MONDAY- 1 JULY, 2019

buy in:

100 calories on either the bike, rower, ski erg

2 min of planks,

WORKOUT: 4 rounds asap

5 burpees

8 trap bar or db deadlifts

11 chair dips can substitute push-ups

14 evil wheels

17 ball slams

20 kb swings

CARDIO: choose either the bike, ski erg, rower.

10 calories hard

10 calories easy

x 10 rounds

FRIDAY, 28 JUNE, 2019

buy in:

100 calories on either the bike, rower, ski erg

1 min of planks,

25 evil wheels

1 min of planks

20 evil wheels

1 min of planks

15 evil wheels

WORKOUT: SCALED ANGIE. (afap) as fast as possible.

choose 4 exercises that you can do with proper form and complete 100 reps of each exercise. for example angie is: 100 pull ups, 100 push ups, 100 ab mat sit ups, 100 air squats. if you cannot do pull ups then substitute ring rows or lat pull downs. push ups one may have to use their knees or do the push up on a bench. you get the idea….scale according to your ability and needs.

cool down:

100 calories on either of the concept 2 ergs….bike, row, or ski.

WEDNESDAY, 26 JUNE, 2019

buy in:

100 calories on either the bike, rower, ski erg

1 min of planks,

25 evil wheels

1 min of planks

20 evil wheels

1 min of planks

15 evil wheels

WORKOUT:

AFAP (as fast as possible) 100 ball slams using a 20-25 lb med ball. keep records of your time.

100 american kb swings in as few sets as possible. record the number of sets and time.

battling ropes: 2 sets x 70 sec each set.

SHOULDER REHAB: 3 sets of 25 reps each of the 4 exercises.

cool down:

100 calories on either bike, ski erg, rower.



MONDAY, 24 JUNE, 2019

buy in:

100 calories on either the bike, rower, ski erg

2 min of planks

25 evil wheels.

workout: super sets.

kb swings or an exercise of your choice x 25 reps

+ 15 reps of each exercise of the shoulder rehab. (see the video on BURGENER STRENGTH INSTAGRAM) repeat x 2 rounds

ball slams or an exercise of your choice x 25 reps

+20 reps of each exercise of the shoulder rehab. (see the video on BURGENER STRENGTH INSTAGRAM) repeat 2 rounds.

other: battling ropes x 60 seconds x 2 rounds

cool down: 100 calories on any of the concept 2 equipment.



FRIDAY: 21 JUNE, 2019....3 RD WORKOUT OF WEEK 1.

buy in:

100 calories on either the bike, rower, ski erg

2 min of planks

25 evil wheels.

WORKOUT:

2500 MTRS ON THE ROWER +15 BALL SLAMS+15 KB SWINGS+15 AIR SQUATS

2000 MTRS ON THE SKI ERG OR??? +20 BALL SLAMS+25 KB SWINGS+20 AIR SQUATS

1500 MTRS ON THE AIR ASSAULT OR BIKE+25 BALL SLAMS+25 KB SWINGS+25 AIR SQUATS.

SHOULDER REHAB: (SEE DAY 2) FOR EXPLANATION.

battling ropes: 1 min on, 1 min off x 2 rounds.

100 abdominal exercises your choice.

WEDNESDAY: DAY 2....JUNE 19, 2019

buy in:

100 calories on either the bike, rower, ski erg

1 min of planks+25 evil wheels.

1 min of planks+20 evil wheels.

1 min of planks+15 evil wheels

remember evil wheels are also know as ab rollers.

WORKOUT:

AMRAP 20 MIN — SCALED CINDY. scale according to ones needs.

5 PULL UPS (one can use ring rows or lat pull downs. the number then is 15)

10 PUSH UPS (one might have to do bench push ups or knee push ups)

15 AIR SQUATS.(one might have to hold on to something while squatting or as some of our geezers do is sit to a bench, raise their feet 1” of the ground then stand)

REHAB WORK: we use bands for these 4 exercises. all geezers use these for their shoulders. we have found it helps our aging shoulders build strength. begin with 1 set of all 25 reps of each exercise which equals 100 total reps.

  1. exercise one: with the band wrapped around a post stand tall with arms extended. squeeze the shoulders then pull back to pecs. 25 reps

  2. exercise two: exercise one +tricep push down. coaching point: squeeze, pull, tricep push down repeat 25 reps.

  3. tricep pumps: with arms straight down to 2” in front of waist, pump arms back to 1” behinds bumper. pump fast.

  4. band curls: standing on a very light band do 25 arm curls.

CARDIO:

10 CALORIES HARD +10 CALORIES EASY FOR 200 CALORIES.

MONDAY: JUNE 17, 2019 WORKOUT 1.

BUY-IN:

100 calories on either the bike, rower, ski erg OR COMBINATION OF ALL 3.

2 min of planks

25 evil wheels. (USING AN AB ROLLER ROLL OUT AS FAR AS POSSIBLE AND RETURN TO STARTING POSITION, USE A MATT OF SOME SORT WHILE KNEELING.

WORKOUT:

10 CALORIES ON THE BIKE, SKI ERG OR ROWER+10 BALL SLAMS+ 10 KB SWINGS X 10 ROUNDS. PERFORM THESE AFAP, BUT WITHIN YOUR MEANS. KEEP TRACK OF THESE WORKOUTS AND TIMES…..IMPROVE ON THEM!!

100 AB REPS OF YOUR CHOICE. IM GOING TO DO 50 MORE EVIL WHEELS + 50 AB MAT SIT-UPS

CARDIO: 200 CALORIES OF YOUR CHOICE. WALKING 1 MILE IS 100 CALORIES. OTHERWISE USE THE CONCEPT 2 SKI ERG, OR ROWER, OR BIKE.

WHAT IS GEEZERS TRAINING?

Below are the geezer training groups: if you are between the ages:

-50-59 you are a geezer in training.

-60-64: you are a geezer.

-65-69: you are a stud geezer.

-70-74: you are a super stud geezer

-75+: you are a day to day geezer.

Geezers train 3 days per week, usually Mon-Wed-Friday. Our workouts are self scaled which simply means you do what you can with the parameters that are defined. we believe in constantly varied, functional movements performed at the intensity in which one can handle. My goal is to post training 3 days per week. The off days you are on your own….this geezer usually walks from 3-5 miles at the beach and uses bands doing various shoulder rehab movements. A typical training day for the geezers would resemble something like this:

Buy in:

-100 calories on either the bike, rower, ski erg

-2 min of planks

-25 evil wheels.

Workout:

-Various workouts will be posted

Cardio:

-Geezer’s choice

Additional info:

After you see the workouts and you need clarification you can contact me directly either by:

-E-mail: mikeburgener@mac.com, or:

-Text: 760-535-1835

If you have a favorite workout that you have completed and you are a geezer as outlined above please share!!! I will take a look at all workouts and see if geezers at Mikes Gym and Burgener Strength can complete. Noteworthy workouts will be posted and the designer will be given credit. Who knows maybe posted workouts could earn a geezer t-shirt!!

Have fun!!! Keep moving!!!