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:

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:

17TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-23-2020

T-Shirt: 21ST AMENDMENT BREWING

Music: NONE TODAY

Can’t get out of the house yet?
Here’s another body weight workout and all you need is a chair…and about 30 minutes if you do it like we did: Non-Stop!

First Thing: Body Weight Circuit 1

9 exercises

• Wide Chair Squats, Lean Back 20
• Wide Hands, Ground Up Push Ups, Pause at Top10
• Crunches 30
• Feet Together Squats, Lean Back 20
• Hands Together Push Ups, Pause at Top 10
• Leg Raises 30
• Regular Chair Squat, Lean Back 20
• Regular Hand Position, Ground Up Push Ups, Pause 10
• Lemon Squeezers 30

Second Thing: Body Weight Circuit 2

9 more exercises

• 1 Leg Squat 10 each side
• Rotation Push Ups, Pause at Top 10
• Crunches 40
• Wide Squat, Tap Chair w/foot 10 each side
• Walkout Push Up, Pause at Top 10
• Leg Raises 40
• 1 Leg Squat, Down Slow 10 each side
• Feet on Chair Push Ups 10
• Lemon Squeezers 40

Third Thing: Body Weight Circuit 3

12 exercises

• Mtn Climbers 20
• Double Feet Mtn Climbers 10
• Chair Mtn Climbers 20
• Chair Double Feet Mtn Climbers 10
• Chair 1-2-3-4 Jump, Mtn Climbers 20
• Chair Double Feet 1-2-3-4, Jump, Mtn Climbers 20
• Chair Double Feet Mtn Climbers, Jump 20
• Chair 1-2-3-4, Mtn Climbers, Jump Twist 20
• Chair Double 1-2-3-4 Jump Twist 10
• Crunches 50
• Leg Raises 50
• Lemon Squeezers 50

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:

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:

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:

FIFTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-11-2020

T-Shirt: DOES YOUR PHYSICAL THERAPIST EVEN LIFT

Music: NONE TODAY

Saturday morning hoome body weight workout because of the COVID 19 virus thingy!

This workout was non-stop and took around 35 minutes.

Every move in each circuit was different except the heel-toe (balance) walking and the toe hops…which are mainly to catch your breath.

First: Body Weight Circuit 1 (done twice)

• Wide Chair Squat, High Kicks 10 reps each side
• Chair Push Ups 10 reps
• Standing Rear Leg Raises 20 reps each side
• Seated Leg Circles 10 left, 10 right
• Chair Burpees 10
• Heel-Toe Walk 20 steps
• Toe Hops 20 reps

Second: Body Weight Circuit 2 (done twice)

• Natural Stance Chair Squat, High Kicks 10 reps each side
• Push Ups, Tap Hand, Rotate Hand Toward Ceiling 5 reps each side
• Bent Over Rear Leg Raises 20 reps each side
• Seated Legs Wide, Leg Circles 20 reps “going in”
• Chair Burpees with Push Up 10 reps
• Heel-Toe Walk 20 steps
• Toe Hops 20 reps

Third: Body Weight Circuit 3 (done twice)

• Feet Together Squats, High Kicks 10 reps each side
• Push Ups, Tap Shoulder, Rotate Hand Toward Ceiling 5 reps each side
• Bent Over, Rear Leg Raises, Knee Bent 20 reps each side
• Leg Circles 20 reps “going out”
• Chair Burpees with Push Up, Jump, Spin 10 reps
• Heel-Toe Walk 20 steps
• Toe Hops 20 reps

Video: