1000: CHAIR SQUATS, PUSH UPS, BURPEES, CRUNCHES. LEG RAISES

Workout for 7-5-2020
T-Shirt: JONESERCISE

This was my 63rd birthday. The “celebration” started with a body weight workout…but not just any body weight workout. It was a “test”…physically…and mentally.

 

The workout consisted of Chair Squats, Burpees, Push Ups, Crunches, and Leg Raises. 1000 reps for each exercise.

Yep…1000 reps each.

How? Well I did 10 reps of each exercise as a set…and did it 100 times.

I invited some folks to join me but no one did. I don’t blame them. Heck it was a Sunday morning, a holiday weekend…and really…who wants to do 1000 reps of anything?

My wife did come for part of it…she did 500 reps of the five exercises!

It was 88 degrees at 10:20 am when I started and 97 degrees at 1:10 pm when I finished.

I did something like this before but only the squats, burpees, and push ups. Then I said I would never do that kind of crap again.

Now?

Maybe!

Video:

24TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 6-27-2020

Another Saturday social distancing workout!
No equipment necessary…well…you will need a chair!

This was done non-stop. Took under 25 minutes.

First Thing: Ab Circuit 1

9 exercises

• Leg Raises 20
• Lemon Squeezers 20
• Leg Circles 20
• Leg Raises 40
• Lemon Squeezers 40
• Leg Circles 40
• Leg Raises 60
• Lemon Squeezers 60
• Leg Circles 60

Second Thing: Body Weight Circuit 2

10 more exercises

• Long Lunges 10 each side
• Toe Taps 20
• Short Lunges 10 each side
• Toe Hops 20
• Push Ups, Feet on Chair 20
• Toe Taps 20
• Chair Lunges 10 each side
• Toe Hops 20
• Side Lunges 10 each side
• Toe Taps 20

Third Thing: Body Weight Circuit 3

8 more things

• Wide Squat, Lean Back 15
• Wide Squat, Lean Back, Touch Toes 15
• Toe Taps 20
• Toe Hops 20
• Feet Together Squats, Lean Back 15
• Feet Together Squats, Lean Back, Touch Toes 15
• Toe Taps 20
• Toe Hops 20

Fourth Thing: Body Weight Circuit 4

and now…9 more!

• Toe Taps 20
• Toe Hops 20
• Leg Raises 20
• Toe Taps 40
• Toe Hops 40
• Leg Raises 40
• Toe Taps 60
• Toe Hops 60
• Leg Raises 60

Video:

18TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-26-2020

T-Shirt: WILD LEAP BREWING

Music: NONE TODAY

Some folks are not allowed back in their gym yet.

Well there are some alternatives to raise the heart rate and sweat.

Here’s another “social distancing” body weight workout.

This was around 25 minutes, non-stop.

First Thing: Body Weight Circuit 1

10 exercises

• Wide Chair Squats, Arms ABD/Palms Down, Twist, Lean Back 20
• Regular Squats, Arms ABD/Palms Up, Twist, Lean Back 20
• Feet Together Squats, Arms ABD/Thumbs Up, Twist, Lean Back 20
• 1 Leg Squat, Down Slow 10 each side
• Ground Up Push Ups 10
• Ground Up Push Ups, Pause at Top 10
• Ground Up Push Ups, Pause 5 Count at Top 10
• Crunches 30
• Leg Raises 30
• Lemon Squeezers 30

Second Thing: Body Weight Circuit 2

10 more exercises

• Wide Chair Squats, Arms ABD/Palms Down, Twist, Tough Toes, Lean Back 20
• Chair Toe Taps 20
• Walkout Push Ups, Pause at Top, Lean Back 10
• Chair Toe Taps 20
• Walkout Push Ups, Pause at Top 5 count, Lean Back 10
• Chair Toe Taps 20
• Walkout Push Ups, Rotate Hand to Ceiling, Pause at Top 5 count, Lean Back 10
• Crunches 40
• Leg Raises 40
• Lemon Squeezers 40

Third Thing: Body Weight Circuit 3

12 exercises

• Chair Bridges 20
• Chair Toe Taps 20
• Crunches 50
• Chair Toe Taps 20
• 1 Leg Bridges 10 each side
• Chair Toe Taps 20
• Leg Raises 50
• Chair Toe Taps 20
• Straight Leg Bridges 10
• Chair Toe Taps 20
• Lemon Squeezers 50
• Chair Toe Taps 20

Video:

16TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-19-2020

T-Shirt: OLD CHICAGO

Music: NONE TODAY

Another “social distancing”, body weight workout.

Might just continue with some of these even after all this mess is over.

This was non-stop as all of these have been…took a bit over 30 minutes.

First Thing: Body Weight Circuit 1 (2 cycles)

• Wide Chair Squats, Lean Back 20
• Wide Chair Squats, Touch Toes, Lean Back 20
• Regular Push Ups, Pause at Top 10
• Chair Push Ups, Pause at Top 10
• Lemon Squeezers 30
• Leg Raises 30
• Heel-Toe Walking Forward/Backward 20 steps

Second Thing: Body Weight Circuit 2 (2 cycles)

• Wide Butt Up Squats 20
• Wide Butt Up Squats, Stand, Lean Back 20
• Regular Push Ups, Pause at Top 5 sec 10
• Chair Push Ups, Pause at Top 5 sec 10
• Lemon Squeezers 40
• Leg Raises 40
• Golf Walk (Pick up ball) 20 steps

Third Thing: Body Weight Circuit 3 (2 cycles)

• Regular Chair Squats 20
• 1 Leg Squat, Start at Top, Lower Slowly 5 each side
• Walk Out Push Ups, Pause at Top 10
• Walk Out Push Ups, Pause at Top for 5 sec 10
• Lemon Squeezers 50
• Leg Raises 50
• Walk Tap Foot in Front 10 steps forward/backward

Video:

14TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-12-2020

T-Shirt: NORMAL SHIT

Still continuing with our “social distancing” body weight workouts.

Never the same…always different.

This was non-stop. Lasted around 25 minutes.

First Thing: Body Weight Circuit 1

• Wide Chair Squats, Lean Back 20
• Regular Chair Squats, Lean Back 20
• Feet Together Chair Squats 20
• L Foot In Front of R Foot 20
• R Foot In Front of L Foot 20
• Butt Up Squats 20
• 1 Leg Squats 10 each side

Second Thing: Body Weight Circuit 2

• Leg Raises 50
• Lemon Squeezers 50
• Leg Sways 50
• Leg Circles IN 50
• Leg Circles OUT 50
• Left/Right Lemon Squeezers 50
• Flutter Kicks 50

Third Thing: Body Weight Circuit 3

• Short Lunges 10 each side
• Long Collapsing Lunges 10 each side
• Long Lunge, Stand/Lean Back 10 each side
• Chair Lunge 10 each side
• Chair Lunge, Knee Dip Below Chair Seat 10 each side
• Side Lunges 10 each side

Fourth Thing: Body Weight Circuit 4

• Wide Chair Squats, Lean Back 5
• Regular Chair Squats, Lean Back 5
• Feet Together Chair Squats 5
• L Foot In Front of R Foot 5
• R Foot In Front of L Foot 5
• Butt Up Squats 5
• 1 Leg Squats 5 each side

Fifth Thing: Body Weight Circuit 5

• Leg Raises 10
• Lemon Squeezers 10
• Leg Sways 10
• Leg Circles IN 10
• Leg Circles OUT 10
• Left/Right Lemon Squeezers 10
• Flutter Kicks 10

Sixth Thing: Body Weight Circuit 6

• Short Lunges 5 each side
• Long Collapsing Lunges 5 each side
• Long Lunge, Stand/Lean Back 5 each side
• Chair Lunge 5 each side
• Chair Lunge, Knee Dip Below Chair Seat 5 each side
• Side Lunges 5 each side

Video:

13th QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-9-2020

T-Shirt: SCIENTIFIC METHOD

Still stuck indoors?

Try this non-stop “social distancing” body weight workout!

Sweat you will!

First Thing: Body Weight Circuit 1 (2 cycles)

• Wide Chair Squats 20
• Push Ups 10 reps
• Crunches 30
• Leg Raises 30
• 1 Leg Squats 5 each side
• Ground Up Push Ups 10
• Heel-Toe Walk 20 steps

Second Thing: Body Weight Circuit 2 (2 cycles)

• Regular Squat, Tap Foot to Hand in Front 10 each side
• Regular Push Up, Tap Shoulder 10
• Crunches 40
• Leg Raises 40
• 1 Leg Squats 10 each side
• Ground Up Push Ups, Pause at Top 10
• Walk, Tap Hand to Foot, Forward/Backward 20 steps

Third Thing: Body Weight Circuit 3 (2 cycles)

• Regular Squat, Tap Foot to Hand, Touch Toes 20
• Regular Push Up, Rotate-Hand to Ceiling 10
• Crunches 50
• Leg Raises 50
• 1 Leg Squats 15 each side
• Ground Up Push Ups, Pause at Top 5 Count 10
• Sideways Walk, Feet Close 20 steps

Video:

ELEVENTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-2-2020

T-Shirt: PASTAFARIAN

Music: NONE TODAY

Another Saturday morning “social distancing” body weight workout…because…well…you know…the virus/disease that is keeping most folks away from other folks!

Again this was essentially non-stop and took about 25 minutes. Yep we were moving folks…just enough time in between to show everyone what to do without long drawn out explanations that mostly aren’t necessary!

First Thing: Body Weight Circuit 1 (done 2 times)

• Wide Squat, Come Up On Toes 20
• Chest to Chair Push Ups 10 reps
• Collapsing Long Lunge 10 each side
• Toe Taps 20
• Chair Mountain Climbers 20
• Walk On Toes 20 steps
• Walk On Heels 20 steps

Second Thing: Body Weight Circuit 2 (done 2 times)

• Regular Squat, Come Up On Toes 20
• Chair Push Ups, L hand back/R hand front 10
• Long Lunge, Lean Back 10 each side
• Toe Taps: 1-2-3-4 Jump/Twist 20
• Chair Mountain Climbers, 1-2-3-4 Jump 20
• Walk On Toes 20 steps
• Walk On Heels 20 steps

Third Thing: Body Weight Circuit 3 (done 2 times)

• Feet Together Squat, Come Up On Toes 20
• Chair Push Ups, R hand back/L hand front 10
• Walking Lunges 10 each side
• Toe Taps: 1-2-3-4 Jumping Jacks Around 20
• Chair Mountain Climbers, 1-2-3-4 Jump/Spin 20
• Walk On Toes 20 steps
• Walk On Heels 20 steps

Video:

NINTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-25-2020

T-Shirt: PT

Music: NONE TODAY

Continuing with our “social distancing” Saturday morning workouts!

Non-stop and this one took under 35 minutes.

Forgot to start recording when I was supposed to…hence some missing exercises.

Only 2 circuits today but each circuit was done 5 times. So plenty of movement and eventually sweat!

First Thing: Body Weight Circuit 1 (done 5 times)

Wide Squat, Place foot on chair 10 reps each side

Push Ups 10 reps

Crunches, Feet on Chair 20

Bridges, Feet on Chair 20

1 Leg Hops 10 each side

High Knee, Leg Swing Out 10 reps each side

Leg Raises 20 reps

Second Thing: Body Weight Circuit 2 (done 5 times)

Feet Together Squats, Lean Back 20

Feet on Chair Push Ups 10

Knee to Opposite Elbow 20

1 Leg Bridges, Foot on Chair 10 each side

1 Leg Hops 10 each side

High Knee, Leg Swing Out 10 reps each side, forward/backward

Leg Raises 20 reps

Video:

EIGHTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-21-2020

T-Shirt: Sin City Raiders

Music: NONE TODAY

So we are still doing some “social distancing” workouts! These workouts are essentially non-stop. This was just under 30 minutes. Zoom allows 40 minutes max if having more than 2 logging on. I’m actually glad…because I’d probably do an hour if I could!

First Thing: Body Weight Circuit 1 (done twice)

• Chair Lunges 10 each side
• Hands Close Push Ups 10
• Leg Raises 20
• Wide Squats, Foot on Chair each rep 10 each side
• Bridges, Feet on Chair 20
• Moving Jumping Jacks 20
• Heel-Toe/Toe-Heel Walk 10 forward/10 backward

Second Thing: Body Weight Circuit 2 (done twice)

• Short Lunge, Knee to Heel 10 each side
• Diamond Push Ups 10
• Lemon Squeezers 20
• Stripper Squats 20
• Straight Leg, Feet on Chair, Bridge Variation 20
• Moving Jumping Jacks 20
• Heel-Toe/Toe-Heel Walk 10 forward/10 backward

Third Thing: Body Weight Circuit 3 (done twice)

• Collapsing Long Lunge 10 each side
• Close Hand Push Ups/Feet on Chair 10
• Leg Raises/Lemon Squeezers Combo 20
• Butt Up Squats 20
• 1 Leg Bridges 10 each side
• Moving Jumping Jacks 20
• Heel-Toe/Toe-Heel Walk 10 forward/10 backward

Fourth Thing: Body Weight Circuit 4 (done twice)

• Lunge Hops 10 each side
• Chair Dips 10
• Leg Raise Curve 20
• Jump Squats, Slap Thighs 20
• 1 Leg Straight Leg Butt Lifts 10 each side
• Moving Jumping Jacks 20
• Heel-Toe/Toe-Heel Walk 10 forward/10 backward

Video:

SEVENTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-18-2020

T-Shirt: HULK’S GYM

Music: NONE TODAY

And heres another “social distancing” Saturday morning workout!

These workouts are essentially non-stop and this one took under 30 minutes.

Every workout we do is different. Just because I want them that way. Sometimes a lot different, sometimes “similar but different”.

First Thing: Body Weight Circuit 1

• Wide Squat, Place foot on chair 10 reps each side
• Feet on Chair Push Ups 10 reps
• Short Lunges, Heel to Toe 10 reps each side
• Walkout Push Ups 10 reps
• Feet to Ceiling Crunches 20 reps
• Bent Knee Over Chair Back 10 reps each side
• Toe Hops 20 reps

Second Thing: “Tabata” Style Long Lunge

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

This will burn!

Third Thing: “Tabata” Style Leg Raises

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

Fourth Thing: Body Weight Circuit 2

• Full Squat then foot on chair 10 reps each side
• Chair Push Ups, Chest to Seat 10 reps
• Short Lunge, 2-3” off floor 10 reps each side
• Reverse Walkout Push Ups 10 reps
• Wide Leg, Feet to Ceiling, Hand to Opposite Foot 10 each side
• Straight Leg Over Chair Back 10 each side
• 1 Leg Toe Hops 20 each side

Fifth Thing: “Tabata” Style Crunches

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

Video: