SEVENTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-18-2020

T-Shirt: HULK’S GYM

Music: NONE TODAY

And heres another “social distancing” Saturday morning workout!

These workouts are essentially non-stop and this one took under 30 minutes.

Every workout we do is different. Just because I want them that way. Sometimes a lot different, sometimes “similar but different”.

First Thing: Body Weight Circuit 1

• Wide Squat, Place foot on chair 10 reps each side
• Feet on Chair Push Ups 10 reps
• Short Lunges, Heel to Toe 10 reps each side
• Walkout Push Ups 10 reps
• Feet to Ceiling Crunches 20 reps
• Bent Knee Over Chair Back 10 reps each side
• Toe Hops 20 reps

Second Thing: “Tabata” Style Long Lunge

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

This will burn!

Third Thing: “Tabata” Style Leg Raises

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

Fourth Thing: Body Weight Circuit 2

• Full Squat then foot on chair 10 reps each side
• Chair Push Ups, Chest to Seat 10 reps
• Short Lunge, 2-3” off floor 10 reps each side
• Reverse Walkout Push Ups 10 reps
• Wide Leg, Feet to Ceiling, Hand to Opposite Foot 10 each side
• Straight Leg Over Chair Back 10 each side
• 1 Leg Toe Hops 20 each side

Fifth Thing: “Tabata” Style Crunches

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

Video:

SIXTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-14-2020

T-Shirt: KEEP ON TRUCKIN

Music: NONE TODAY

Did another “social distancing” workout because of COVID 19!

This workout was non-stop and took under 30 minutes.

Every workout we do is different. Sometimes a lot different, sometimes “similar but different”.

First Thing: Body Weight Circuit 1

• Jump Squats 20 reps
• Walkout Push Ups/Lean Back 10 reps
• Long Lunge 10 reps each side
• Leg Raises 20 reps
• 1 Leg Squat 5 each side
• Jumping Jacks 20 reps
• 1 Leg Stand 5 count each side

Second Thing: “Tabata” Style Chair Squats

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

This will burn your behind!

Third Thing: Body Weight Circuit 2

• Jump Squat/Spin 20 reps
• Walkout Push Up/Rotate/Hand to Ceiling 5 each side
• Long Deep Lunge 2-3” off floor 10 each side
• Lemon Squeezers 20 reps
• 1 Leg Squats 10 each side
• Jumping Jacks 20 reps
• 1 Leg Stand 10 count each side

Fourth Thing: “Tabata” Style Push Ups

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

If you can’t complete a regular push up then do them on the knees…

Fifth Thing: Body Weight Circuit 3

• Jump Squat-High Knee 5 each side
  
• Reverse Walkout Push Up 10 reps
• Short Lunge, Knee to Heel 5 each side
• Legs Sways 20 reps
• 1 Leg Squat Jump 5 each side
• Jumping Jacks 20 reps
• 1 Leg Stand 15 count each side

Video:

“Tabata” Style Workout

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:

JONESERCISE 4 13 15 20 2015: Tabata Extrapolations and Nothing Else!

Workouts for: 4/13,15,18/2015

Got lazy.
Oh, we still exercised but neglected the blog. Hopefully Floyd is OK…
Did some great and different (of course) types of work outs that some folks will hate…some folks will like…and some won’t care. Suits me!

So the three workouts for this post are all based on a Tabata theme.
Essentially extrapolated from Dr. Izumi Tabata of The National Institute of Fitness and Sports in Tokyo. He developed a protocol to increase both aerobic and anaerobic conditioning. “Tabata” workouts are brief, but extremely intense.

When I say we are doing “Tabatas” Meaning we take an exercise and bust your ass for 20 seconds followed by a 10 second break. The process is repeated 8 times. So a less than 4 minute process.

Oh…it is tough…

And you can do this at home!

 

4/13/2015
T-Shirt: Teamwork
Music: AC/DC

Squats
Bridging On Chair
Toe Hops
Crunches
Seated Leg Raises
Prone Flutter Kicks
Prone Arm Flutters
Push Ups
Chair Mountain Climbers
Rear Chair Foot Climbs

4/15/2015
T-Shirt: 21st Brewing
Music: Yngwie Malmsteen

Kick Over Chair Out to In
Kick Over Chair In to Out
Seated Lemon Squeezers
Push Up Position Walks Side to Side
Supine Leg Raises
Bridge Reach Backs
Lunge Hops
Push Up Variety (Regular, Close, Offset Hands, Cobras)
Side Leg Raises
Prone Cross Flutters
Prone Shoulder Extension

4/20/2015
T-Shirt: Mellow Mushroom
Music: White Stripes

Jump Squats
Double Chair Mountain Climbers
Chair Push Ups
Chair Flutter Kicks
Chair Lunges (Foot On Chair)
Chair Lunge Jumps
Chair Burpees (Lift Chair Overhead)
Seated Elbows to Knees
Chair Toe Taps
Knees to Opposite Elbow

And that is enough for now!

Video:

Tabata Thigh Circuit

Workout for 4/30/2014

Music: 1970s CD per Randy again.

T-shirt: AC/DC.

Circuit Training again today. But with an extreme twist. We did the “Tabata” style at each station.

Unfamiliar with Tabatas? Izumi Tabata is a researcher in Japan. 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 rear for 20 seconds followed by a 10 second break. The process is repeated 8 times. A less than 4 minute process.

We’ve done some whole “Tabata” workouts before…but only bodyweight exercises. And never for just one body part. Today meaning thighs. Course some lower back, ab/core, upper back and shoulders also kicked in a bit, depending upon which exercise station you happened to be on.

I’m sure there are/will be some internet guru/troll types that won’t like this workout. Well…life is simple…and they don’t have to do it.
First and Only: Thigh Circuit

10 Stations
1 Full Circuit
Max Reps for 20 Sec
Break for 10 Sec
Repeat 8 times at each station

Chair Squats
Chair Jump Squats
Bridging Feet on Bench
Slideboard Leg Curls
Keg Leg Curls
Wall Sit
Squats Ball Overhead
Small Keg Leg Curls
Squats Ball Out Front
Sissy Squats

This was devastating.
We’ll do it again…
Or something like it!

Video:

Circuit Training and More Tabata!

Workout for 12/16/2013

Music: 60s Rock.

T-Shirt: Iron Man.

Decided to do some more circuit training.

It was actually the same circuit as a few days ago.

Of course to make it different we threw in the “Tabata” style stuff.

But not the full 4 minute time period.

Nope we did 2 minute versions.

That way we could get more of the circuit in there.

First: Circuit Training Only

10 Stations, 10 Reps

• Kettle Bell Swings
• BB Curls
• Plate Upright Rows
• Weighted Sit Ups
• Incline Leg Raises
• Dumbbell Curls
• Incline Dumbbell Presses
• Theraband Triceps Pushdowns
• Inverse Rows
• Sissy Squats

Second: Circuit Training and “Half Tabata” Squats

10 Stations, 10 Reps

In between each station were Squats…

“Tabata Style”…

20 Sec Max Reps/10 Sec Break

For 2 minutes.

• Kettle Bell Swings
• BB Curls
• Plate Upright Rows
• Weighted Sit Ups
• Incline Leg Raises
• Dumbbell Curls
• Incline Dumbbell Presses
• Theraband Triceps Pushdowns
• Inverse Rows
• Sissy Squats

Third: Circuit Training and “Half Tabata” Push Ups

10 Stations, 10 Reps

In between each station were Push Ups…

“Tabata Style”…

20 Sec Max Reps/10 Sec Break

For 2 minutes.

• Kettle Bell Swings
• BB Curls
• Plate Upright Rows
• Weighted Sit Ups
• Incline Leg Raises
• Dumbbell Curls
• Incline Dumbbell Presses
• Theraband Triceps Pushdowns
• Inverse Rows
• Sissy Squats

Video:

Circuit Training and Tabata!

Workout for 12/9/2013

 Music: Stars on 45.

 T-shirt: Buddah Records.

 A return to circuit training.

The first circuit was easy.

The second…

Well that’s another story!

First: Circuit Training

12 Station Exercise Circuit

10 Reps Each Station

• KB Swings
• Keg Hamstring Pullins
• Keg Push Up/Press/Burpee
• BB Curls
• Triceps Band Pushdowns
• Plate Upright Rows
• Big Wheel Rollouts
• Ball Overhead Squats
• Sissy Squats
• Weighted Sit Ups
• Incline Leg Raises
• Inverted Rows

Second: Circuit Training With “Tabatas”

12 Station Exercise Circuit

10 Reps Each Station

The twist on this was to add a “Tabata” style run against the wall.

That means leaning on the wall while running for 20 sec on, 10 Sec off.

4 times after each exercise station.

• KB Swings
• Keg Hamstring Pullins
• Keg Push Up/Press/Burpee
• BB Curls
• Triceps Band Pushdowns
• Plate Upright Rows
• Big Wheel Rollouts
• Ball Overhead Squats
• Sissy Squats
• Weighted Sit Ups
• Incline Leg Raises
• Inverted Rows

Video:

Thighs. With a side of Thighs

Workout for 2/13/2013.

Music: Radio. T-shirt: ESPN.

Boatload o squats today! Let’s see how the legs hold up today after the beating the last time!

Did some circuit training first then finished off with a lot of body weight movements. All to hit the legs.

First: Squat Circuit

13 Stations

5 Cycles

10, 8, 6, 4, 2

1. Keg Overhead Squat
2. Ball in Front Squat
3. Ball Overhead Squat
4. Chair Jump Squats
5. Chair Squats
6. Butt to Ball Squats
7. Sissy Squats
8. Ball Between Knees Squats
9. Wide Squats
10. Goblet Squats x 3
11. Toes Up On Plates Squats

Second:  Body Weight Thigh Burner

26 Movements, 10 Reps

1. Wide Squats
2. Regular Stance Squats
3. Feet Together Squats
4. Squat, Twist, Touch Floor
5. Prisoner Squats
6. Prisoner Squats, Knee to Elbow
7. Prisoner Squats, Knee to Opposite Elbow
8. Short Lunge
9. Squat, Jump, Land Hands to Floor
10. Cross Over Front Lunge
11. Cross Over Rear Lunge
12. Cross Over Rear Lunge Back Leg Raise
13. Cross Over Rear Lunge, Touch Floor, Back Leg Raise
14. Side Lunge
15. Side Lunge Slide L/R
16. Rockbottom Squats
17. Full Squat Rock on Toes
18. Bottom ¼ Squats
19. Knuckle Drag Squats
20. Long Lunge to High Kick
21. Long Lunge Rear Leg Kick
22. Lunge Jumps
23. Full Squat Rear Leg Kick
24. Top ¼ Squats
25. Regular Parallel Squats
26. Full Squats

Third: Tabata Style Squats

Unfamiliar with Tabatas?

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

Fourth: Optional Stretching

Yep…static stretching… and again…no apologies…

Video:

Hamstring, Glutes and Core!!

39^th workout of the year, 5/9/2012.

Music: Hits from 1967. T-Shirt: 21^st Amendment Brewery.

Still running behind in my exercise blogging. But I do have all the videos.

So the workouts will continue to be documented.

Whether you (or me) like it or not!!

First: Agility Ladders

Just trying to do something a little different…get the blood flowing.

Course it is fairly warm for spring.

Just part of living down south.

Second: Inchworms With Push Ups and Crabwalks

Just what it says.

Haven’t done these in a long while.

Been busy with some other stuff.

Makes this harder when we return to it.

Try it at home…or heck do it at the gym…what the heck!

Third: Core/Abs

• Hands to Wall Sit Ups 25
• Leg Raises to Wall 25
• Hands to Wall Sit Ups 20
• Leg Raises to Wall 20

Fourth: Ham/Glute Circuit Training

12 Exercises, 2 Cycles

30 Sec Each Station for Max Reps

Yeah…the video says 11 exercises…but there were 12.

Don’t want to short change ourselves now…do we?

Ball Hamstring Curls

Slideboard Hamstring Curls

Keg Hamstring Curls

Furniture Slider Hamstring Curls

Single Leg Furniture Slider Hamstring Curls

Foam Roller Hamstring Curls

Bridge Holds on Chair

Unilateral Bridge Holds

Barbell Hip Thrusts

Kettlebell Swings

Bridges on Bench

Wall Sits

Fifth: Now pushups with the “Hashey Protocol”!

“Rest” position is at the top!

• Minute 1 – 1 every 5 seconds
• Minute 2 – 1 every 10 seconds
• Minute 3 – 1 every 15 seconds
• Minute 4 – 1 every 20 seconds
• Minute 5 – 1 every 15 seconds
• Minute 6 – 1 every 10 seconds
• Minute 7 – 1 every 5 seconds

Sixth: Tabata Style Squats

Maximum amount of reps for 20 Seconds.

Then you get a 10 Second break.

Only to repeat the process 8 times total.

This will take less than 8 minutes.

But it will feel like a lot more than that!!!

Video: 

Tabata Conditioning and More!

37^th workout of the year, 4/25/2012.

Music: The Radio…not it isn’t a band…at least one that I know of. Nope just the plain old FM radio.

T-shirt: Ohio State University.

All body weight workout today.

No fancy or unfancy equipment needed!

First: Agility Ladder Drills

Yeah…did them again.

Can you believe that?

How lame am I that I used the ladders 2 – 3 times in a row?

So to add some variety I threw in the upper body.

Second: Tabata Stuff

Ok…so what is “Tabata”?

Well I guess I’ll quote from this blog!

“As I said before…this is not a new Tequila. Izumi Tabata is a researcher in Japan. You can connect with him on Facebook (but it probably really isn’t him).

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 rear for 20 seconds followed by a 10 second break. The process is repeated 8 times. A less than 4 minute process. Painful but it pays off!”

The exercises?

Squats

Push Ups

Twas a very tough 8 minutes!!

Third: Burpee and Push Up Conditioning

• 15 Burpees/15 Push Ups
• 14 Burpees/14 Push Ups
• 13 Burpees/13 Push Ups
• 12 Burpees/12 Push Ups
• 11 Burpees/11 Push Ups
• 10 Burpees/10 Push Ups

Fourth: More Tabata Stuff

Well now you know what it is and how to do it!

• Lunges
• Crunches
• Side Hip Ups
• Wall Run

Video: