Posts Tagged ‘Push ups’

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:

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:

Image30Workout for 5-14-2016

T-Shirt: Trust Me A Jedi I Am

Music: Metallica

Another workout than could be done at  your house.

Just need a band around your ankles/lower legs.

We use Gold TheraBand.Image1

This color is the stiffest the company makes.

Lots of lower body work on this one!

First Round:

Stiff Leg Forward Walk

Stiff Leg Backward WalkImage4

Stiff Leg Sideways Walk

Forward Lunge

Backward Lunge

Athletic Position Sideways Walk

Athletic Position Forward WalkImage5

Athletic Position Backward Walk

Sideways Hops

Forward Hops

Backward Hops

Jump Up/Jump OutImage8

Second Round:

Inchworms

Push Ups Walk Sideways

Inchworms Backward

Push Up, RollImage14

Third Round:

Crab Walk Forward

Crab Walk Backward

Crab Walk Sideways

Fourth Round:Image18

Push Up Postion Side Hops

Inchworm Mountain Climber

Inchworm Frog Hop

Inchworm Frog Hop, Jump Up

Inchworm Forward, Jump 180, Inchworm Backward Jump 180Image20

Fifth Round:

Stiff Leg Sideways Walk with 180 Twist

Athletic Position Sideways Walk with 180 Twist

Athletic Position Sideways Walk with 180 Hop

Push Up Position Sideways Walk, Band Around WristsImage23

Push Up, Sideways Walk, Band Around Wrists

Video:

Image6Workout for 5-9-2016

T-Shirt: PHYSICAL THERAPIST

Music: Some kinda mix that Randy put on.

Something we haven’t done in a long time.
Got this idea from Joe Hashey of Synergy Endwell.
He had some athletes doing the push ups.

I just used the same instructions with a few more exercises.

NOT EASY!Image1

5 Body Weight Exercises Only.
Yep, only 5 exercises in this workout.
Just these 5:

  • Push Ups
  • Seated Leg Raises
  • Seated Butt Lifts
  • SquatsImage9
  • Sit Ups

And what makes this workout so hard?

This:

  • 1 Rep Every 5 Seconds for 1 Minute
  • 1 Rep Every 10 Seconds for 1 Minute
  • 1 Rep Every 20 Seconds for 1 MinuteImage10
  • 1 Rep Every 30 Seconds for 1 Minute
  • 1 Rep Every 20 Seconds for 1 Minute
  • 1 Rep Every 10 Seconds for 1 Minute
  • 1 Rep Every 5 Seconds for 1 Minute

 

Go ahead…try it.
You won’t like it.

Video:

Image40Workout for 5-4-2016

T-Shirt: 42

Music: Boston then some kinda mix that Randy walked in with.

A nonstop workout with 61 exercises.

No scheduled breaks.

Just a full hour of movement.Image1

No need for a gym.

The only equipment needed: A Chair!

The Only Round:

  1. Squats Wide 20
  2. Squats Feet Just Outside Chair Legs 20Image4
  3. Squats Feet Just Inside Chair Legs 20
  4. Squats Feet Together 20
  5. Squats Left Foot In Front of Right 20
  6. Squats Right Foot In Front of Left 20
  7. Lunge Squat Left Foot In Front of Right 20
  8. Lunge Squat Right Foot In Front of Left 20
  9. Bridges Feet on Chair 50Image6
  10. Crunches Feet on Chair 50
  11. One Leg Bridges 20 Each Side
  12. Chest to Chair Push Ups 20
  13. Chair Lunge 20 Each Side
  14. Side Chair Lunge 20 Each Side
  15. Feet on Chair Push Ups 10
  16. Chair Jump Squats 20Image9
  17. Lunge Squat Jumps 10 Each Side
  18. Chair Lemon Squeezers 20
  19. Chair Seated Leg Raises 20
  20. Grab Toes, Butt Up Squats 20
  21. Kick Over Chair “Out to In” 10 Each Side
  22. Kick Over Chair “In to Out” 10 Each Side
  23. Chair Burpee 10Image12
  24. Jump Hands to Knees 10
  25. Chair Burpee With Push Up 10
  26. Chair Dips 10
  27. Side Hip Ups 10 Each Side
  28. Toe Taps 10 Each Side
  29. Feet on Chair Push Up Position Hops 20
  30. Burpee, Feet Shoot onto Chair, 10Image19
  31. Foot on Chair, One Leg Squat 10 Each Side
  32. Foot on Chair, One Toe Hops 20 Each Side
  33. Chair Burpee with Push Up 10
  34. Chair Side Hops 10 Each Side
  35. Front Kick Over Chair 10 Each Side
  36. Side Kick Over Chair 10 Each Side
  37. Single Leg Squats 10 Each SideImage21
  38. Chair Burpee With Push Up, Lift Chair Overhead 10
  39. Chair Burpee With Push Up, Lift Chair Overhead, Squat 10
  40. Foot on Chair, Knee to Floor Squat 10 Each Side
  41. Push Ups, Hand on Chair/Floor 5 Each Side
  42. Prisoner Squats 20
  43. Seated Leg Circles 10 Each SideImage31
  44. Chair Mountain Climbers 20
  45. Prisoner Squat Jumps 10
  46. Prisoner Squat Knee to Elbow 10 Each Side
  47. Prisoner Squat Knee to Opposite Elbow 10 Each Side
  48. One Leg Bridge, Tap Foot w/Opposite Hand 10 Each Side
  49. Butt Lifts, Feet on Chair 20Image42
  50. Butt Lifts, Feet on Chair, Leg Raise 10 Each Side
  51. Bridge on Chair-Crunch Combo 20
  52. Bridge on Chair, Opposite Knee to Elbow 10 Each Side
  53. One Leg Bridge on Chair, Opposite Knee to Elbow 10 Each Side
  54. Feet on Chair, Butt Up Push Ups 10Image28
  55. Feet on Chair, Butt Up to Walk Out Push Ups 10
  56. Rear Leg Raises 20 Each Side
  57. Knee Raise Over Chair 10 Each Side
  58. Prone on Chair, Rear Leg Raises 10
  59. Cross Legs Squats 20 Each Way
  60. Walkout Push Up, Squat and Jump 10
  61. Walkout Rotation Push Up, Squat and Jump 10

Video: