Bells & Whistles – 04.29.2020 – Choose Your Own Adventure! (Preblast)

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Bells & Whistles – 04.29.2020 – Choose Your Own Adventure! (Preblast)

QIC: Zuckerberg

Date: 04/29/2020

PAX: YOU!!!

Thank you for tuning into this episode of Bells & Whistles – Quarantine Shmorantine.

Ideal things to have on hand for this edition of B&W….

  • A bell of some sort (e.g. kettle bell or dumbbell)
  • A nearby wall
  • A nearby bench, chair, retaining wall, etc.
  • An area to run short sprints
  • Music
  • Tabata timer/app

The basics of this workout will be…

  • Warm-o-Rama – all x 20
  • Dynamic Warm-O-Rama – ’cause you can never be too warm
  • The Thang – all Tabata-esque… 30 secs on, 10 secs off… AMRAP (some with bell, some without bell)
    • Includes some sprinting ‘breaks’; just get back from sprint and start exercising on next full 30 secs
    • After the initial ‘bell’ work, there will be two sets of extra-credit options… BENCH work and WALL work
  • Mary – also Tabata-esque… 30 secs on, 10 secs off… AMRAP

This is an overplanned workout, so if you’re not able to perform an exercise – either because it hurts or because you may not have the ‘tools’ to do it – just skip and move onto the next one or repeat the previous one.  Additionally, this workout offers A LOT of exercise options (as opposed to honing in on a few).  That said, you are welcome to repeat any given exercise if you feel that is an area/muscle group you need to work on.  Part of the purpose of this workout is to reiterate the variety or exercises available to us all… and to JUST KEEP MOVING.  So, again, if you find that you’d rather pick a handful of these exercises and just focus on those in Tabata style (more sets of a given exercise) – go for it!  Call the OMAHA!  Just try to do as much of ‘whatever’ as possible without any breaks.  Can’t stop – won’t stop.

So, without further ado…

WARM-O-RAMA

  • SSH
  • Merkins
  • Hillbillies
  • Peter Parkers
  • Whirly w/ Clap
  • Parker Peter
  • Abe Vigoda
  • Plank Jacks
  • Wide Merkins
  • Mountain Climbers
  • Burpees

DYNAMIC WARM-UP 

(In space long enough for ‘sprints’… 20-40 yds)

  • High Knees (Down)
  • Butt-Kickers (Back)
  • Apollo Creed (Down & Back) (Be sure to face same direction going both D & B)
  • Karaoke (Down & Back) (Again, facing same direction D & B)
  • Broad Jump (Down)
  • Power Skips (Back)
  • Back Pedal (Down)
  • Sprint (Back)

THAT THANG

  • KB Press – Right Arm
  • KB Press – Left Arm
  • KB Goblet Squat
  • KB Upright Rows
  • KB Swings
  • KB Skull Crusher
  • SPRINT:  Sprint Down… 5-10 Star Jumps -and- Sprint Back

 

  • KB Snatch – Right Arm
  • KB Snatch – Left Arm
  • KB Lunge – Right Leg
  • KB Lunge – Left Leg
  • KB Curl – Right Arm
  • KB Curl – Left Arm
  • SPRINT:  Back Pedal Down… 5-10 Squat-Jumps… Broad Jump Back

 

  • KB One-Leg Deadlift – Right Leg
  • KB One-Leg Deadlift – Left Leg
  • KB Bent-Over Row – Right Arm
  • KB Bent-Over Row – Left Arm
  • KB Deadlift (Regular)
  • KB Curls (Two-Hand)
  • SPRINT:  Lunge Walk Down… 15 merkins… Sprint Back

 

  • KB Standing Gut-Buster (Teapot) – Right Side
  • KB Standing Gut-Buster (Teapot) – Left Side
  • KB Two-Arm Front Raises (can pro back against wall)
  • KB Bench Press (Two Hand) (need bench)
  • KB Bench Flys – Right Arm (need bench)
  • KB Bench Flys – Left Arm (need bench)
  • SPRINT:  Bear Crawl Down… 20 mountain climbers… Sprint Back

BENCH WORK

(either stick w/ 30 secs on, 10 secs off – or try to do 15 reps of each)

  • Derkins
  • Right Leg Presses – Right leg stays on ‘bench’ whole time, and push self up
  • Left Leg Presses – Left leg stays on ‘bench’ the whole time, and push self up
  • Dips
  • Box Jumps
  • Irkins

WALL- WORK

(no bells needed… still 30 secs on, 10 secs off)

  • Donkey Kicks (w/ Jump)
  • People’s Chair w/ Jack Reachers
  • Rebound Drill (stay on balls of feet… don’t let heels touch ground)
  • Mike Tysons
  • BTTW  (til exhaustion)

MARY

(Pick your poisons)

  • LBCs
  • Mutton Crunch Right
  • Mutton Crunch Left
  • Low Flutter
  • LBTT (Toe Touches) – Similar to LBC but feet/legs elevated higher toward sky… try to touch toes
  • Outside Knee Touches
  • Nolan Ryans (R then L)
  • Cumberland County Viaducts (R then L)
  • Alabama A$$ Kickers (Peeing Dog) – Right Leg
  • Alabama A$$ Kickers (Peeing Dog) – Left Leg
  • Bird Dog – Start on all fours; Lift left arm and right leg straight out (up/down pulse)
  • Bird Dog – Start on all fours; Lift left arm and right leg straight out (up/down pulse)
  • Plank Salutes or any other Plank-o-Rama… until exhaustion

FIN!