Posts Tagged ‘planks’

Image22Workout for 11-9-2015
T-Shirt: I Find Your Lack Of Strength Disturbing
Music: 3 Doors Down

Well…what do you know? Another bodyweight workout!
Again!!
And all done with a wall. Yep…a wall!
Seem easy? Try it. You won’t like it…either!

Wall Stuff #1:

Wall Sit 1 MinImage1
Wall Sit Straight Leg Raise 15 Each Side
Wall Sit Hip Flexion 15 Each Side
Wall Sit Straight Leg Raise Hold 30 Sec
Wall Sit Hip Flexion Hold 30 Sec

Wall Stuff #2:

Do this for 10 Cycles:

Wall Run 10 SecImage6
Push Ups 10

Wall Stuff #3:

Push Up Position Feet On Wall Hold 30 Sec
Plank Position Feet On Wall Hold 30 Sec
Push Ups Feet On Wall, Hands Wide 10 Reps
Push Ups Feet On Wall, Hands Regular 10 Reps
Push Ups Feet On Wall, Hands Close 10 Reps
Push Ups Feet High On Wall, Hands Regular 10 RepsImage11

Wall Stuff #4:

10 Reps Each
Repeat 5 Times
No Rest

Sit Ups, Hands to the Wall
Leg Raises, Feet to the WallImage17

Sounds easy…not…

Wall Stuff #5:

Wall Jumps 10 Sets 10

5 Cycles:
Wall Jumps 5 Reps, Push Ups 10 RepsImage26

5 Cycles:
Wall Jumps 5 Reps, Burpees 5 Reps

Wall Stuff #6:

5 Cycles

Wall Sit 1 Min
Push Ups, Feet on the Wall 10

Video:

 

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Image11Workout for 10-31-2015
Music: Janis Joplin
T-Shirt: Teenage Mutant Ninja Turtles

Today is an all abdominal Saturday!
Occasionally we do this.
Not because it’s any better or worse than anything else.
Primary reason: We Want To!

First: Moving ABS

Crunches 50Image10
Seated Leg Raises 50
Lemon Squeezers 50
Side Crunches 50 Each Side
Side Hip Ups 50 Each Side
Elbows to Knees 50
Seated #4 Leg Raises 50 Each Side
Elbow to Opposite Knee 50 Each Side
Reverse Crunches 50
Leg Raises 6” Off Floor 50Image4
Leg Raises Top 1/3 50
Leg Raises Feet Floor to Ceiling 50
Feet to Ceiling, Hands to Feet Crunches 50
Supine Hip Ups, Feet to Ceiling 50
Cross Leg Crunches 50 Each Side
Cross Leg, Foot to Ceiling Crunches 50 Each Side

Second: Stationary ABS

Planks 1 MinImage33
One Arm Tucked Planks 30 Sec Each Side
One Leg Planks 30 Sec Each Side
Table 1 Min
One Leg Table 30 Sec Each Side
One Arm Table 30 Sec Each Side
One Arm/One Leg Table 30 Sec Each Side
Reverse Planks 1 Min
One Leg Reverse Planks 30 Sec Each Side

Video:

 

Image13Workout for 1-17-2015
Music: Van Morrison
T-Shirt: Old School!

A return to some body weight stuff.
As I write this we haven’t done it yet.
That will take place in about 55 minutes.
I wonder if this is one that looks easy enough on paper?

Or am I setting us up to be drenched in sweat on a cold Saturday morning?Image1

We’ll see in 54 minutes!

OK, done!
So it was tougher in person than on paper!

Here it is:

25 Squats – 1 Min Table
25 Push Ups – 1 Min TableImage4
25 Burpees – 1 Min Table

20 Squats – 1 Min Plank
20 Push Ups – 1 Min Plank
20 Burpees – 1 Min Plank

15 Squats – 1 Min Side Plank
15 Push Ups – 1 Min Side Plank
15 Burpees – 1 Min Side PlankImage19

10 Squats – 1 Min Bridge
10 Push Ups – 1 Min Bridge
10 Burpees – 1 Min Bridge

5 Squats – 1 Min Reverse Push Up Position
5 Push Ups – 1 Min Reverse Push Up Position
5 Burpees – 1 Min Reverse Push Up Position

And then repeated it back up to 10, 15, 20, and 25…

Video:

 

Image23Workout for 11/18/2013

Music: Molly Hatchett.

T-shirt: Green Eggs and Ham.

A return to an all body weight workout.

Yep, you can do all of this at home…

That is…Image2

If you want to…

First: Inchworms

We’ve done this many times.

Today we started with one push up in there.

Then two.Image1

Then we just skipped up to five.

Just seemed like the thing to do at the time!

Second: Toe Hops

Just hop up and down on your toes.

Do this for sets of one minute.Image4

We did this four times.

Looks goofy.

But burns!

Third: Thigh Stuff

Short Lunges 50 Each LegImage5

Squats 100

And the burn continues…

Fourth: Burpees and Abs

100 Burpees and 100 Ab Reps

  • Burpees 10
  • Crunches 10Image6
  • Burpees 10
  • Leg Raises 10
  • Burpees 10
  • Reverse Crunches 10
  • Burpees 10
  • Side Crunches 10
  • Burpees 10Image9
  • Feet to Ceiling Crunches 10
  • Burpees 10
  • Full Leg Raises 10
  • Burpees 10
  • Seated Leg Raises 10
  • Burpees 10
  • Lemon Squeezers 10Image11
  • Burpees 10
  • Knees to Elbows 10
  • Burpees 10
  • Knees to Opposite Elbows 10

Fifth: Push Ups

Sure doesn’t seem to hard.

Heck…just push ups?Image13

Yep…

One every 10 seconds…

For 3 minutes!

Sixth: Planks and Tables

Push Up Position Plank 1 minuteImage16

Table 1 minute

One Leg Push Up Position Plank 30 Sec Each Side

One Leg Up Table 30 sec each side

One leg plank 30 sec each side

One leg up higher table 30 sec each sideImage18

Plank 1 minute

One arm plank 30 Sec each side

Seventh: Abs/Core

Crunches 50

Side Crunch 25 Each SideImage22

Leg Raises 50

Fingers to Toes 50

Video:

Image7

Workout for 11-06-2013

Music: Metallica!  T-shirt: Metallica!

Back for some more craziness?

Well today will definitely deliver!

Different strokes for different folks they say (or used to anyway).

And today was a totally different kind of a workout day.

First: InchwormsImage1

Is this a warm up? Don’t know.

We did do it first.

It got harder as we went along.

 

Down and back in the gym 5 times.Image2

Pushups started with 1…and up to 5.

Yep…this would be a workout for some folks.

Second:  Plank Matrix

Inspired by a Ryan Crandall video.

  • PlankImage9
  • Plank Elbows Walks Forward and Back
  • Plank Elbows Walk Out and Back
  • Plank Body Rock Side to Side
  • Plank Inchworm
  • Plank Hip Circles Right and Left
  • Plank Hip Twists (slight rotations)
  • Plank To Push Up PositionImage10
  • Plank to Push Up Position Inchworms
  • Plank to Side Plank (on Forearm), hip ups
  • Plank to Side Plank (on Forearm) Twist Hand to Ceiling
  • Plank to Side Plank (on Forearm) Twist Hand to Floor out in front
  • Plank to Side Plank (on Forearm) Twist Hand to Ceiling the Grab Foot
  • Plank to Side Plank Push Up Position, hip upsImage12
  • Plank to Side Plank Push Up Position, Twist and Hand to Ceiling
  • Plank to Side Plank Push Up Position, Twist and Hand to out in front
  • Plank to Side Plank Push Up Position, Twist and Foot to Hand
  • Plank Push Up Position, thread the leg under body, “L”
  • Plank Push Up Position, thread the leg into a TableImage17
  • Plank Push Up Position, thread the leg into a one leg Table, leg straight
  • Plank Push Up Position, thread the leg into a one leg Table, leg in the air
  • Plank Push Up Position, thread the leg into a one leg, one hand table
  • Plank Push Up Position, thread the leg into a Rocking Table

 Third: Plank and RollsImage22

 Try not to get too dizzy on this one!

 Plank to Push Up Position, Push Up and Roll

Plank to Push Up Position, tap feet, push up, plank and roll

 Fourth: Medicine Balls Core/Abs

 Still had some time to kill!Image24

10 Medicine Balls

6 – 24 Pounds

Seated Leg Raises, Ball Overhead, 10 reps each ball

Seated Leg Sways, Ball Overhead, 6 reps each ball

Seated Twists, Legs Up, 6 reps each ball

Seated Leg Raises, Ball in one hand Overhead, 5 reps each hand/ball

Video:

Image18Workout for 1/30/2013.

Music: Radio, Kid Rock (Randy apparently loves the new Kid Rock CD).

T-shirt: The Walking Dead.

All body weight workout day again! Well close anyway…

Last time it was more of a squat workout…today it’s more of a push up workout!Image1

Why? Why not?

First: Agility Ladder

Just a couple of upper body drills. Kind of in a push up position.

Second:  Plyo Push Up Variations

Airplane 10Image2

Clapping 10

Wide Hops 10

Regular Position Hops 10

Whole Body Hops 10

Third: DB Ladder Push Up/RowImage8

Some folks call these Renegade Row…geez who knows why?

Dumbbells from 10 to 55 pounds. People went as high as possible. 4 total reps on the way up the ladder and 2 reps on the way back down. Tough stuff and everyone seemed to be doing as much as possible!!

Fourth: Push Ups Stuff on a TireImage9

You could use a chair at home.

Decline Push Ups:

  • Wide Hands 10
  • Medium Hands 10
  • Narrow Hands 10

Incline Push Ups:Image10

  • Wide Hands 10
  • Medium Hands 10
  • Narrow Hands 10

Incline Push Ups:

  • Regular Width Hands ¼ Top Movement 10
  • Regular Width Hands ¼ Top Movement 10
  • Regular Width Hands Full Movement 10Image12

Fifth: More Push Up Variations

10 Reps Each

Regular

Wide Hands

CobraImage13

Hands Near Waist

Fists Under Chest

Rotation

Offset Hands

Foot to Opposite HandImage15

Walkouts

Sixth: Ground Up Push Ups

Some folks call these “Hand Release” Push ups.

Who cares? Still tough…especially if you do 5 Sets of 20!!

Seventh: Something else pushupyImage19

Pushup position plank to elbow position plank

Oh, you do this 25 times total.

Just loads of fun!!

Eighth: Again a Pushupy thing

One push up every 15 seconds.Image22

This torture went on for 3 minutes.

Sure doesn’t sound like much but I don’t see you doing it, especially after everything else!!

Ninth: Optional Stretching

Yep…static stretching… and again…no apologies…

Video:

19th workout of the year, 2/27/2012.

Music: Isley Brothers.  T-shirt: The Beatles.

There were a few “themes” for tonight’s workout.

Fun? I don’t think so!

One: Body Weight

Two: The Number 15.

Three: The Number 30.

Four: Pain.

Yep, wasn’t much fun.

First: Ground Up Push Ups Clap behind back

The behind the back “clap” was to totally deactivate the arms, shoulders and chest before we did a rep.

And we only did 15 reps.

There was a “catch”, as usual.

We did one push up every 30 Seconds.

We did 15 Push Ups…but we did one every 30 seconds.

Second: Bridges

We did 15 of these.

We held the bridge position with toes up for 30 seconds then came down for a second break.

This starts out easy.

Then your legs and glutes start lighting on fire!

Third: Sit Ups

We did a full sit up and came backwards to a tension point in the abs.

As time went on the hip flexors and quads got hit as well.

We did 15.

Fourth: Squats

These hurt.

We did a full squat.

Then we came up to where the thighs were parallel to the floor.

We held that position for 30 seconds, with our fingers touching the floor.

Brutal.

Five: Planks

The core was melting.

The planks sent it over the edge.

We held the plank position for 30 seconds then down and up again.

Again 15 Reps.

Six: Leg raises

We had an option to do either seated leg raises or supine leg raises.

Some did a little of both.

We did one leg raise every 30 seconds.

The “rest” phase was with the legs in the up position.

Quads, hip flexors, and abs…all burning up!

Video: