Posts Tagged ‘squats’

 Workout for 7-11-2018 and 7-16-2018

T-Shirt: “You Can Go Home Now” and “60 Is The New 40”

Music:  Old Stuff

My birthday was on July 5th. I didn’t have a birthday workout because I was in Las Vegas for UFC International Fight Week.

But when I got back I had a plan…

“61” was the theme because that’s the number of this birthday. So I had to make a play off that.

So I thought I’d add a zero at the end. Heck that was only 610 reps of whatever we were going to do…so I added a couple more things.

We ended up doing 610 Chair Squats, Burpees, and Pushups. However this workout ended up like last year…It took 2 days. Partly because of the heat, some because it was hard, and partly because I started adding some stretching the last 10 minutes of the workouts to kinda cool off/drink some water (or beer) before jumping in the car and heading home!

We aren’t judgmental. Some folks did “complete good form” reps and some folks did modified reps. Didn’t really matter. Everyone was going to be doing at the minimum of 610 of each exercise.

And a few people did more!

Not me!!!

Day One started at 102 degrees. Day Two was in the upper 90s.

Day One Instructions:

  1. Get a pen/paper.
  2. Do 12 Chair Squats, 12 Pushups, 12 Burpees.
  3. Write “1”.
  4. Repeat to “50”.
  5. Then do 10 more reps of each exercise.

“Cool down”??

Stretching with beverage of choice: Water or Beer

Day Two Instructions:

  1. Get a pen/paper.
  2. Do 12 Chair Squats, 12 Pushups, 12 Burpees.
  3. Write “1”.
  4. Repeat to “50”.
  5. Then do 10 more reps of each exercise

“Cool down”…Again!!??

Some more stretching with beverage of choice: Water or Beer

Video 1:

 

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Workout for 7-9-2018

T-Shirt: BEER HUNTER

Music: Old Stuff
It’s been hot! Duh? It’s July and we’re in Georgia!
I tell people we have air in the winter and heat in the summer. Pretty much true.

The later part of the workout we had an “indoor snow ball fight”. Yep, part of the workout. May sound easy but it isn’t. It’s tough…but it’s kinda fun.

 

First: Warm Up???

We usually use agility ladders during the winter for a warm up. Then gradually strip away the clothes. I decided to use them today just for the hell of it.

Agility Ladder and Burpees. Each drill done down and back with 3 burpees in between each. 9 Different foot drills, down and back. Total of 6 burpees each drill. Simple math, 54 burpees.

Second: Chair Squats

Lean back when standing and lean back when seated.

  • 20 Wide
  • 20 Not so Wide
  • 20 Feet just outside of chair legs
  • 20 Feet just inside of chair legs
  • 20 Feet together
  • 10 Left foot in front of Right
  • 10 Right foot in front of Left
  • 10 Left foot back Lunge Squat
  • 10 Right foot back Lunge Squat

 

Third: Chair Squats and Poles

Squat, twist, lean back when seated

  • 20 Wide
  • 20 Not so Wide
  • 20 Feet just outside of chair legs
  • 20 Feet just inside of chair legs
  • 20 Feet together

Fourth: Chairs, Poles, Modified Burpees

Squat, twist, lean back when seated

3 Modified or Chair burpees after each set of squats.

  • 10 Wide
  • 10 Not so Wide
  • 10 Feet just outside of chair legs
  • 10 Feet just inside of chair legs
  • 10 Feet together

Fifth: Indoor “Snowball Fight”

A pile of white socks for the snowballs.

On “GO” everyone runs and gets one “ball”. You are only allowed one ball in your hand at a time.

You try and hit other people. You have to jump up to throw the “ball”. If they get hit they get hit they must do 5 push ups before they can get back in the game.

The first round was for 4 minutes. Doesn’t sound like much but it was tiring!

The second round lasted 3 minutes but instead of push up we did 2 burpees with push ups if you got hit.

Sixth: “Cool down”??

Stretching with beverage of choice: Water or Beer.

And it did “cool off” by the end of the hour!

 

Video:

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:

Image16Workout for 5-23-2016

T-Shirt: Awesome Sauce

Music: Mothers Finest

Another day of Circuit Training!

And More!

The “More”: A Boatload of Abs!Image1

Sure…bunch of “gurus”  and even researchers that say you don’t need to do many direct ab stuff…and some say it may even “hurt” you.

I’m thinking part of it is THEY CAN’T DO IT!

I’m doing em cause I want to. Nothing more.Image6

Kinda like I may have a beer over a protein drink after the workout.

Why? Extremely simple…Cause I Want To!

FIRST CIRCUIT:

15 Stations, 10 Reps Each Station

  1. Triceps Extensions EZ BarImage9
  2. BB Curls
  3. DB Flyes
  4. DB Incline Press
  5. Band Triceps Extension Overhead
  6. Tube Curls
  7. Chair Squat Ball Overhead
  8. Chair Squat Ball In FrontImage13
  9. Chair Squats With Ball Slam
  10. Squats, Toes Up, Ball Overhead
  11. Squats, Heels Up, Ball Overhead
  12. Plate Upright Rows
  13. Plate Overhead Press
  14. Plate Pushes
  15. Plate TwistsImage27

SECOND CIRCUIT:

Same Circuit as the first.

But we up the reps to 20 each station.

AND FOR THE FINALE!: 1700 REPS OF AB STUFF!

Crunches 100Image21

Leg Raises 100

Side Leg Raises 100 Each Side

Fingers to Toes Crunches 100

Knees to Elbows 100

Lemon Squeezers 100Image22

Seated Leg Raises 100

Side Hip Raises 100 Each Side

Opposite Knee to Elbow 100

Upper Body Side Raises 100 Each Side

Seated Flutter Kicks 100Image29

Supine Hip Ups, Feet to Ceiling 100

Reach Across Crunches 100 Each Side

 

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:

Image12Workout for 5-11-2016

T-Shirt: Villains

Music: Jimi Hendrix

It’s just Spring but it is already starting to feel like Summer!

Sweat poured but everyone kept on going.

Wonder what August will be like?

First Round:Image1

16 Stations

30 Seconds, Max Reps at Each Station

  1. “Battling Chains”
  2. Swiss Ball Crunches w/Medicine Ball
  3. Keg Bear Hug Carry
  4. Ab Chair w/Medicine BallImage5
  5. Overhead Triceps Band Extensions
  6. Bench Dips
  7. Plate Upright Rows
  8. Bar Overhead Presses
  9. DB Curls
  10. Lying EZ Triceps Extensions
  11. Sit Ups w/Medicine BallImage6
  12. Incline Leg Raises
  13. Ab Chair w/Medicine Ball
  14. Chair Squat Medicine Ball Toss Overhead
  15. Medicine Ball Slams
  16. Push Up on Plates, Low Position

Second Round:

Same 16 exercises as the First Round.Image8

But add 5 Burpees after each station.

Should be enough stuff!

Third Round:

Thought the second round would take us to the end of the workout!Image14

Nope! Still had some time on the clock.

So we did 8 reps of everything.

And: Core/Abs

Crap! Still had some time to kill!

So some medicine ball ab stuff.Image17

13 Medicine Balls, 8-24 pounds.

Seated Leg Raises, Ball Overhead, 10 Reps Each Ball

Seated Twists, Legs Up, 6 Reps Each Ball

Ball To Ceiling Crunches, 5 Reps Each Ball

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: