Saturday Whole Body Circuit

Workout for 1-11-2020

T-Shirt: FRITZ THE CAT

Music: OLD STUFF

Another “similar but different” workout.

Did a circuit again.

Found a way to get the whole body done.

Took under 45 minutes.

First Circuit: Chest and Thighs

2 Cycles, 10 Reps, No rest

Incline DB Press

Flat Flyes

Parrallett Push Ups

Band Flyes

Keg Leg Curls

Chair DB Squats

Chair Bridging

Leg Extensions

Second Circuit: Back and Shoulders

2 Cycles, 10 Reps, No rest

Supported DB Rows

Bentover Laterals

Unsupported DB Rows

Standing Band Rear Laterals

DB Side Laterals

Tube Front Laterals

Plate Upright Rows

Overhead Presses

Third Circuit: Arms, Abs, and Calves

2 Cycles, 10 Reps, No rest

Incline Leg Raises

Incline Sit Ups w/Med Ball

Heel Raises

Toes Hops

Preacher Curls

DB Triceps Extensions

Tube Curls

Lying DB Extensions

BB Curls

EZ Bar Triceps Extensions

Video:

JUST ANOTHER WEDNESDAY WORKOUT

Workout for 1-8-2020

T-Shirt: A-M-I-G-O-S

Music: OLD STUFF

More circuit training.

I wanted to do some exercises that we don’t do as often.

And we did!

First Circuit: 14 Stations, 10 Reps

BB Upright Rows

Reverse Curls

Incline DB Curls

Incline DB Flyes

DB Rows Unsupported

Tube Triceps Kick Backs

Chest Crusher

Tube Curls

Supine DB Triceps Extensions

Sissy Squat w/Med Ball

Lunges on 2×4 w/Med Ball Overhead

Hula Hoop

Inverted Rows Underhanded

Chair Jump Squats

Second Circuit: Same Stations, 12 Reps

Third Circuit: Same Stations

But 10 reps and add 5 push ups/10 Crunches between each station.

Fourth Circuit: Same Stations

This time 8 reps at each station. Between each one we did 5 push ups, 10 crunches, and 10 leg raises.

Video:

Whole Body Workout!!!

Workout for 12-30-2019

T-Shirt:YETI TO PARTY

Music: GRAND FUNK (RED ALBUM)

The last workout of the year.

Did the whole body in a variety of ways.

Took about 50 minutes of pretty much non-stop movement.

Worth doing again but of course will have to be a bit different because we don’t ever do a workout the same again.

Similar but never the same!

First: Chair Squats w/Med Ball

Essentially squatting and twisting with different sized medicine balls (10-20 LBs) and five different foot placements, 10 reps each.

Foot placements: Wide, In one foot with, outside of chair leg, inside of chair leg, and feet together.

Second: Chair Squats w/Med Ball and…

And now we’re squatting with the ball overhead. Still the same 5 different foot placements.

Plus 10 kettlebell swings and 10 toe hops between each set of squats.

Third: Chair Squats w/Med Ball and…

Squatting with the ball held in front…and the same 5 different foot placements.

Still did the kettlebell swings but did chair bridging instead of the toe hops.

Fourth: Chest and Abs Circuit

10 reps each station, 2 cycles, No rest

Incline DB Press

Flat DB Flyes

Incline leg Raises

Push Ups w/Parallettes

Incline Sit Ups w/Medcine Balls

Band Flyes

Seated Leg Raises w/Med Ball Overhead

Fifth: Back and Abs Circuit

10 reps each station, 2 cycles, No rest

DB Rows

Rear DB Laterals

Incline Leg Raises

Inverse Rows

Incline Sit Ups w/Medicine Ball

Standing Band Pulls

Seated Leg Raises Ball Overhead

Sixth: Shoulders, Biceps, Triceps Circuit

10 reps each station, 2 cycles, No rest

BB Curls

Plate Upright Rows

Overhead Press

Side DB Laterals

DB Triceps Extensions

DB Curls

EZ Bar Triceps Extensions

Video:

60 Different Exercises for a Birthday

Workout for 10-14-2019

T-Shirt: TEAMWORK

Music: Stuff from 1975ish

It’s been awhile since we did a birthday workout.

So someone turns 60 soon so that is the magic number.

60 different exercises in one workout.

Thought this would last longer but we got it done in only 45 minutes.

First: Mega Circuit 20 Stations

Yep 20. But did it twice in a row w/o rest.

So it’s kinda like a 40 station circuit done once.

However you want to look at it.

