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:

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:

TENTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-28-2020

T-Shirt: UFC

Music: NONE TODAY

And still we continuing with our “social distancing” body weight workouts!

Again this was essentially non-stop and took about 35 minutes.

Might not seem challenging but looks can be deceiving!

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

• Wide Squat 20
• Wide Hands, Push Ups 10 reps
• Collapsing Long Lunge 10 each side
• Leg Raises 20
• Top Taps 10 each side
• Jumping Jacks to L and R 10 reps each side
• Hands Over Head, Heel/Toe-Toe/Heel walk 10 forward/10 backward

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

• Wide Squat, Kick Over Chair 10 each side
• Push Ups 10
• Chair Lunges 10 each side
• Leg Raises 30
• Top Taps 10 each side
• Jumping Jacks to L and R 10 reps each side
• Hands On Head, Heel/Toe-Toe/Heel walk 10 forward/10 backward

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

• Wide Squat/Jump-Spin 20
• Close Hands Push Ups 10
• Chair Lunge, Drop Knee Below Chair Seat 10 each side
• Leg Raises 40
• Top Taps 10 each side
• Jumping Jacks to L and R 10 reps each side
• 1 Arm Up/1 Arm Back, Heel/Toe-Toe/Heel walk 10 forward/10 backward

Fourth Thing: Body Weight Circuit 4 (done just once)

• Wide Squat, Tap Chair w/Foot 20
• Push Ups, Feet On Chair 10
• Side Lunges 10 each side
• Leg Raises 50
• Top Taps 10 each side
• Jumping Jacks to L and R 10 reps each side
• Arm Behind Back, Heel/Toe-Toe/Heel walk 10 forward/10 backward

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:

FOURTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-7-2020

T-Shirt:

I (HUMAN) HEART SCIENCE

Music: NONE TODAY

Another “social distancing” workout because of COVID 19! Talk about distance! Had a couple of folks a few hours away and another a few states away. All getting together to burn some calories!

This workout was non-stop and took just under 30 minutes.

Each circuit was done twice in a row. Every move in each circuit was different except the toe hops and the “balance” grapevine/carioca walking.

First: Body Weight Circuit 1

• Wide Chair Squat, High Knees 10 reps each side
• Push Ups, Tap Hand to Hand 10 reps
• Rear Lunges 10 reps each side
• Seated Leg Scissors 20 reps
• Chair Mountain Climbers 10 reps each side
• “Grapevine” Walk 20 steps
• Toe Hops 20 reps

Second: Body Weight Circuit 2

• Natural Stance Chair Squat, High Knees 10 reps each side
• Push Ups, Tap Opposite Shoulder 10 reps
• Rear Lunge, Kick Forward 10 reps each side
• Seated Knee to Opposite Elbow 20 reps
• Chair Mtn Climbers 1-2 Jump, 3-4 jump… 20 reps
• “Grapevine” Walk 20 steps
• Toe Hops 20 reps

Third: Body Weight Circuit 3

• Feet Together Squats, High Knees 10 reps each side
• Push Ups, Slap Side of Thigh 10 reps
• Forward to Rear Lunge to Kick 10 reps each side
• Leg Raise/Lemon Squeezer Alternating 20 reps
• Chair Mtn Climbers 1-2 jump-spin, 3-4 jump-spin…20 reps
• “Grapevine” Walk 20 steps
• Toe Hops 20 reps

Video:

THIRD QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-4-2020

T-Shirt: JONESERCISE WE HAVE BEER

Music: NONE TODAY

Another “social distancing” workout!
This was non-stop and took about 35 minutes.

Each 7 exercise circuit was done twice before going to the next one.

Every move in each circuit was different except the toe hops and the “balance” Heel to Toe backwards walking.

First: Body Weight Circuit 1

• Regular Push Ups 10 reps
• Crunches 20 Reps
• Long Lunges 10 reps each side
• Wide Chair Squats, Lean Back When Standing 20 Reps
• Mountain Climbers 10 each side
• Toe/Heel Walk Backwards 20 steps
• Toe Hops 20 reps

Second: Body Weight Circuit 2

• Wide Hand, Wide Feet Push Ups 10 reps
• Leg Raises 20 reps
• Short Lunges (Knee to Heel) 10 reps each side
• Feet Together Chair Squats, Leaning Backwards While Standing 20 reps
• Push Up Position Kick Throughs 10 reps each side
• Toe/Heel Walk Backwards 20 steps
• Toe Hops 20 reps

Third: Body Weight Circuit 3

• Push Ups, Hands Under Chest 10 reps
• Lemon Squeezers 20 reps
• Side Lunges 10 each side
• 1 Leg Squats 10 each side
• Mountain Climbers, Foot to Hand 10 reps each side
• Toe/Heel Walk Backwards 20 steps
• Toe Hops 20 reps

Fourth: Body Weight Circuit 4

• Cobra Push Ups 10 reps
• Leg Sways 20 reps
• Take a Knee, Lift Knee 2” Off Floor 10 reps each side
• Chair Squats Right Foot in Front of Left (then switch) 10 reps each side
• Mountain Climbers, Leg/Foot Slides to Opposite Side 10 reps each side
• Toe/Heel Walk Backwards 20 steps
• Toe Hops 20 reps

Video:

SECOND QUARANTINE BODY WEIGHT WORKOUT

Workout for 3-31-2020

T-Shirt: NOBODY CARES WORK HARDER

Music: NONE TODAY

So stuck inside? Well try this out!
This was non-stop and took a little over 30 minutes.

Every move different except the toe hops and the balance thingy Heel-Toe walks.

First: Body Weight Circuit 1

• Wide Prisoner Squats, Knee to Elbow 10 reps each side
• Hands to Feet Crunches 20 reps
• Hopping Push Ups 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Second: Body Weight Circuit 2

• Natural Foot Position, Prisoner Squats, Knee to Elbow 10 reps each side
• Leg Sways 20 reps
• “Archer” Push Up 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Third: Body Weight Circuit 3

• Feet Together, Prisoner Squats, Knee to Elbow 10 reps each side
• Windmills 20 reps
• Push Ups, Hands Near Waist 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Fourth: Body Weight Circuit 4

• Wide Prisoner Squats, Knee to Opposite Elbow 10 reps each side
  
• “Jackknife Crunches 20 reps
• Feet on Chair, Wide Hands Push Ups 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Fifth: Body Weight Circuit 5

• Natural Foot Positon, Prisoner Squats, Knee to Opposite Elbow 10 reps each side
  
• Side Leg Raises 20 reps each side
• Feet on Chair, Hands Together, Push Ups 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Sixth: Body Weight Circuit 6

• Feet Together, Prisoner Squats, Knee to Opposite Elbow 10 reps each side
• Lemon Squeezers 20 reps
• Hand and Feet Wide, Push Ups 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Seventh: Body Weight Circuit 7

• Lunges 10 reps each side
• Leg Raises 20 reps
• 1 Leg Push Ups 5 reps each side
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Eighth: Body Weight Circuit 8

• High Kick Over Chair 10 reps each side
• Flutter Kicks 20 reps each side
• Walkout Push Ups 10 reps each side
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Ninth: Body Weight Circuit 9

• Chair Lunges10 reps each side
• Opposite Elbow to Knee 10 reps each side
• Chest to Chair Push Ups 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Tenth: Body Weight Circuit 10

• Side Chair Lunges10 reps each side
• Leg Raise/Crunch Combo 20 reps
• Feet in Chair, Butt Up Push Ups 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Video:

Body Weight Circuits

Workout for 2-3-2020

T-Shirt: 1957 ALL ORIGINAL PARTS

Music: OLD STUFF

Just some body weight stuff that you can do anywhere.
At home, in the office, at a park.
Just gotta keep moving!

First: Body Weight Circuit 1

Prisoner Squats Knee to Elbow 10 reps

• Push Ups Feet on Chair 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

We did the above for 10 rounds!

Second: Body Weight Circuit 2

• High Knees 10 reps
• Ground Up Push Ups 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

We did another 10 rounds!

Third: Body Weight Circuit 3

• Lunge 10 reps
• Push Up and Roll 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

Only 5 rounds on this one.

Fourth: Exercise Dice

Throw the dice to the floor and do what they say!!

• Crunches 30 seconds
• Crunches 30 reps
• Jumping Jacks 30 seconds
• Squats 30 seconds
• Crunches 20 reps
• Walking Lunges 30 seconds
• Crunches 30 seconds
• Squats 20 reps
• Push Ups 10 reps
• Squats 30 seconds

Fifth: Grass Drills w/Jump

“Chop” the feet in place.
Someone yells: DOWN!
Everyone jumps to the floor and jumps up.
Everyone gets a chance to stall or immediately yell: DOWN!

Video:

JUST ANOTHER WEDNESDAY WORKOUT

Workout for 1-8-2020

T-Shirt: A-M-I-G-O-S

Music: OLD STUFF

More circuit training.

I wanted to do some exercises that we don’t do as often.

And we did!

First Circuit: 14 Stations, 10 Reps

BB Upright Rows

Reverse Curls

Incline DB Curls

Incline DB Flyes

DB Rows Unsupported

Tube Triceps Kick Backs

Chest Crusher

Tube Curls

Supine DB Triceps Extensions

Sissy Squat w/Med Ball

Lunges on 2×4 w/Med Ball Overhead

Hula Hoop

Inverted Rows Underhanded

Chair Jump Squats

Second Circuit: Same Stations, 12 Reps

Third Circuit: Same Stations

But 10 reps and add 5 push ups/10 Crunches between each station.

Fourth Circuit: Same Stations

This time 8 reps at each station. Between each one we did 5 push ups, 10 crunches, and 10 leg raises.

Video: