This workout is based on the pit workout.

After a quick warm up. 5 minutes shadow boxing, on the 30 seconds, 5 burpees, on the minute, 5 squats.

1 minute water break, then its into “blackjack” 20 press-ups, 1 squat thrust, then 19 press-ups then 2 squat thrusts and so down to 1 press-up and 20 squat thrusts, everything adds up to 21 “blackjack”

1 minute water break, then 50 straight punches left and right.
3 minutes jump rope.

1 minute water break, then 50 medicine ball sit ups, 50 medicine ball leg raises, 50 bicycles, 50 rustys, 50 medicine ball twists.

This was my workout for Mon 15th June.

Originally posted 2009-06-15 19:42:19.

An eclectic mix of dumbbell and bodyweight exercises. Utilizing both upper body and lower body exercises at the same time. This evenings workout 9th June.

After a quick warm up:
Squats with dumbbell shoulder presses 20 reps.
Astride Jumps with dumbbell shoulder presses 20 reps.
Side squats with dumbbell lateral raises 20 reps.
Dumbbell shadow boxing, upper cuts, crosses, straight punches, 12 of each x 2 sets.
Calf raises 12 holding the dumbbells.
Calf raises 12 with the toes turned out and front and side lateral raises.
30 squat thrusts.
30 seconds mountain climbers.
30 press-ups.
20 press-ups with alternating leg lifts.
30 seconds plank.
10 bodyweight squats.
20 quantum jumps.
10 bodyweight squats.
20 quantum jumps.
16 sumo lunges on each leg.
16 lunges.
16 sumo lunges with a kick on each leg.
20 quantum jumps.
Plie squats with lateral raises 20 reps.
Dumbbell shoulder presses 20 reps.
Dumbbell arnold presses 16 reps.
Chest press with a lunge on the right leg 20 reps.
Flys with a lunge on the right leg 20 reps.
Bicep curls 20 reps.
Tricep kick backs.
Jumping jacks with front and side lateral raises 32 reps.
Chest press with a squat 16 reps.
Flys with a squat 16 reps.
Dips 15 reps.
leg circles 20 reps.
Dips 15 reps.
leg circles 20 reps.
Press-ups 3 sets of 30, wide, shoulder width, wide.
Press-ups 1 set of 20 narrow, palms side by side.
30 seconds plank.
75 Crunches.

Minimum rest between exercises of just a few seconds.

Originally posted 2009-06-09 20:02:03.

Not, I was going to make this evenings workout an HIIT workout but unfortunately I’d forgotten to charge a battery for the gymboss timer. I’d wanted to make this evenings workout bodyweight only as I’d done a kettlebell workout yesterday, since I’d also no battery for the mp3 player (I could have put a DVD on but wanted to workout outdoors), I was left with the deck of cards. This evenings workout was a deck of cards workout. I worked through the deck twice.

First deck was:

Spades = crunches
Diamonds = Jumping Jacks
Hearts = push-ups
Clubs = squat thrusts

Second deck was:

Spades = rustys
Diamonds = quantum jumps
Hearts = push-ups
Clubs = squat thrusts

Repetitions
ace = 11 reps
2 = 2 reps
3 = 3 reps and so on
Jack = 11 reps
Queen = 12 reps
King = 13 reps
Joker = 25 of the previous exercise.

Originally posted 2009-06-13 19:07:31.

This evenings workout was an eclectic mix of bodyweight and dumbbell exercises, including but not limited to, shoulder presses, chest presses, squats, curls, isometrics, squats, squat thrusts, lunges, jumping jacks, curls, different types of push-ups, crunches … including warm up and cool down total workout lasted 45 minutes. Reps are between 16 and 30 depending on the exercise. No rest between exercises. Dumbbells weigh 6kg each.

Originally posted 2009-05-12 19:51:22.

This bodyweight only workout was my workout for 02/04/2011.

200 Punches
100 Squat With a Kick
150 Push-Ups
150 Squats
100 Sit-ups
80 Squat Thrusts
60 Elephants

If you’re pressed for time and can’t get to the gym, bodyweight exercises are just what you need.

These exercises aren’t a substitute for a ‘real’ workout they are a ‘real’ workout. If you put in the effort these exercises can completely change your body all on their own. And fast.

Once you start learning about all the different body weight exercises you can do, you’ll see there are endless ways to put bodyweight exercises into routines..

Some great bodyweight exercises you can use include:

Bodyweight squats.
Pushups.
Lunges (forward, reverse, walking, jumping in place).
Mountain climbers.
Jumping Jacks.
Leg raises.
Squat thrusts.
Burpee.

Many bodyweight exercises have a lot of variations. Take the pushup, for example – regular, hands close together, one handed, spiderman pushups, feet elevated pushups, etc. There are hundreds of bodyweight exercises available.

Using your bodyweight alone, you can get your heart rate up, your blood pumping, and get yourself breathing heavily a lot quicker than you’d think.

You can combine the exercises in any way you see fit and adjust the number of reps based on your current ability.

Sample bodyweight workout. Start anywhere and work through:
20 Bodyweight Squats.
20 Pushups.
Plank hold of 30 seconds.
20 Mountain Climbers.
20 Burpees.
20 Jumping Jacks.
20 Sit-ups.
20 Squat Thrusts.
20 Lunges (ten per leg).
Repeat 3 to 4 times.

If you just want a quick and “easy” leg workout try seeing how many bodyweight squats you can do before the burn in your legs forces you to stop.

This was my workout for January 18th 2011.

This evenings workout was a kettlebell workout using a 20kg kettlebell and my own bodyweight:

After warming up I performed: Ten rounds of squat thrusts for 30 reps and then one arm kettlebell swings 15 reps each arm. A round is one set of squat thrusts and one arm kettlebell swings done back to back with as little rest as possible between rounds, just enough to shake out your body and grab a quick drink of water. The squat thrust is a bodyweight exercise in which you squat down, get into the top position of a pushup, and then get back to up the standing position.

For this evenings workout I ran to the local football pitch and worked through a couple of decks of cards.

Suits
* Spades = Sit ups
* Hearts = Push ups
* Diamonds = Hindu Squats
* Clubs = Squat Thrusts

Repetitions
* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.

Completed twice.

The deck of cards workout is one of my staples, they’re cheap, natural, you can do them anywhere and most of all, they’re effective. A no nonsense workout that works!

For this evenings workout I ran up to the football pitch and worked through a deck of cards and after a quick drink, shuffled the cards and worked through the deck again. The exercises were:

Suits
* Hearts : Diamond press-up
* Diamonds : Tuck jumps
* Spades : Squat thrusts
* Clubs : Leg raises

Repetitions
* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.

Using a deck of cards to workout is one of my favorite fitness tips as the workouts don’t require any equipment, can be done anywhere, are portable and are as challenging as any workouts that you could ever try. For people who are just starting with strength training a bodyweight workout using a deck of cards is often more than enough to begin with and it gives you a good foundation of strength you can build on later.

Give the deck of cards a whirl, you won’t be disappointed.

Todays workout was a deck of cards workout.

Suits
* Spades = Bicycle Crunchies
* Hearts = Push-ups
* Diamonds =Star Jumps
* Clubs = Squat Thrusts

Repetitions
* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.

I worked through the deck of cards twice for a total of 908 exercises, I know I keep banging on about it but make no mistake about it, there really are few routines that are as challenging as a deck of cards workout. Don’t rest between exercises and only have a very short rest between decks.