1. BB Curls
2. EZ Bar Triceps Ext
3. Kettle Bell Swings
4. Flat DB Flyes
5. Incline DB Press
6. Swiss Ball Crunches w/Medicine Ball
7. Rear Tube Laterals
8. Tube Curls
9. Plate Upright Rows
10. Calf Heel Raises
11. Keg Leg Curls
12. Jump Squats w/football
13. Leg Spreaders on Parallettes
14. Push Ups Feet on Chair
15. Back Ext w/plate
16. Incline Sit Ups w/Medicine Ball
17. Incline Leg Raises
18. Inverse Row
19. Preacher Curls
20. DB Triceps Ext

Second: Monster Walks and Rolling

1. Stiff Leg Forward
2. Stiff Leg Backward
3. Stiff Leg Sideways
4. Athletic Position Forward
5. Athletic Position Backward
6. Athletic Position Sideways
7. Jump Up/Jump Out
8. Roll
9. Roll With Push Up
10. Butt Roll

Third: Bunch of Abs, 10 reps each

1. Crunches
2. Sit Ups
3. Leg Raises Lower Portion
4. Leg Raises Mid Portion
5. Leg Raises Upper Portion
6. Leg Raises Full Motion
7. Lemon Squeezers
8. Side Crunches on Side
9. Supine Side Crunches
10. Feet To Ceiling Crunches
11. Elbows to Knees
12. Opposite Elbow to Knee
13. Fingertips to Toes Crunches
14. Supine Hip Ups
15. Seated Leg Sways
16. Seated Leg Raises
17. Side Hip Ups
18. Supine Hand to Opposite Foot
19. Bridges
20. Bridge Reach Backs

Fourth: Chair Stuff, 10 reps each

1. Wide Chair Squat w/lean back
2. Feet Together Chair Squat w/lean back
3. One Leg Squats
4. One Leg Bridges
5. Grab Feet Squat, Lean Back
6. Chest to Chair Push Ups
7. Chair Dips
8. Lift Chair Overhead/Burpee
9. Foot on Chair Lunges

Finally: #60-Grass Drills

Chop Feet, Hit the floor, Jump back up

Video:

Back, Shoulder Emphasis Circuit

Workout for 9-18-2019

T-Shirt: SUPER PT

Music: Some Old Shit

Did another circuit today.

This one has an emphasis on back and shoulder exercises.

We also did a bunch of abs.

And…we got on the floor and off the floor…well you have to when you do the ab stuff that we did.

First: 12 Stations, 10 reps each

Bent Laterals

DB Side Laterals

DB Rows

Band Rear Laterals

Band Side Laterals

Kettlebell Swings

BB Rows

Plate Pushes

Plate Upright Rows

Inverse Rows

Band Side Laterals

Overhead Press

Second: Same Circuit But…

10 Crunches between each station.

Not that much of an ab workout but there is something to be said for getting on and off the floor.

Third: Same Circuit But…

10 Crunches AND 10 Leg raises between each station.

Again not that much of an ab workout but…again…there is something to be said for getting on and off the floor.

Fourth: Same Circuit But…

10 Crunches AND 10 Leg raises AND 10 sit ups between each station.

Now it’s a bit of an ab workout…and…again…there is something to be said for getting on and off the floor.

Video:

Saturday Full Body Workout

Workout for 9-14-2019

T-Shirt: CELINE DION (I’m not kidding!)

Music: Some Old Shit

The initial plan was doing an upper body circuit.

That changed and I figured we would do a full body workout divided up into different body parts.

Seemed to work!

First Circuit: Chest and Back Circuit

3 Exercise for Chest and 3 For Back

3 Cycles, 10 Reps each. No rest.

Incline DB Press

BB Rows

DB Flyes

Bentover Laterals

Parallette Push Ups

Band Pulls

Second Circuit: Shoulders and Abs Circuit

3 Exercise for Shoulders and 3 For Abs

3 Cycles, 10 Reps each. No rest.

BB Overhead Press

Incline Leg Raises

DB Side Laterals

Incline Sit Ups w/Medicine Ball

Plate Upright Rows

Crunches w/Medicine Ball on Swiss Ball

Third Circuit: Legs and Arms Circuit

3 Biceps, 3 Triceps, 4 Thighs, 1 Calves

3 Cycles, 10 Reps on everything but 20 for heel raises

BB Curls

Skull Crushers

Chair Squat Medicine Ball Overhead

DB Curls

DB Triceps Extensions

Standing Heel Raises

Chair Bridges

Preacher Curls

DB Triceps Kickbacks

Chair Squats Medicine Ball Overhead

Keg Leg Curls

Video:

Upper Body Circuit Training

Workout for 6-15-2019

T-Shirt: KARMA

Music: Johnny and Edgar Winter

 

Upper Body…done in under 40 minutes!!

First: Chest Circuit

5 Exercises, 3 Rounds, 10 Reps, No Rest

• DB Incline Press
• DB Flyes
• Pushups on Parallettes
• “Chest Crusher”
• Band Flyes

 

Second: Back Circuit

5 Exercises, 3 Rounds, 10 Reps, No Rest

• “Supported” DB Rows
• Bentover Laterals
• BB Rows
• Inverse Rows
• Band Rear Laterals

 

Third: Shoulder Circuit

5 Exercises, 3 Rounds, 10 Reps, No Rest

• DB Side Laterals
• Upright Rows
• Presses
• Band Front Raises
• Forward Plate Pushes

 

Fourth:  Arm Circuit

6 Exercises, 3 Rounds, 10 Reps, No Rest

• BB Curls
• Band Triceps Extensions
• Plate Curls
• DB Triceps Extensions
• DB Curls
• EZ Bar Triceps Extensions

 

 

Video:

25 Station Circuit

Workout for 5-13-2019

T-Shirt: FALL 7 TIMES, STAND UP EIGHT

Music: QUEEN

Did a big circuit today.

Essentially 2 weight exercises, an ab exercise, then a squat of some type, followed by hopping up and down on the toes.

Feels like we burned a million calories.

But, of course, we did not…

Round 1:
25 Stations, 10 Reps Each

1. BB Curls
2. EZ Triceps Ext
3. Wheel
4. Squats No Ball
5. Toe Hops
6. DB Curls
7. DB Triceps Ext
8. Swiss Ball Crunches
9. Squats No Ball
10. Toe Hops
11. Band Triceps Ext
12. Tube Curls
13. Sit Ups w/Med Ball
14. Squats No Ball
15. Toe Hops
16. Plate Upright Rows
17. Plate Pull Throughs
18. Leg Raises
19. Squats No Ball
20. Toe Hops
21. Plate Curls
22. Plate Triceps Ext
23. Roman Chair w/ball
24. Squats No Ball
25. Toe Hops

Round 2:

Same 25 Stations

10 Reps Each

Twist with Ball on the Squats

Round 3:

Same 25 Stations

10 Reps Each

Ball Overhead on the Squats

Round 4:

Same 25 Stations

10 Reps Each

Ball Waist to Opposite Overhead on Squats

Round 5:

Same 25 Stations

5 Reps Each

Ball Held in Front on Squats

 

Video:

Upper Body in 20 Minutes

Workout for 5-11-2019

T-Shirt: Cinco de Mayo from OLD CHICAGO

Music: GRAND FUNK RAILROAD

Only a few people for this Saturday morning.

So we just did an upper body workout.

Got the whole thing done in about 20 minutes.

No need to hang around longer!!

First: Chest

3 Rounds, 10 reps each, No rest

DB Flyes

DB Incline Presses

Standing Band Flyes

Second: Back

3 Rounds, 10 reps each, No rest

DB Bentover Laterals

Standing Reverse Flyes

DB Rows

Third: Shoulders

3 Rounds, 10 reps each, No rest

DB Side Laterals

Upright Rows

Overhead Presses

Fourth: Arms

3 Rounds, 10 reps each, No rest

DB Curls

DB Extensions

BB Curls

Triceps Band Extensions

 

Video:

28 Station Circuit Training at 90 Degrees

Workout for 4-29-2019

T-Shirt: ARM DAY

Music: GRAND FUNK RAILROAD

The first 90 degree workout of the year!

And it will definitely get hotter!

We did a circuit again today and covered pretty much the whole body (not just arms as the t-shirt says).

And this was a huge circuit!

First: 10 Reps on Everything.

On the Chairs we did body weight squats.

• BB Curls
• Chair
• EZ Triceps Ext
• Chair
• Leg Raises
• Chair
• DB Flyes
• Chair
• Incline DB Presses
• Chair
• Swiss Ball Crunches
• Chair
• Band Triceps Ext
• Chair
• Tube Curls
• Chair
• Sit Ups
• Chair
• Plate Pull Throughs
• Chair
• Plate Upright Rows
• Chair
• Wheel
• Chair
• Squat Curls
• Chair
• Push Ups Feet on Chair
• Chair

Second:

Same stations. 10 reps each

On the chairs we did 10 leg raises and 10 crunches.

Yep…for every chair.

Third:

Same stations again. 10 reps each

On the chairs we did 10 “toe taps”.

Yep…for every chair.

It doesn’t seem like much but it is more

tiresome than doing a bunch of crunches and leg raises!

Fourth:

Same stations again. 10 reps each

On the chairs we did 5 “Chair Burpees”.

And…of course…for every chair.

Essentially you don’t go all the way to the floor.

You put your hands on the chair instead.

You then lift the chair over your head.

Then put it back on the floor.

And jump/hop.

These are not as difficult as a regular burpee

but by this time everything was tough.

 

Video: