Posts Tagged ‘lose fat fast’

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:

  1. Chair Squat Right/Left, Left/Right
  2. Chair kicks, outside to inside
  3. Chair kicks, inside to outside
  4. Plate Curls
  5. Overhead Plate Press
  6. Plate Pushes
  7. Lunge Hops
  8. Standing Triceps Ext
  9. One Leg Squats
  10. Plate Bicep Isometric
  11. 90/90 Chair Crunches
  12. Plate Front Raises
  13. Hands to feet crunches
  14. Plate Twist
  15. One Leg Squats/Foot On Chair
  16. Feet on Chair Push Up Hand Hops
  17. Chair Mtn Climber
  18. Chair Wide Squat facing back of chair
  19. Windmills
  20. Feet on Chair hand walks L to R 123 456
  21. Feet to ceiling hip ups
  22. Chair Toe Taps
  23. Side Lunge foot on chair

Video 1:

Video 2:

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Workout for 2 20 2017

Music: It’s on but I can’t remember what the heck it was playing.

T-Shirt: JonesFit

Some circuit training today.

19 total stations.image5

The first round we did 10 reps at each station.

The keg carry and crawling were just down and back.

The first round was…well…fairly easy…considering what was coming up next!

The second round was…not easy…image8

We did 60 reps at each station.

Yep 60 reps before going to the next exercise.

Why 60?

Well…someone had a birthday.

And they didn’t turn 29…image17

Some stations were easier than others.

It was one hell of a workout!

The Stations:

  1. BB Curls
  2. EZ Triceps Extensionimage16
  3. KB Swings
  4. DB Flys
  5. Incline DB Press
  6. Crunches on Swiss ball w/med ball
  7. Band Triceps Extensions
  8. Squats Slam Ball
  9. Squats Plate Twistsimage9
  10. Squats Ball Overhead
  11. Incline Leg Raises
  12. Keg Bear Hug Carry
  13. Crawl
  14. Inverted Rows
  15. Skateboard Alternate Arm Reach
  16. Plate Upright Rows
  17. Tube Curls
  18. Back Extension w/Med Ball
  19. Feet on Skateboard Pull Ins

Video: The video says 22 stations. It is incorrect. There were 19 stations. Like that really made it any easier…

image13Workout for 8-24-2016

T-Shirt: BIOPSYCHOSOCIAL: 2016 San Diego Pain Summit

Music: Mothers Finest

I was “nominated” by two individuals to do the Pushup Challenge. This is/was to raise awareness that about 8000 US Veterans take their own lives per year.

This averages out to about 22 per day.

So the “rules” are:

  • Once you are nominated your 22 days starts the following day
  • Every day you record yourself doing 22 pushups, try your best to reach 22. If that means doing assisted (from your knees) pushups or that you have to stop and take a break that’s fine but try to get them all done in one video (videos optional)
  • Every day you must nominate a different person, try to choose people you think will want to do this and/or have the ability to do it.
  • And finally, have fun with this. This is a simple and fun way to get the word out about a matter that more people need to be aware about.

If you or someone you love is or may be suffering from PTSD, do not be afraid to seek help.

I don’t always follow rules. So I did this workout with a few of my friends. They didn’t know at the start what we were going to do. Heck half the time neither do I!

OK so it’s 22 reps of pushups but of 22 different kinds of pushups. That workout would have been too easy so we threw in 22 Squats and 22 Crunches in between each set of Pushups.

The Workout: 22 Reps of 22 Different Types of Push Ups

Regular Pushupsimage1

Regular Squats

Crunches Feet on Chair

Full Body Hop Pushups

Regular Squats

Crunches Feet on Chairimage2

Diamond Push ups

Regular Squats

Crunches Feet on Chair

Burpee Push up Feet Shoot onto Chair

Regular Squatsimage3

Crunches Feet on Chair

Archer Push Ups

Regular Squats

Crunches Feet on Chair

Burpees with Push upimage6

Regular Squats

Crunches Feet on Chair

Push ups Feet on Chair

Regular Squats

Crunches Feet on Chairimage5

Push ups, Opposite Hand to Foot

Regular Squats

Crunches Feet on Chair

Ground Up Push ups

Regular Squatsimage7

Crunches Feet on Chair

Push Up, Tap Hand

Regular Squats

Crunches Feet on Chair

Crucifix Push upsimage8

Regular Squats

Crunches Feet on Chair

Push ups, Bottom 1/3

Regular Squats

Crunches Feet on Chairimage17

Chest to Chair Seat Push ups

Regular Squats

Crunches Feet on Chair

Plank to Push up

Regular Squatsimage15

Crunches Feet on Chair

Hands Pop Up Push ups

Regular Squats

Crunches Feet on Chair

Walk Out Push upsimage28

Regular Squats

Crunches Feet on Chair

Offset Hands Push ups

Regular Squats

Crunches Feet on Chairimage16

Push up with Roll

Regular Squats

Crunches Feet on Chair

Push up, Tap Opposite Shoulder

Regular Squatsimage7

Crunches Feet on Chair

Hand on Chair, Other on Floor Push ups

Regular Squats

Crunches Feet on Chair

Rotation Push upsimage19

Regular Squats

Crunches Feet on Chair

Push ups, Top 1/3

Regular Squats

Crunches Feet on Chairimage18

Video:

image13Workout for 10-31-2016

T-Shirt: SUPERMAN

Music: John Fogerty

So this happened on Halloween this year.

A big variety of stuff going on.

Just a bunch of adults at play.image1

But not “X” rated.

Do they even have “X” ratings any longer?

FIRST CIRCUIT: 13 Stations, 10 Reps

Incline Bench Alternate Arms

Alternate DB Curls image3

One Arm Band Overhead Press

One Arm KB Swing

Alternate Arm Pushdown

Swiss Ball crunches Alternate Arm w/ball overhead

Bridge Reachbacks feet on small kegimage4

Jump Squat to chair push ups

One arm upright rows

Football drill hop over stuff

Alternate skateboard rollouts

Sit Up Reachbacksimage9

Inverted Row, side to side

SECOND CIRCUIT: Same Circuit at 12 Reps Each

So it’s getting a bit more difficult.

Heck a lot more difficult.

Amazing what just a couple of reps will do!image7

THIRD THING: SHOULDER BURNS

Why is this called “Shoulder Burns”?

Because your shoulders will burn like HELL!

Shoulder Burns. 31 Movements.

30 sec each movement. Max Reps.image14

  1. Military Press
  2. Small circles forward
  3. Small circles backward
  4. Shoulder in ABD, flex/ext elbow
  5. Shoulder in ABD, flex/ext elbow, then forward
  6. Pinches up
  7. Shoulder Abduction Top 1/3image15
  8. Wrist Circles Forward
  9. Wrist Circles Backward
  10. Pinches down
  11. Arm Circles In Front Medial
  12. Arm Circles In Front External
  13. Pinches front
  14. Shoulder Abduction Bottom 1/3image16
  15. Wrist curls up
  16. Shoulder Abduction Middle
  17. Wrist curls down
  18. Shoulder Abduction Full
  19. Wrist curls front
  20. External/Internal rotation stop sign
  21. Bent elbows frontimage18
  22. Bent elbows overhead
  23. Chicken Wing
  24. Straight arm front palms down Swinging sideways
  25. Straight arm front palms up Swinging sideways
  26. Straight arm front palms down, up and down, top 3rd
  27. Straight arm front palms up, up and down, top 3rd
  28. Push awaysimage19
  29. Shoulder “Ys” top
  30. Shoulder “Ts” top
  31. Clap overhead

Followed by 25 Ground up push ups. Which doesn’t feel so good after all the shoulder stuff!

FOURTH THING: Cobra Push Ups and Burpees!

Why? Because we had time!image20

10 cobra pushups – 1 Burpee

9 cobra pushups – 2 Burpees

8 cobra pushups – 3 Burpees

7 cobra pushups – 4 Burpees

6 cobra pushups – 5 Burpeesimage21

5 cobra pushups – 6 Burpees

4 cobra pushups – 7 Burpees

3 cobra pushups – 8 Burpees

2 cobra pushups – 9 Burpees

1 cobra pushup – 10 Burpeesimage22

FIFTH THING: Medicine Ball Ab/Core Stuff

Why again? Because there were still some minutes on the clock!!

10 Medicine Balls, 6-24 LBS

Seated Leg Raises, 10 reps each ball

Ball to Knees Crunches, 5 reps each ballimage23

Sit Up, Twists, 3 reps each ball

Video:

 

Image12Workout for 5-25-2016

T-Shirt: HULKAMANIA!

Music: Guns and Roses

Want arms like Hulk Hogan?

Not sure it this will do it but it sure feels like it would come close!

The arms were screaming after all of this stuff!Image6

ARMS AND ABS CIRCUIT

FIRST CYCLE:

17 Stations, 10 Reps Each Station

1 Ab stations to every bicep/triceps exercise

Image7

  1. Chair Dips
  2. BB Curls
  3. Incline Sit Ups
  4. DB Triceps Extensions
  5. DB Incline Curls
  6. Incline Leg Raise
  7. Band Triceps Extension Overhead
  8. Squat Bar CurlsImage22
  9. Wheel Rollouts
  10. Triceps Overhead Extensions EZ Curl Bar
  11. Tube Curls
  12. Roman Chair
  13. Push Ups Hands On Plates
  14. Plate Curls
  15. Crunches on Swiss BallImage15
  16. Underhand Inverted Row
  17. Push Ups Feet On Chair

SECOND CYCLE:  

 

Same 17 Stations, 10 Reps Each Station

Add 10 Chair Mountain ClimbersImage13

 

THIRD CYCLE:

 

Same 17 Stations, 10 Reps Each Station

Add 10 Chair Toe TapsImage10

 

FOURTH CYCLE:

 

Same 17 Stations, 10 Reps Each Station

Add 10 Chair Mountain Climbers and 10 Chair Toe TapsImage14

 

FIFTH CYCLE:

 

Same 17 Stations, 10 Reps Each Station

Add 10 Chair Jump Squats and Medicine Balls on the Abs Stuff

 

Video:

Image16Workout for 5-23-2016

T-Shirt: Awesome Sauce

Music: Mothers Finest

Another day of Circuit Training!

And More!

The “More”: A Boatload of Abs!Image1

Sure…bunch of “gurus”  and even researchers that say you don’t need to do many direct ab stuff…and some say it may even “hurt” you.

I’m thinking part of it is THEY CAN’T DO IT!

I’m doing em cause I want to. Nothing more.Image6

Kinda like I may have a beer over a protein drink after the workout.

Why? Extremely simple…Cause I Want To!

FIRST CIRCUIT:

15 Stations, 10 Reps Each Station

  1. Triceps Extensions EZ BarImage9
  2. BB Curls
  3. DB Flyes
  4. DB Incline Press
  5. Band Triceps Extension Overhead
  6. Tube Curls
  7. Chair Squat Ball Overhead
  8. Chair Squat Ball In FrontImage13
  9. Chair Squats With Ball Slam
  10. Squats, Toes Up, Ball Overhead
  11. Squats, Heels Up, Ball Overhead
  12. Plate Upright Rows
  13. Plate Overhead Press
  14. Plate Pushes
  15. Plate TwistsImage27

SECOND CIRCUIT:

Same Circuit as the first.

But we up the reps to 20 each station.

AND FOR THE FINALE!: 1700 REPS OF AB STUFF!

Crunches 100Image21

Leg Raises 100

Side Leg Raises 100 Each Side

Fingers to Toes Crunches 100

Knees to Elbows 100

Lemon Squeezers 100Image22

Seated Leg Raises 100

Side Hip Raises 100 Each Side

Opposite Knee to Elbow 100

Upper Body Side Raises 100 Each Side

Seated Flutter Kicks 100Image29

Supine Hip Ups, Feet to Ceiling 100

Reach Across Crunches 100 Each Side

 

Video:

Image32Workout for 5-16-2016

T-Shirt: Spiderman

Music: Me First and the Gimme Gimmes

Called this a Spidey Circuit just cause of my shirt!

Not too creative but some days are just like that!

This one throws in some body weight stuff along with some weights.Image1

And we change up the reps for blocks of time in todays workout.

First Round:

16 Stations

10 Reps Each Station

  1. Lying Triceps EZ ExtensionsImage2
  2. BB Curls
  3. Triceps DB Extensions
  4. DB Curls
  5. Plate Upright Rows
  6. Band Overhead Triceps Extensions
  7. Tube Curls
  8. Bench DipsImage3
  9. Squat Bar Curls
  10. Push Ups, Feet on Chair
  11. Jump Up/Jump Out
  12. Hammer Curls
  13. Sit Ups Tossing Medicine Ball In Air
  14. Incline Leg Raises
  15. Roman Chair w/Medicine BallImage13
  16. Inchworms

Second Round:

Same Stations as Round One.

This time we are doing maximum reps in 30 seconds for each station.

Wasn’t too much fun!Image22

Third Round:

Same Stations as Round One.

Again we are doing maximum reps in 30 seconds for each station.

And this time we will do 5 Burpees after each station.

Fourth Round:Image7

Still have some time left!

Gonna do exactly the same as the first round: 10 reps on everything.

Guess we could look at this as a “cool down”.

Video: