Posts Tagged ‘Push ups’

Workout for 12-3-2018

T-Shirt: Jason and Freddie Christmas

Music: 38 Special

The first workout for the last month of the year!

This was just about an all body-weight workout.

“Just about” because we did use kettlebells.

First:

Kettlebell Swings 30 seconds

Wide Squats 20 reps

Push Ups Feet on Chair 10 reps

Crunches 20

Bridges 20

Shin Box 5 each side

Single Leg Squat 10 each side

Seated Leg Raises 20 reps

 

We did the above for 5 cycles in a row. We changed the foot placement for the squats with each cycle. And we added time on the KB swings.

The first set was with the feet as wide as you can get them. Each set we brought the feet in a bit. The last cycle was done with the feet together and KB swings were done for 1 min 30 seconds.

 

Second:

Everything was the same as what we did in the beginning with only one exception.

When we did squats we added a trunk twist using a PVC pipe with each rep.

 

Total Kettlebell Swings – Who Knows!?

Total Squats – 200 reps

Total Push Ups Feet on Chair – 100 reps

Total Crunches – 200 reps

Total Bridges – 200 reps

Total Shin Box – 100 reps

Total Single Leg Squat – 100 reps

Total Seated Leg Raises – 200 reps

 

Video:

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Workout for 11-19-2018

T-Shirt: I Love You More Than Beer

Music: Old Stuff

Every workout we do is different.

Similar to before but always different.

And now a return to circuit training.

First:

15 Stations,  10 Reps Each Station

  • BB curls
  • Band curls
  • Incline DB Curls
  • Hammer Curls
  • Squat Curls
  • Pushdowns
  • DB Triceps Extensions
  • Pushups Feet on Chair
  • Triceps Extension w/EZ Curl Bar
  • Triceps Chair Dips
  • Chair Squats Med Ball Overhead
  • Incline Sit Ups w/Med Ball
  • Squats to Low Kids Chair
  • Chair Jump Squats
  • Incline Leg Raises

Second: 

Same 15 Stations, 10 Reps Each Station

10 Crunches Between Each Station

Third:

Same 15 Stations, 10 Reps Each Station

10 Crunches and 10 Leg Raises Between Each Station

Fourth: Medicine Ball Core/Abs

5 balls, 8-20 pounds

Ball Between Knee Crunches, 5 Each Ball

Leg Raises Ball Overhead, 10 Each Ball

Lemon Squeezers Ball Overhead, 10 Each Ball

Feet Wide, Ball to each Foot, 4 Each Ball

Ball Overhead, Legs Side to Side, 4 Each Ball

 

Video:

Workout for 10-31-2018

T-Shirt: Skull

Music: Can’t remember!!

This was pretty much a chair workout.

 

Just need your body and a chair!

We did do some abs/core stuff with medicine balls at the end.

First:

  • Wide Chair Squats 25
  • Feet Out Side of Chair Legs 25
  • Feet Inside Chair Legs 25
  • Feet Together 25
  • Chair Bridges Feet Wide 25
  • Left Foot Back, Right Front 25
  • Right Foot Back, Left Foot Front 25
  • Feet Together Middle of Chair 25
  • Leg Raises 25
  • Leg Raises (next ¼ up) 25
  • Leg Raises (and the next ¼ up) 25
  • Leg Raises Feet Floor to Ceiling 25
  • Push Ups, Hands on Chair 25
  • Push Ups, Left Hand Back/Right Front on Chair 25
  • Push Ups, Right Hand Back/Left Front on Chair 25
  • Push Ups, Hands Close Together 25

Second:  

  • Chair Squat/Lunge 25
  • Right Over Left Foot Squats 25
  • Left Over Right Foot Squats 25
  • One Leg Bridges Left Foot Rear of Chair 25
  • One Leg Bridges Right Foot Rear of Chair 25
  • One Leg Bridges Left Foot Middle of Chair 25
  • One Leg Bridges Right Foot Middle of Chair 25
  • Crunches 25
  • Feet to Ceiling Crunches 25
  • Feet on Front of Chair Crunches 25
  • Crunch/Leg Raise Combo 25
  • Push Ups Wide 25
  • Push Ups Medium Hand Width 25
  • Push Ups Staggered Hands, Left Top 25
  • Push Ups Staggered Hands, Right Top 25

Third:

  • Wide Jump Squats 25
  • Outside of Chair Legs Jump Squats 25
  • Inside of Chair Legs Jump Squats 25
  • Feet Together Jump Squats 25
  • Bridges, Up With 2, Down Slow With One 25 Each Side
  • Reverse Crunches Feet Together 25
  • Reverse Crunches Legs Wide 25
  • Chair Lemon Squeezers Feet Together 25
  • Chair Lemon Squeezers Legs Wide 25
  • Feet on Chair Wide Push Ups 25
  • Feet on Chair Medium Width Hands Push Ups 25
  • Feet on Chair Push Ups Staggered Hands, Left Top 25
  • Feet on Chair Push Ups Staggered Hands, Right Top 25

Fourth: Medicine Balls

5 balls, 8-20 pounds

  • Ball to Ceiling Crunches 5 reps each ball
  • Ball Overhead Leg Raises 10 reps each ball
  • Ball to Knees Crunches 5 reps each ball
  • Ball Overhead Lemon Squeezers 10 reps each ball
  • Side Crunches 5 each side with each ball
  • One Hand Ball Overhead Leg Raises 5 reps each hand/ball
  • Seated Ball/Leg Twists 10 reps each ball
  • One Hand Ball to Ceiling Crunches 5 reps each hand/ball
  • Ball to Feet Crunches 10 reps each ball
  • On back, arms outstretched w/ball off floor, leg raises, 10 each ball
  • Wide Legs Up, ball to each foot 3 reps each foot, with each ball
  • Sit Ups, arms outstretched w/ball off floor, Legs wide, 3 reps each ball
  • Sit Ups, Twist w/ball side to side, 3 reps each ball
  • Crunch/Leg Raise combo, ball to feet, 5 reps each ball

 

Video:

Workout for 10-29-2018

T-Shirt: RAMEN

Music: BEATLES

So it’s back to doing a circuit again!!

 

First: 18 Stations, 10 reps each station

  1. BB Curls
  2. EZ Tricep Ext
  3. Wheel

 

  1. DB Curls
  2. DB Tricep Ext
  3. Leg Raises on Ball

 

  1. Push Downs
  2. Tube Curls
  3. AB Circle

 

  1. Squat Curls
  2. Bench Dips
  3. Leg Raises

 

  1. Ring Pull Ups
  2. Push Ups Parallete
  3. Roman Chair

  1. Plate Upright Rows
  2. Band Upright Rows
  3. Sit Ups

Second: Same circuit but 12 reps.

4 at the “bottom”.

4 at the “top”.

4 full.

Third: Same circuit but 10 reps again.

And 10 crunches, 10 leg raises between each station.

Yep, that is a lot of getting on the floor and off!

Fourth: Same circuit but only 4 reps.

Up any speed you want.

But taking 4 seconds letting it down.

 

Video:

Workout for 8-1-2018

T-Shirt: Warning: The Content Beneath This Shirt May Be Disturbing…

Music: Can’t remember. Hell I’m writing this on 12/18/2018!!

 

Balls!! 12 Medicine Balls, 6-20 pounds, placed at 12 chairs.

Kinda like a game of musical chairs but no one gets eliminated!

First Round:

Squats Ball In Front, 10 reps each ball

Squats Ball Overhead, 10 reps each ball

Push Ups, Chest to Ball, 5 reps each ball

Second Round:

Squeeze Box Squats, 10 reps each ball

Squats Ball Overhead in One Hand, 5 reps each ball/each hand

Push Ups, Hands on Ball, 5 reps each ball

Third Round:

Squats/Twist, 10 reps each ball

Squats Toss Ball Overhead, 10 reps each ball

Plyo Push Ups onto Ball, 3 reps each ball

Fourth Round:

Jump Squats Ball On Chest, 3 reps each ball

Jump Squats Ball Overhead, 2 reps each ball

Plyo Push Up, L to R, 2 reps each ball

Fifth Round:

Just some stretching!!

Video:

Workout for 7-30-2018

T-Shirt: Make Improvements Not Excuses

Music: Foo Fighters (I think)

Unfamiliar with Tabatas?

Dr. Izumi Tabata (of The National Institute of Fitness and Sports in Tokyo) developed a protocol to increase both aerobic and anaerobic conditioning. “Tabata” workouts are brief, but extremely intense.

When I say we are doing “Tabatas” I am extrapolating from the research of Dr. Tabata. Meaning we take an exercise and bust your ass for 20 seconds followed by a 10 second break. The process is repeated 8 times. A less than 4 minute process.

 

8 Exercises as described above:

 

  1. Chair Squats
  2. Push Ups
  3. Leg Raises
  4. Chair Bridges
  5. Toe Hops
  6. Lemon Squeezers
  7. Crunches
  8. Chair Burpees

 

And Then:

Stretching with a beverage of choice: Water or Beer

 

 

 

Video:

Workout for 7-25-2018

T-Shirt: EXHALE

Music: Old Stuff

Why “steamy”? Well…it was hot, humid, and didn’t really get any better!

A lot of “conditioning” stuff today doing it in a circuit style.

There were 18 stations. Some were more difficult than others.

Components included: Jumping, quick foot movements, balance, strength, endurance (to a degree).

The most fun was when it was over…

First Circuit:

  • EZ Bar Triceps Ext
  • BB Curls
  • Keg Press/Burpee/Push Up
  • DB Curls
  • DB Press
  • AB Thingy
  • Triceps Ext w/Band
  • Slideboard
  • Low Chair Squat Jump w/Ball
  • Put on Pants
  • Back Ext w/Plates
  • Flip Tire
  • Burpee on Tire/Jump on Tire
  • Ball Toss
  • Agility Ladder
  • Run
  • Hit Tire w/Bat
  • Jump Up/JumpOut

 

Second Circuit:

Same as the first but only 5 – 8 reps at each station.

We added 10 crunches, 10 Leg Raises, and 3 Push-ups between each station.

Third: “Cool down”??

Stretching with beverage of choice: Water or Beer

 

Video: