25th of February, 2014 — Workout — Pushups, Dips, Sandbag Squats

Everything is Tabatas

Pushups:

  • 12
  • 12
  • 11
  • 11
  • 9
  • 7
  • 6
  • 6

Sandbag Prisoner Squats:

  • 5
  • 5
  • 5
  • 5
  • 4
  • 4
  • 5
  • 5

Dips:

  • 6
  • 6
  • 6
  • 5
  • 5
  • 4
  • 4
  • 4

 

 

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4th of September, 2013 — Workout — Rows, Pushups, Wide Grip L-Sit Pullups, Dips, Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squats with Calf Raises

My Fellow Convicts,

How’re you crazies doing today? Hoping you kicked some A out there with your workouts today, I know I sure did! Things are going smoothly with my meetup groups, I’m getting more comfortable, and most important I’m helping others become fit! What else could be more rewarding than that huh? I’m going to have to switch things up a bit though, as I’m losing the gains with regards to my own personal goals. I’m all for helping others, but when my personal goals start to slip I need to change things up a bit. I’m considering switching my routines to Tue / Thur / Sat or Sun. This will be twofold, as I’ll be able to devote all of my attention to my ‘students’ and I’ll still be able to progress with my goals. Working out is awesome, but its even more awesome when youve some goals to work towards … dont you think?

Leave me some awesome gains, or accomplishments you guys have achieved today, this week, this month … anything!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows on Rings

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

We did this last set as a Ladder workout … Remember Ladders?!

Set 1: Ladder’s

  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated

___________________________________________________________________________________

Vertical Work: Wide Grip L-Sit Pullups & Dips on Rings

Wide Grip L-Sit Pullups

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 9 Wide Grip L-Sit Pullups

Dips:

Set 1:

  • 9 Dips

Set 2:

  • 6 Dips

Set 3:

  • 5 Dips

__________________________________________________________________________

Legs: Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squat with Calf Raises


Set 1: Bulgarian Split Squats

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2: One-Leg Romaian Deadlifts 

  • 10 One-Leg Romanian Deadlifts ( Left )
  • 10 One-Leg Romanian Deadlifts  ( Right )

Set 3: Bulgarian Split Squats With Calf Raises

  • 10 Alternating Back Lunges ( Left )
  • 10 Calf Raises
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 4: Full Body Squats with Calf Raises

  • 10 Full Body Squats
  • 10 Calf Raises

Set 5: Bulgarian Split Squats

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 6: One-Leg Romanian Deadlifts

  • 10 One-Leg Romanian Deadlifts ( Left )
  • 10 One-Leg Romanian Deadlifts ( Right )

2nd of September, 2013 — Workout — Cardio, Bulgarian Split Squats, Box Jumps, Balance Utilizing MovNat Techniques, Precision Jumping Utilizing MovNat Techniques, Transverse MovNat Techniques, Rows, Front / Back Levers, Calf Raises, Wide Grip L-Sit Pullups, Hand Walks, Dips, Tuck Planche Pushups

My Favorite Convicts!!!

How’re all you crazies doing? I know you’ve missed me, I havent been absent ( well with my log I’ve ). I did have a few days I missed writing things down, but I’ve been busy so its OK! I’m BACK! Oh and to you fellow American’s Happy Labor Day. Woot, a day off of work is never anything to complain about, especially if you use it to grill with the fam and get a solid workout in.

My workout progress has been a bit lacking as I’ve started a meetup group and have been doing group workouts using … you guessed it Calisthenics & MovNat training! I’m going for my certification in a couple weeks and couldnt be happier. Things are progressing in my pursuit of my dream of training others with Calis workouts & focusing on natural movement to accomplish those goals.

ANYWAY … hope you’re all doing well and progressing nicely, would be nice if you’d drop me a line or two with an update as I do care. Even if you’re struggling, leave me some love below, or contact me directly. I’m toying with the idea of some skype or remote training as soon as I’m certified, so keep checking back for updates as I’m sure I’ll be able to give you fine folks who’ve been following me for some time now, some sessions on the house 🙂

STAY STRONG!

-B

Cardio:

We ran .64 miles four times ( Two session of workouts ) for a total of 2.56 Miles … not bad!

______________________________________________________________________________________________

Leg Work: Bulgarian Split Squats & Box Jumps

Set 1: Bulgarian Split Squats

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2: Box Jumps

  • 10 Box Jumps
  • 10 Box Jumps

______________________________________________________________________________________________

Balance Work: MovNat Techniques


Set 1:

  • Walk toe-to-heel Forward
  • Walk toe-to-heel Backwards
  • Three Times, walk toe-to-heel and at the end use the MovNat Pivot Reverse Technique
  • Three times, walk toe-to-heel and at the end use the Movnat Cross Reverse Technique

Set 2:

  • Walk toe-to-heel Forward
  • Walk toe-to-heel Backwards
  • Three Times, walk toe-to-heel and at the end use the MovNat Pivot Reverse Technique
  • Three times, walk toe-to-heel and at the end use the Movnat Cross Reverse Technique

______________________________________________________________________________________________

Precision Jumping:


Set 1:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique

Set 2:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique

______________________________________________________________________________________________

Transversing the Overhead Parallel Bars:


Set 1:

  • Going down one side of the bars and then back the other side using the MovNat Side Swing Traverse
  • Same deal, only using the MovNat Forward Swing Traverse
  • Lastly, using both bars with the Overhead Ladder Technique

Set 2:

  • Going down one side of the bars and then back the other side using the MovNat Side Swing Traverse
  • Same deal, only using the MovNat Forward Swing Traverse
  • Lastly, using both bars with the Overhead Ladder Technique

______________________________________________________________________________________________

 Rows & Advanced Front / Back Tuck Levers:


Set 1:

  • 8s Advanced Tuck Back Lever
  • 10 Rows

Set 2:

  • 10s Advanced Tuck Front Lever
  • 10 Rows

______________________________________________________________________________________________

Calf Raises:

Set 1:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

Set 2:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

______________________________________________________________________________________________

Wide Grip L-Sit Pullups:

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

______________________________________________________________________________________________

Dips & Hand Walking on the Parallel Bars:

Set 1:

  • Hand walk the length of the bar’s
  • 10 Dips

Set 2:

  • Hand walk the length of the bar’s
  • 10 Dips

______________________________________________________________________________________________

Tuck Planche Pushups:

Set 1:

  • 6.5 Tuck Planche Pushups

Set 2:

  • 5.5 Tuck Planche Pushups

23rd of August, 2013 — Workout — Rows, Pushups, Wide Grip L-Sit Pullups, Dips, Sandbag Full Body Squats with Calf Raises

Whats happening my fellow Convicts?

Had four people showing up today that I was ‘training.’ Was at a local school’s playground today. It’s so much fun working outside! I’m not sure how conventional gyms succeed when mother nature is so much more beautiful and nothing beats having fresh clean air and natural sunlight highlighting your workouts!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows using the Swings:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

 Ladder’s

  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 1 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated

___________________________________________________________________________________

Vertical Work: Wide Grip L-Sit Pullups & Dips – Both on Rings

Wide Grip L-Sit Pullups:

Set 1:

  • 10 Negative Pullups

Set 2:

  • 10 Negative Pullups

Set 3:

  • 9 Negative Pullups

Dips:

Set 1:

  • 10 Dips

Set 2:

  • 9 Dips

Set 3:

  • 7 Dips

__________________________________________________________________________

Legs: Sandbag Full Body Squat with Calf Raises

Full Body Squat with Calf Raises at the top

Set 1:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 3: Two second pause at the bottom

  • 10 Full Body Squats
  • 10 Calf Raises

19th of August, 2013 — Workout — Cardio, Bulgarian Split Squats, Box Jumps, Balance Work, Precision Jumping, Side Swing & Forward Swing Traverse, Overhead Ladder’s, Rows, Calf Raises, L-Sit Pullups, Dips, Hand Walk’s, Tuck Planche Pushups

CONVICTS!!!!!!!!!!!!!!!!!!!!!!!

Today’s workout was awesome … well most of them are awesome, but today’s was particularly awesome for me I’d say.

I’ve recently started a meetup.com gruoup for alternative / unconventional training in the town I live in. I’ve had a few of my friends sign up just who’ve been wanting to workout, and it’s been pretty fun to ‘train’ them.  I’ve been able to incorporate some of my MovNat techniques, and I really can’t wait for my class / certification in September! It’s absolutely going to help me by working and incorporating it into my workouts right now. I always learn better when I’m teaching, it makes me really have to know what I’m talking about.

Anyway, it was four of us today and it was an excellent workout. We had Balancing, Jumping, Strength, Cardio, Traversing overhead Parallel Bars. It was intense. I’m glad to’ve had others there I could push and test their limits.  The trail we used was down by the waterfront and it had different Calisthenics stations set at different intervals. We would run down the trail, then turn around and hit up the stations on the way back, a total of three times …. ah, just check out the workout below

STAY STRONG!!

-B

Cardio:

We ran approximately .64 miles x four. For a grand total of …. 2.56 Miles!

______________________________________________________________________________

Legs work:

Set 1:

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2:

  • 20 Box Jumps

Set 3:

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

_____________________________________________________________________________

Balance work:

Set 1:

  • Walk forward / backward on the beams. If you fell off you had to start over
  • Three times up and down the beam, using the MovNat Pivot Reverse Technique
  • Three times up and down the beam, using the MovNat Cross Reverse Technique

Set 2:

  • Walk forward / backward on the beams. If you fell off you had to start over
  • Three times up and down the beam, using the MovNat Pivot Reverse Technique
  • Three times up and down the beam, using the MovNat Cross Reverse Technique

Set 3:

  • Walk forward / backward on the beams. If you fell off you had to start over
  • Three times up and down the beam, using the MovNat Pivot Reverse Technique
  • Three times up and down the beam, using the MovNat Cross Reverse Technique

___________________________________________________________________________

Precision Jumps:

Set 1:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique

Set 2:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique

Set 3:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique

__________________________________________________________________________

Transversing the Overhead Parallel Bars:

Set 1:

  • Going down one side of the bars and then back the other side using the MovNat Side Swing Traverse

Set 2:

  • Same deal, only using the MovNat Forward Swing Traverse

Set 3:

  • Lastly, using both bars with the Overhead Ladder Technique

__________________________________________________________________________________________

Rows:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

________________________________________________________________________________________

Calf Raises:

Set 1:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

Set 2:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

Set 3:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

_____________________________________________________________________

Wide Grip L-Sit Pullups on the Rings:

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 10 Wide Grip L-Sit Pullups

_____________________________________________________________________

Dips & Hand Walking on the Parallel Bars:

Set 1:

  • Hand walk the length of the bar’s
  • 10 Dips

Set 2:

  • Hand walk the length of the bar’s
  • 10 Dips

Set 3:

  • Hand walk the length of the bar’s
  • 10 Dips

________________________________________________________________________________________

Tuck Planche Pushups:

Set 1:

  • 5 Tuck Planche Pushups

Set 2:

  • 4.5 Tuck Planche Pushups

Set 3:

  • 4 Tuck Planche Pushups

12th of August, 2013 — Workout — Rows, Pushups, Negative Pullups, Dips, Alternating Back Lunges & Full Body Squats with Calf Raises

Whats happening my fellow Convicts?

Hope you’re all doing well, and progressing well. I’ve recently started a meetup.com group to help spread the word of Natural Movement & Calisthenics! It’s pretty exciting, and one of the first steps towards my goal of training individuals and progressing their level of fitness.

On that note, I created a routine for one of my buddies who joined me today. Hopefully the first of many, as he’s the drive, just lack’s the motivation and direction sometimes. I decided to do the workout I created for him today just to introduce him to how powerful and amazing Calisthenics can be for your body! Here’s what we did.

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows with Knees Bent:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

We did this last set as a Ladder workout … Remember Ladders?!

Set 1:

  • 10 Pushups

Set 2:

  • 10 Pushups

Set 3: Ladder’s

  • 1 Pushup
  • 2 Pushups
  • 3 Pushups
  • 4 Pushups
  • 5 Pushups
  • 6 Pushups
  • 7 Pushups
  • 8 Pushups
  • 9 Pushups
  • 10 Pushups
  • 11 Pushups
  • 10 Pushups
  • 9 Pushups
  • 8 Pushups
  • 7 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated

___________________________________________________________________________________

Vertical Work: Negative Pullups & Dips 

Negative Pullups:

Set 1:

  • 10 Negative Pullups

Set 2:

  • 10 Negative Pullups

Set 3:

  • 10 Negative Pullups

Dips:

Set 1:

  • 10 Dips

Set 2:

  • 10 Dips

Set 3:

  • 10 Dips

__________________________________________________________________________

Legs: Alternating Back Lunges & Full Body Squat with Calf Raises

Alternating Back Lunges

Set 1:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )

Set 2:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )

Set 3: Two second pause at the bottom

  • 5 Alternating Back Lunges ( Left )
  • 5 Alternating Back Lunges ( Right )

Full Body Squat with Calf Raises at the top

Set 1:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 3: Two second pause at the bottom

  • 5 Full Body Squats
  • 5 Calf Raises

18th of February, 2013 — The start of the 800 Pushups per week

Hey o’ Convicts,

I couldnt leave you guys be for an entire week with no workouts! So I’ve decided to start doing 20 Pushups per hour for the work week! Here’s a link to a Google calendar I created with reminders if anyone’s interested in adding it to their calendar.

To add to your existing gCal: pgli41ejl12hjrm8p6fa1eoq5g@group.calendar.google.com

Webpage version: https://www.google.com/calendar/embed?src=pgli41ejl12hjrm8p6fa1eoq5g%40group.calendar.google.com&ctz=America/New_York

I’m trying to figure out a way to establish this into a charity sort of deal – any suggestions?

STAY STRONG

-B