Saturday Circuit

Workout for 1-4-2020

T-Shirt: MASTIFFS

Music: OLD STUFF

The SECOND workout of the year.

Essentially single body part circuits.

This took a little less than 50 minutes.

First Thing: Chest and Abs Circuit

Three times around. No rest. 10 Reps Each.

• Incline DB Press
• Flat DB Flyes
• Parallette Push Ups
• Incline Sit Ups w/Medicine Ball
• Crusher
• Band Flyes

Second Thing: Back and Abs Circuit

Three times around. No rest. 10 Reps Each.

• DB Rows
• Bent Over Laterals
• BB Rows
• Incline Sit Ups w/Medicine Ball
• Inverted Rows
• Standing Rear Tube Laterals

Third Thing: Shoulders and Abs Circuit

Three times around. No rest. 10 Reps Each.

• DB Side Laterals
• BB Upright Rows
• Tube Front Laterals
• Incline Sit Ups w/Medicine Ball
• Plate Upright Rows
• BB Press

Fourth Thing: Arms and Thighs Circuit

Three times around. No rest. 10 Reps Each.

• DB Curls
• Triceps Extensions w/EZ Bar
• BB Curls
• Bench Dips
• Chair Squat w/Med Ball Overhead
• Chair Bridging
• Chair Squat w/Med Ball in Front
• Tube Curls
• DB Triceps Extensions

Video:

ARMED TO THE MAX!

Workout for 4-27-2015
T-Shirt: World’s Most Okayest Guitar Player
Music: Collective Soul

Doing the circuit training again.
We did a circuit that concentrated on abs a couple of days ago but today we are doing a circuit that is predominantly arms.

No reason except I wanted to do it.
And we did do some exercises that we have never done before.
After all these years it’s interesting how there are always some movements that have escaped us in the past!

First: Arm Circuit

14 Stations, 2 Cycles, 10 then 12 Reps

French Curls
Body Drag BB Curls
DB Triceps Extensions
Hammer Curls
Band Push Downs
Band Curls
Band French Curls
Spider BB Curls
Close Hand Feet Elevated Push Ups
Tube Curls
Push Ups on Swiss Ball
Squat BB Curls
Bench Dips Feet On Swiss Ball
Supine Band Curls

Second: Free Style Circuit

Haven’t done this before but…
We used the same stations but everyone had to do a different exercise at each station with the particular DB, BB, Bench, etc that was available there.

So this is where one could become a bit creative while resting the arms from direct work for a little while.

So 14 Stations…of all kinds of stuff!

Overhead presses
Hopping over the heavy bag
Rows with BB
Rows with EZ curl bars
Some ab stuff

Essentially a “fun” little break!

Third: Arm Circuit Again

14 Stations, 1 Cycles, 10 Reps
Add 5 Burpees between each station!

French Curls
Body Drag BB Curls
DB Triceps Extensions
Hammer Curls
Band Push Downs
Band Curls
Band French Curls
Spider BB Curls
Close Hand Feet Elevated Push Ups
Tube Curls
Push Ups on Swiss Ball
Squat BB Curls
Bench Dips Feet On Swiss Ball
Supine Band Curls

Fourth: Arm Circuit Yet Again

14 Stations, 1 Cycles, 5 Reps
Add 2 Burpees with a Push Up between each station!

French Curls
Body Drag BB Curls
DB Triceps Extensions
Hammer Curls
Band Push Downs
Band Curls
Band French Curls
Spider BB Curls
Close Hand Feet Elevated Push Ups
Tube Curls
Push Ups on Swiss Ball
Squat BB Curls
Bench Dips Feet On Swiss Ball
Supine Band Curls

That’s it!!

Video:

 

Bis, Tris, and Abs

Workout for 2/23/2013.

Music: Radio. T-shirt: I’m Huge In Japan.

Small crowd this rainy, chilly Saturday morning. Oh well, must continue on.

Just a bunch of arm work today.

In a circuit. Sometimes a bicep exercise followed a triceps exercise.

And sometimes they were back to back.

Some folks say the arm muscles are “too small” to work like this.

Some folks say people over 40 shouldn’t do this stuff.

Screw ‘em…they’re wrong!

First: Arm Circuit

13 Stations, 10 Reps Each Station

5 Cycles

1. BB Curls
2. Lying Triceps Extensions
3. DB Kickbacks
4. Tube Curls
5. Seated DB Triceps Extensions
6. DB Curls
7. Squating BB Curls
8. T-band Triceps Extensions
9. Underhanded Inverted Row
10. Standing T-band Curls
11. T-band Pushdowns
12. Plate Curls
13. Reverse Dips

Second:  Abs

50 Reps Each

• Crunches
• Leg Raises
• Side Hip Raises
• Opposite Hand To Foot
• Side Crunches
• Up The Middle Crunch
• Side Lying Side Crunches
• Hands To Toes
• Side Leg Raises

Video:

Dumbbell Ladder Mania!!

40^th workout of the year, 4/13/2011.

Music: The B-52s. T-Shirt: Green Eggs and Ham.

The hamstrings have been screaming since the last workout…at least for me. Probably from how I did the burpees. It seems that everyone got sore but just in different places and different intensities.

One thing everyone got last time: Exhausted!

Since the last workout was all bodyweight I think we’ll do one that’s all weights. Why not?

Time to bring out the dumbbells again. Yep it’s Dumbbell Ladder time again!

We’ve done these on occasion but not to this extent.

We got 13 sets of Dumbbell out…5’s to 65’s.

We did 5 reps on every dumbbell for every exercise.

If someone couldn’t make it up to the 65’s they just stayed at the heaviest they could handle for the remaining sets.

Warm Up? Well not formally but I guess you could call the light dumbbells the warm up sets.

The Exercises:

Push Press – Pick the weights up to the shoulders and push the dumbbells overhead using your entire body.

Squat – Simply squat down and pick up the dumbbells. Then repeat…for 13 sets of 5.

DB Curls – Using the same dumbbells start with the 5’s and go as heavy as you can. This can get tough!

Triceps DB Extension – The biceps are fried so time to hit the other side of the arms: Triceps!

DB Unsupported Row – Bend over and pull the weights off the floor. Try to keep the back straight.

Long Lunge – While holding the dumbbells try to lunge with all 13 sets of dumbbells, 5 reps each leg.

Stiff Legged Deadlift – Try to keep your back and legs straight while bending over and picking up the weights.

This workout hit everything!

Since you don’t rest a lot you also get a bit of a cardio effect.

Video: You’d think this would be short. It could have been. I was playing around with it so it’s much longer than expected.