Glutes Emphasis Circuit

Workout for 11-12-2014
Music: 3 Doors Down
T-Shirt: DO NOT RESUSITATE

Did an interesting circuit.
I call it “Glute Emphasis” cause it is.
It is a buttcentric circuit.
Threw in some shoulder and arm stuff with it.
Why? Cause I like doing shoulder and arm stuff!

First: Glutes Emphasis Circuit

15 Stations, 3 Cycles, Reps: 30, 20, 10

First couple of cycles this was kinda tough.
The last cycle, at 10 reps, was a piece of cake!

1. Chair Bridges
2. Chair Squats Ball Overhead
3. Keg Bridges
4. Small Keg Bridges
5. Chair One Leg Squats
6. Chair One Leg Bridges
7. Keg Leg Curls
8. Standing Band Hip Extensions
9. KB Swings
10. Bench Step Ups
11. DB Curls
12. BB Curls
13. Pushdowns
14. Triceps Bench Dips
15. Plate Upright Rows

Second: Core/Abs

Just 900 reps.
Not too hard!

Crunches 100
Leg Raises 100
Side Leg Raises 100 Each Side
Seated Leg Raises 100
Hands to Feet Crunches 100
Knees to Elbows 100
Lemon Squeezers 100
Side Crunches 100

Video:

Plate Core/ABs Complex

48^th workout of the year, 6/4/2012.

Music: AC/DC.  T-Shirt: 21^st Amendment Brewery.

More core/ab stuff.

This time in different positions using a weight plate.

45, 35 or 25 pounder…

Plate Core Complex

Plate Complex Part 1 Standing:

1. Twist floor -> overhead 2 x 5 ea side.
2. Overhead Spin 2 x 5 on each side.
3. Twist with pause in the middle. 2 x 5 ea side.
4. Twist without pause. 2 x 5 on ea side.
5. Overhead Twists. 2 x 5 on each side.
6. Front Plate Raises. 2 x 10.
7. Overhead Side Bends. 2 sets 5 each side.
8. Side Halos Overhead Side.  2 x 5 each side.
9. Plate Pullthroughs 2 x 5
10. Round the World. Just a variation off the front plate raise. 2 x 8.
11. Overhead Squat   2 x 5

Plate Complex Part 2 Moving:

1. Plate Overhead Walk 15 Yds x 2
2. Plate Low At Side Walk 15 Yds x 2
3. Plate Twist Walk 15 Yds x 2
4. Plate in Front Walk 15 Yds x 2
5. Plate Overhead Long Lunge 15 Yds x 2
6. Plate Overhead Reverse Lunge 15 Yds x 2
7. Plate Twist Long Lunge 15 Yds x 2

Plate Complex Part 3 Floor:

1. Sit Up/Twists – 2 x 5 Reps
2. Plate Sit Up 2 x 5
3. Leg Raises Extended Arms 2 x 20
4. Plate Overhead Lemon Squeezers 2 x 20
5. Plate to Feet 2 x 20
6. Plate Overhead Seated Leg Raises 2 x 20
7. Plate Crunches 2 x 10
8. Reverse Crunch Plate Overhead 2 x 25
9. Hip Ups Plate Overhead 2 x 25
10. Seated Legs Up Plate Twists 2 x 10 Each Side
11. One Leg Bridge Plate Overhead 2 x 20 Each Side
12. Windshield wipers. 2 x 5 each side.

 

 

 

Video:

Magic Birthday Number 58!!

25^th workout of the year, 3/12/2012.

Music: Sly and the Family Stone.  T-shirt: Big Dead Stinky Fish.

Time to celebrate another birthday!! Yet again!!

And today “58” is the magic birthday number.

Another conditioning workout that didn’t look so bad on paper.

Well…it was.

First: “Cardio” Circuit Training

12 Exercises

30 Sec Each Station, Max Reps

58 Second Wall Run Between Each Exercise

That’s like doing 12 sprints…

This was one of the most exhausting things we’ve done.

Plate Front Raise

Inverted Row

DB Curl

Prowler Push

KB 1 Arm Up Squats

Bulgarian Bag Swings

Ham Pullins on slide board

Ham Pullins on Ball

Ham Pullins on Keg

Incline Sit Up W/Ball

Keg Curl and Press

Chair Push Up Hold

Second:  Same 13 Station Circuit

With a small change. No running this time.

We burned up the calves with what we are calling “Toe Hops”.

58 Seconds of them  between each station

1. Plate Front Raise
2. Inverted Row
3. DB Curl
4. Prowler Push
5. KB 1 Arm Up Squats
6. Bulgarian Bag Swings
7. Ham Pullins on slide board
8. Ham Pullins on Ball
9. Ham Pullins on Keg
10. Incline Sit Up W/Ball
11. Keg Curl and Press
12. Chair Push Up Hold

Third: Core/Abs

Perhaps this wasn’t “necessary” but what the hell…

Crunches 100

Leg Raises 100

Video:

Monster Walk Gold Theraband Workout

11^th workout of the year, 2/4/2012.

Music: Jimi Hendrix.  T-shirt: 2012 Alien.

This workout uses a loop of gold Theraband. It’s the strongest band they make.

You can do the workout without the band…however if you have one you’ll have a completely different experience.

First: Monster Walk/Lunge Variations w/Gold Theraband

Sideways 2 x 25 Yards

Lunge w/Tband 2 x 25 Yards

Rear Lunges w/Tband 2 x 25 Yards

Sideways Quick Hops 2 x 25 Yards

Broad Jumps 2 x 25 Yards

Jump Up/Jump Out 2 x 25 Yards

Jump Up/Jump Out/Burpee 2 x 25 Yards

Sideways/Squat/Touch Floor 2 x 25 Yards

Sideways w/Twist 2 x 25 Yards

Sideways w/Twist/Squat/Touch Floor 2 x 25 Yards

Sideways w/Twist/Burpee 2 x 25 Yards

Sideways w/Walkout Push Ups 2 x 25 Yards

Second: Core/Abs w/Tband around ankles

Crunches 50

Long Sit Sit Ups 25

Leg Raises Top 25

Leg Raises Middle 25

Leg Raises Lower 25

Leg Raises Full 25

Bridges 2 x 25

Side Hip/Leg Raise 10 Each Side

Hand to Opposite Foot 25 Each Side

Video:

Birthday Bash 51!

62^nd workout of the year, 6/13/2011.

Music: Alice Cooper. T-Shirt: Rob Zombie.

Coming into this Monday workout we weren’t too badly banged up from the weekend.

Some soreness but nothing huge like after some workouts.

Today is a birthday workout.

51 one is the magic (Betsy) number today!!

So how do we make 51 hard?

I guess another question would be: Should people over 50 do this kind of workout?

Or over 40…or 30?

Sure Why Not!!!

Warm Up:

No. Another day without a warm up.

The Workout:

1. Crunches 51
2. Squats 51
3. Plate Upright Rows 51
4. Feet On Wall Sit Ups 51
5. Butt and Legs On Wall Sit Ups 51
6. Plate Front Raises 51
7. Chair Leg Raises 51
8. Ground Up Push Ups 51
9. Long Lunges 51
10. Plate Pushes 51
11. Single Leg Squats 51
12. Plate Presses 51
13. Chair Jump Squats 51
14. Plate Curls 51
15. Chair Bridges 51
16. Front Kick Over Chair 51
17. Incline Push Ups 51
18. High Kick Over Chair 51
19. Triceps Dips 51
20. 3 Tap Sit Ups 51
21. Burpees 51

Nothing like saving burpees for last!

Rep total today: 1275

More?

You got to be kidding me!

Video:

Mega Awesome Extreme Chair Workout!!

60^th workout of the year, 6/8/2011.

Music: The Who and Classic Rock Mix. T-Shirt: The Who.

Everyone was tapped after the last workout which was all body weight. So I think we’ll do something even harder and longer (that’s what s……..).

We did this type of workout a few times in the past. This workout was inspired by Jack LaLanne.

All body weight using only one tool.

A chair.

Usually we workout for about an hour give or take a few minutes. This one took about 65 or 70 minutes.

Warm Up:

No…again not today.

The workout:

20 Exercises, 4 cycles, 116 total sets, 1860 total reps

Decline Push Ups 15

Chair Lunge 25 Each Side

One Leg Squats 25 Each Side

Incline Push-ups 15

One Leg Squats/Leg On Chair 25 Each Side

Chair Burpees 10

90/90 Chair Crunches 25

Decline Push Up Hops 10

Step Ups 15 Each Side

Triceps Dips 15

One Leg Toe Hops/Leg On Chair 25 Each Side

Hip Bridge 15

Chair Squats 25

Chair Jump Squats 15

Side Crunches 15 Each Side

Quick Leg Swings Chair 10 Each Side

Leg Raises 25

Lemon squeezers 25

1 Leg Hip Bridge 10 Each Side

Chair Toe Taps 10 Each Side

 

 

More?

You got to be kidding me!

Video:

Saturday Super Core

58th workout of the year, 6/4/2011.

Music: Jimmy Buffet. T-Shirt: A take off of Da Vinci’s Vitruvian Man.

So a little sore from the last awesome workout but not as bad as it coulda/woulda/shoulda been.

So time for something a bit different. Just a bit.

Time for another All Core Saturday but some of it in a circuit fashion.

It didn’t start out like that. That isn’t what I had planned. But that is how it evolved. Always great when that happens.

Something here for everyone and by the way there is a lot here for no one. Do not attempt this at home. For entertainment purposes only!

Warm Up:

No…not today. Straight to the Ab/Core/Posterior Chain Circuit!

Circuits:

Core/Abs/Posterior Chain Circuit #1

7 Stations, 30 Sec for Max Reps, 2 Cycles

1. Ball Crunches
2. Hanging Leg Raises
3. Bench Bridges
4. Table Holds
5. Ab Pullins on Slideboard
6. Plank Holds
7. Step Hip Ups

Core/Abs/Posterior Chain Circuit #2

7 Stations, 30 Sec for Max Reps, 2 Cycles

1. Hanging Knee Raises
2. Table One Leg Holds
3. Ball Pullins
4. Ab Pullins on Slideboard
5. Bench Leg Raises
6. Plate Good Mornings
7. Plank to Side Plank

Plate Core Stuff

2 Straight Sets for each exercise.

Standing

•      Twists 20
•      Pullthroughs 10
•      Plate Push 20

Seated

•      Plate Overhead Leg Raises 20
•      Twists 20
•      Plate Overhead Lemon Squeezers 20

Lying down

•      Plate Overhead Arms Extended Leg Raises 20
•      Sit Ups 10
•      Plate to Toes 20

Video: 

Squats, Bridges and Push Ups (That’s It!)

48^th workout of the year, 5/4/2011.

Music: Jackyl and Pure Funk. T-Shirt: UFC.

Decided to make something simple a little complicated (not too much) but not boring. There were some exercises we have done before…some we haven’t. And we have never tied these things together like we did today.

13 Stations (the video says only 12, whoops!). 10 Reps Each Station For 3 Cycles

1. Squat On Bozu Down
2. Squat On Bozu Up
3. Squat On Discs
4. Squat On AirEx
5. Squat On Half Roll
6. Squat On Incline Board
7. Squats Close
8. Squats Toes Up
9. Squats Wide
10. Squats Ball Overhead
11. Squats Ball In Front
12. Squats Ball Between Knees
13. Squat On Balance Board

Next:

11 Stations, 10 Reps Each Station For 3 Cycles

1. Bridge On Incline Board
2. Bridge Toes Up
3. Bridge On Medicine Ball (Large)
4. Bridge On Medicine Ball (Small)
5. Bridge One Foot On Med Ball
6. Bridge On Half Roll
7. Bridge On Balance Board
8. Bridge On AirEx
9. Bridge On Discs
10. Bridge On Bosu Up
11. Bridge On Bosu Down

Finally:

12 Stations, 6 Reps Each Station For 3 Cycles

1. Push Up On Theraball On Wall
2. Push Up On Medicine Ball
3. Push Up Plyo On Med Ball
4. Push Up On Half Roll
5. Push Up On Balance Board
6. Push Up On AirEx
7. Push Up On Discs
8. Push Up On Bosu Up
9. Push Up On Bosu Down
10. Push Up Hands Wide
11. Push Up Hands Close
12. Push Up On Small Med Ball

Video:

47 Is The Magic Number

36th workout of the year, 4/4/2011.

Music: Metallica. T-Shirt: Superman.

Great workouts so far this year (although I can’t beleive April is already here!).

The Death Drill was tough but I think we’ll make it tougher next time…lengthen the duration so to speak. But that’s for later.

Warm Up: Yep we occasionally do warm ups.

Long Lunges for 25 Yards

High Straight Leg Kicks 25 Yards

Next: A Posterior Chain Exercise Circuit

11 Stations, 30 Seconds at each station for Max Reps, 2 Cycles

1. Weighted Bridge
2. Flying Squirrel
3. Bench Bridge
4. Wall Sit with Straight Leg Raises
5. Chair Step Ups
6. Static Hold Bridge
7. Plate Pullthoughs
8. Wide Squats
9. Toes Up Squats
10. Reverse Leg Raises on Ball
11. Hamstring Ball Pullins

Next: Get your Birthday (47) Present Here!

Sit Up/Sprawl/Push Up 47 Reps

Burpee With Push Up 47

And for kicks 20 more burpees with ground up push ups.

Finally: Core/Abs Stuff

“Tabata Style” Crunches and Leg Raises

You do a maximum amount of reps for 20 seconds then a 10 sec break

8 cycles

Video:

52 Is The Magic Number

33nd workout of the year, 3/28/2011.

Music: Slipknot. T-shirt: Magnum. (This not this.)

Magic Number: 52. That means someone had a birthday. I wonder how we can do some new moves to stimulate the body?

Body parts will get sore no matter what we do this go round so this will be an all body weight workout. So like the other body weight workouts: You Can Do This At Home!

The question is: Will You?

First: Agility Ladders

A nice way to ease back into working out.

The way we do them warms up the entire body.

There are probably hundreds of “drills”.

Anyone can just make ’em up. Nothing is really “wrong”.

Second: A Push Up Drill

1 Push Up Every 5 Seconds Up To 52 Reps with a static hold at the top position.

A very deceiving exercise.

This took over 4 minutes.

Why don’t you just try just 1 minute?

Third: Lunge Hop/Burpee Combo

10 Lunge Hops then 1 Burpee working up to 52 burpees.

What can you say?

It always sucks when you do burpees!

Fourth: 52 “Rep” Bridge Body Blast

The simple bridge can really burn up the core, thighs and glutes…especially done like this.

Bridges are held at the top position for 5 seconds then down and back up again for a total of 52.

Immediately following the 5 second bridges was a 52 second hold.

Devastating!

Fifth: Shoulder Burns

23 Movements/30 sec each movement/Max Reps

1. Overhead Press
2. Small circles forward
3. Small circles backward
4. Pinches up
5. Pinches down
6. Shoulder Abduction Bottom 1/3
7. Wrist curls up
8. Shoulder Abduction Middle 1/3
9. Wrist curls down
10. Shoulder Abduction Top 1/3
11. Wrist curls sideways
12. Full Shoulder Abduction
13. External/Internal rotation
14. Bent elbows front
15. Bent elbows overhead
16. Straight arm front palms down Swinging sideways
17. Straight arm front palms up Swinging sideways
18. Straight arm front palms down up and down
19. Straight arm front palms up – up and down
20. Push aways
21. Shoulder “Ys”
22. Shoulder “Ts”
23. Clap overhead

Followed immediately by 5 sets if 10 push ups and a couple more at the end (gotta hit 52!).

And the Video: