 Crunches, 10 Leg Raises, and 10 Lemon Squeezers in between each station. 540 reps for abs during this cycle.

That also meant we had to get on the floor and off the floor 18 times. May not seem like such a hard thing but there are plenty of folks that have difficulty with it…not us.

 

Fourth: 6 Reps on 18 stations

Ok…so even less reps.

So we added another exercise for abs.

Between each station we did 10 reps of Crunches, Leg Raises, Lemon Squeezers, and Legs Up/Opposite Hand to Foot-Crunches.
So 40 reps of abs between each station.
720 ab reps during this cycle.

 

Video:

Another Sweaty Workout

Workout for 12-3-2018

T-Shirt: Jason and Freddie Christmas

Music: 38 Special

The first workout for the last month of the year!

This was just about an all body-weight workout.

“Just about” because we did use kettlebells.

First:

Kettlebell Swings 30 seconds

Wide Squats 20 reps

Push Ups Feet on Chair 10 reps

Crunches 20

Bridges 20

Shin Box 5 each side

Single Leg Squat 10 each side

Seated Leg Raises 20 reps

 

We did the above for 5 cycles in a row. We changed the foot placement for the squats with each cycle. And we added time on the KB swings.

The first set was with the feet as wide as you can get them. Each set we brought the feet in a bit. The last cycle was done with the feet together and KB swings were done for 1 min 30 seconds.

 

Second:

Everything was the same as what we did in the beginning with only one exception.

When we did squats we added a trunk twist using a PVC pipe with each rep.

 

Total Kettlebell Swings – Who Knows!?

Total Squats – 200 reps

Total Push Ups Feet on Chair – 100 reps

Total Crunches – 200 reps

Total Bridges – 200 reps

Total Shin Box – 100 reps

Total Single Leg Squat – 100 reps

Total Seated Leg Raises – 200 reps

 

Video:

Turning 60 Years Old

Workout: 7-10 and 12 -2017

TShirt: Surely Not Everyone Was Kung Fu Fighting and Life Begins at 60, 1957 Birth of Legends

Music: No clue, don’t remember…and the fans are loud!

I turned 60 years old. So did Jose. So as workout tribute to any 60 year old out there we did a workout that consisted of 60 different exercises 60 reps each. I added one exercise for the heck of it. So make that 61 exercises at 60 reps each. Sure some were easier that others but easy is relative.

The temperature of the gym was 102 on Monday and 104 on Wednesday.

Oh and a good time was had by all!!!!

Not!!!!!!!!

Day One:

1. Chair Squats
2. Crunches
3. Leg Raises Top
4. Leg Raises Bottom
5. Leg Raises Middle
6. Leg Raises Full
7. Side Hip Ups
8. Chair Dips
9. Chair Leg Raises
10. Feet on chair Push Ups
11. Chair Lemon Squeezers
12. Feet Together Squats
13. Reverse Crunches
14. (B) Toe Hops
15. Ground Up Push Ups
16. Elbows to Knees
17. Elbows to Opposite Knee
18. Bottoms Up Squats
19. Long Lunge
20. Jumping Jacks
21. Push Ups hands on Chair
22. Table
23. Plank Hold
24. Rear Lunge
25. Flying Squirrel Hold
26. Prone Arm/Leg Lifts
27. Short Lunge
28. Bridge Hold
29. Chair Squat Jumps
30. Kettlebell Swings
31. Chair One Leg Bridge Hold
32. Chair Bridges
33. Bridge Reach Backs
34. One Leg Plank
35. Mountain Climbers
36. Plate Upright Rows
37. Plate Pushes
38. Chair Lunge

Day 2:

39. Chair Squat Right/Left, Left/Right
40. Chair kicks, outside to inside
41. Chair kicks, inside to outside
42. Plate Curls
43. Overhead Plate Press
44. Plate Pushes
45. Lunge Hops
46. Standing Triceps Ext
47. One Leg Squats
48. Plate Bicep Isometric
49. 90/90 Chair Crunches
50. Plate Front Raises
51. Hands to feet crunches
52. Plate Twist
53. One Leg Squats/Foot On Chair
54. Feet on Chair Push Up Hand Hops
55. Chair Mtn Climber
56. Chair Wide Squat facing back of chair
57. Windmills
58. Feet on Chair hand walks L to R 123 456
59. Feet to ceiling hip ups
60. Chair Toe Taps
61. Side Lunge foot on chair

Video 1:

Video 2:

A Return to Circuit Training!!

Workout 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.

Still…21 places to visit, 4 times.

Round One:

21 Stations, 10 Reps Each Station

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 Ball
• Triceps Push Downs
• Dumbbell Ladder 9 Descending Sets Squats
• 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 Station

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 Ball
• 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 Ball

Round Three:

21 Stations, 10 Reps Each Station

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 Ball
• Triceps Push Downs
• Dumbbell Ladder 9 Descending Sets Stiff Leg Deads
• Flat Leg Raises
• Sit Ups W/Medicine Ball
  
• 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 Curls
• 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 Press
• Flat Leg Raises
• Sit Ups W/Medicine Ball
• Incline Leg Raises
• Roman Chair w/Medicine Ball
• Ab Chair w/Medicine Ball

 

Video:

Saturday JONESERCISING!

Workout for 4-23-2016

T-Shirt: Adams Dentistry

Music: Queen

Just a cool Saturday morning workout.

Some ABS.

Some Kettle Bell Swings. 

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 Ball
• 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/Abs

• 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

• 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:

Around the Gym in Many Ways!

Workout 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 Ways

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.
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.
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…

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 Forward
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 10
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:

 

More Completely Crazy Conditioning

Workout 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.
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 20
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: