Posts Tagged ‘stretching’

Image32Workout for 1-19-2015
Music: John Fogerty
T-Shirt: Big In Japan

Time for a boatload of Lunges!
A variety of them.
Well and some inchworms for a “break”.

 

Someone wrote about “increasing the intensity”.Image1
Apparently they haven’t tried one of these.
Course…it does look easy on paper!

The Beginning: Bodyweight Lunges and Inchworms

Long Lunge
Short Lunge
Inchworms w/One Pushup

Next: DB Lunges and InchwormsImage10

Using just one DB. This may create more stability in the core.

Long Lunges
Reverse Long Lunges

Short Lunges
Reverse Short Lunges

Inchworms with DBImage12

Subsequently: One DB Overhead (lighter DB)

With the DB overhead it forces the core to work even harder.

Long Lunges
Reverse Long Lunges

Short LungesImage18
Reverse Short Lunges

Inchworms with DB and Row (heavier DB)

Then: Some more stuff!

One DB Overhead Side Lunge
Goblet Squat Side Lunge
Backward Inchworms with DB (heavier DB)Image22

And Finally:

Goblet Squat Twisting Side Lunges
Goblet Squat Duck Walk Forward
Goblet Squat Duck Walk Backward
Backward Inchworms with DB and Row (heavier DB)

In Conclusion: Optional StretchingImage30

Yep…just some stretching.

 

Video:

 

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Image9Workout for 1-12-2015
Music: Crosby, Stills, and Nash
T-Shirt: Ask Your Doctor If Getting Off Your Ass Is Right For You

A lot of body weight stuff today.

Along with some “movement” stuff.

First: “Tabata Style” ExercisesImage1

In a nutshell: “Tabata Style” is doing max reps in 20 seconds. Then you get a 10 second break. You repeat this 8 times.

Doesn’t seem too bad…on paper!!

Max Reps, 20 sec on, 10 sec off

1. SquatsImage8
2. Bridges
3. Push Ups
4. Leg Raises
5. Lunges
6. Toe Hops

Yep…it was “bad”. But “bad” enough to do again…sometime!

Second: Movement StuffImage16

A bunch of different movement stuff.
You could call it dynamic flexibility, dynamic stretching, or just dynamic!

Full Squat, chair support, rock forward
Medium Lunge position, grab ankle of bent knee, rock forward, chair support
Long Lunge, lean backImage14
Long Lunge, hands to floor, come up, hamstring stretch front leg hand on toe, other hand still on floor
Long Lunge, hands to floor, come up, hamstring stretch front leg hand on toe, other hand still on floor, back down, hands to floor, then rotate opposite hand to ceiling, look at hand

Side Squat, chair support
Sit on Chair, #4, push knee down, then lean forwardImage18

Full Squat and push knee out, chair support
Full Squat and push out both knees with both elbows
Full Squat and, thumbs up/two fists, head to thumb/fist
Knees on floor, groin stretch

Table position hip rotation in/out, on toes, knees to floor
Squat hip rotations, knee to floor for IR (may need a chair or hands on floor)Image19

Full squat, slide left leg back and right arm forward, chest to floor

All 4s, knee to chest, then all the way back
All 4s, knee bent, hip rotations, in/out
All 4s, leg straight, leg rotations in/out

Bridge, heels by butt, hold onto heels, go up onto heelsImage21
Bridge, heels by butt, hold onto heels, up onto toes
Bridge up onto toes, and reach back

Video:

 

Image22Workout for 1-5-2015
Music: Johnny Winter (still listening to his last album)
T-Shirt: Bill’s Beer Removal

After all the body weight squats and stuff it’s back to a regular circuit type of training.
Of course we can’t just do something “regular”.
Well, perhaps just the first go round.
After that there were some twists!

First: Circuit TrainingImage11

Upper body emphasis.

13 Stations
10 Reps Each Station

EZ Bar Curls
Rear DB Laterals
Side DB LateralsImage9
DB Presses
Tube Curls
T-band Pushdowns
Bar Overhead Presses
Plate Upright Rows
Inverted Rows
Sit Ups
Incline Leg Raises
Standing Band Hip ExtensionsImage6
Band Pulldowns

Second: Same Circuit with a variation

13 Stations
Max Reps Each Station in 30 Seconds

EZ Bar Curls
Rear DB Laterals
Side DB LateralsImage5
DB Presses
Tube Curls
T-band Pushdowns
Bar Overhead Presses
Plate Upright Rows
Inverted Rows
Sit Ups
Incline Leg Raises
Standing Band Hip Extensions
Band PulldownsImage8

Third: Same Circuit with another variation

13 Stations
5 Reps, Up regular/Down 5 seconds

EZ Bar Curls
Rear DB Laterals
Side DB LateralsImage1
DB Presses
Tube Curls
T-band Pushdowns
Bar Overhead Presses
Plate Upright Rows
Inverted Rows
Sit Ups
Incline Leg Raises
Standing Band Hip ExtensionsImage14
Band Pulldowns

Fourth: Same Circuit with a different variation

13 Stations
10 Reps, Upper portion only

EZ Bar Curls
Rear DB LateralsImage13
Side DB Laterals
DB Presses
Tube Curls
T-band Pushdowns
Bar Overhead Presses
Plate Upright Rows
Inverted Rows
Sit Ups
Incline Leg Raises
Standing Band Hip ExtensionsImage7
Band Pulldowns

Fifth: Same Circuit…yep…you guessed it…another variation!

13 Stations
10 Reps, Lower portion only

EZ Bar CurlsImage24
Rear DB Laterals
Side DB Laterals
DB Presses
Tube Curls
T-band Pushdowns
Bar Overhead Presses
Plate Upright Rows
Inverted Rows
Sit UpsImage27
Incline Leg Raises
Standing Band Hip Extensions
Band Pulldowns

Sixth: Optional Stretching

Just some stretching at the end.
Cause we wanted to!

Video:

 

Image12Workout for 4/1/2013.

Music: Um…I think it was a classic rock CD or maybe the radio. T-shirt: Ron White.

Some more circuit training.

This time working the entire body.

Yup…the whole thing!Image3

First: Circuit Training

18 Stations

5 Cycles. Reps 12, 12, 10, 5, 6

DB Incline Presses

DB Triceps ExtensionImage4

Lying Triceps Extension

Band Upright Rows

Overhead Presses

DB Side Laterals

TB PushdownsImage10

Inverted rows

TBand Rows

Incline Sit Ups

Incline Leg Raise

Sissy SquatsImage6

Kettlebell Swings

BB Curls

Donkey Heel Raises

DB Curls

DB Squats (deadlifts)Image16

Kettlebell Heel Raises

Second: Optional Stretching

Yep, just some plain old school static stretching…

Video:

Image14Workout for 3/27/2013.

Music: Red Hot Chili Peppers. T-shirt: Helen Back.

Variety of conditioning work today.

Just some stuff to make us sweat…some more!

First: Monster Walks

Variety of Monster Walks!Image2

Gold Theraband around the ankles and then a bunch of different movements across the room. Lit up the thighs, hips, and glutes.

Wide Walking Forward

Squat Positions Sideways

Straight Up SidewaysImage5

Forward Lunge

Backward Lunge

Forward Hops

Second:  Get Up and Down

Without using hands.

That’s right. We’re training for when we get older.Image9

Oh…we’re already old…dammit!

Third: Circuit Training

3 Cycles, 14 Stations

12, 10, 8 Reps

Squats Ball out FrontImage11

Sissy Squats

Small Wheel Rollouts

Butt to Ball Squats

Kettlebell Swings

Tband Triceps PushdownsImage20

Big Wheel Rollouts

Kettlebell Swings (again!)

Ball Overhead Squats

Keg Overhead Squats

Plate Upright RowsImage17

Kettlebell Swings (yet again!)

DB Squats (or Deadlifts)

Back Extensions

Fourth: Optional Stretching

Just some after workout static stretching…no apologies…Image23

Video:

Image9Workout for 3/20/2013.

Music: Radio and some CD Randy made with a bunch of pop stuff. T-shirt: Jimi Hendrix.

A return to circuit training.

This time hitting the lower body a bunch!

First: Leg CircuitImage1

3 cycles, 20,15, 10 Reps

Toe Hops

Chair Squats

Heel Raises

Donkey Heel RaisesImage3

Sissy Squats

Keg Overhead Squats

Walking With DB on Toes

Butt to Ball Squats

Full Squat Heel RaisesImage5

Kettlebell Swings

Keg Leg Curls

Second: Burpees

Burpees are never fun…especially like this!

100 RepsImage6

Full Squat down and back up

Burned up the quads something fierce!!

Third: Med Ball Core/Abs

Still had some time left.

So why not some ab stuff?!Image7

10 Balls, 6 to 23 pounds

One Arm Crunches, 10 Reps Each Ball

One Arm Side Crunch, 10 Reps Each Ball

Ball Behind Head Leg Raises, 10 Reps Each Ball

Video:

Image13Workout for, 1/23/2013.

Music: ZZ Top, Sly and the Family Stone. T-shirt: Alabama vs Notre Dame

Played with theraband the whole workout. Not the puny yellow t-band but the toughest t-band they make: Gold.

Glutes and hips on fire!

First: T-band Straight Knee WalkingImage3

Heck, I guess you could call this a “warm up”.

Walking Forward

Walking Backward

Walking Sideways

Second: T-Band Bent Knee WalkingImage1

Sideways

Forward

Backward

Sideways Deeper Squat Position

Third: T-Band Lunge WalkingImage8

Forward

Backward

Fourth: T-Band Hops

Forward

BackwardImage9

Sideways

Fifth: T-Band Squats

Squats 20

Off set Squats 20

Off set Squats 20Image12

Squats 20

Sixth: T-Band Bridges

Bridges 25

Bridge Reach Backs 25 Each Side

Bridges 25Image14

Seventh: T-Band Crawls

Bear Crawl

Crab Walk Forward

Crab Walk Backward

Eighth: Clamshell VariationsImage15

If you press the bottom leg into the floor you’ll get a lot more muscle action going.

Clamshells 25

Clamshells with side crunch 25

Seated clamshells 1 rep every 15 Seconds for 3 Minutes.

The rep is held with the knees wide. More glute anImage16d ab action if the hands are off the floor.

Clamshells 1 rep every 15 seconds for 2 minutes. Again pressing the bottom leg into the floor will get more action!

Side Hip Ups with leg abduction 10 reps each side

Ninth: Core/Abs

Keep the T-Band on!Image18

Seated Leg Raises 25

Lemon Squeezers 25

Up the Middle Crunches 25

Leg Raises 25

Reverse Crunches 25Image20

Hip Ups 25

Tenth: Optional Stretching

A couple of folks can now move farther than they could just a couple of weeks ago! Age never and excuse!

Video: