Posts Tagged ‘stretching’

 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:

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:

 

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: