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View Play Lists: All Canned Workouts Step Up!Freakout Fridays

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#43 – CW: Freakout Friday 3rd July 2020 -
Talk: Range of Motion
1, Clapping Squatted Alternating Toe Touches (Mouthful!!)
2, Curtsey Squat Knee Raise
3, Opposed Force Row
4, Dumbbell Space Invaders
5, Bridged Hell Walkouts
6, NFL
7, Reach Overs
C1, Prone Leg Lifts x 12
C2, Prone Lateral Left Lifts x12ea
C3, Prone Alternating Reverse Leg Lifts x12ea
#42 – CW: Step Up! 1st July 2020 -
Talk: Why & What do you train for?
Step Aerobics: 7 x 40/20 Seconds
1, Ab Crunch
2, Reverse Crunch
3, Circular Good Morning
4, Single Leg Straight Leg Deadlift (SLD/RDL)
5, Jack Knife
6, Russian Twist
7, Rainbow
8, Quadruped Knee Tuck
9, Plank Knee Downs
10, Plank Shoulder Taps
#41 Canned Workouts 29th June 2020 Last of the Month! -
Talk: Water & You
1, Superman Take Off
2, Calf Raises
3, Squats
4, Front & Lateral Raises
5, Dumbbell Punches
6, Bent Over Reverse Flies
7, Axis 3
C1, Bicycle Crunches x20
C2, Penguin Crunch x20
C3, Reverse Penguin Crunch x20
#40 – CW: Freakout Friday 26th June 2020 -
Talk: 1RM & MHR
1, Squat Knee Raises
2, Line Jumps
3, Punch Out Round Over
4, Mountain Lion/ Climber
5, Staying Alive
6, Prince Charming
7, Dumbbell Punch Call Outs
8, Chicken Wings
9, Thriller
10, Sumo Stamp
#39 – CW: Step Up! 24th June 2020 -
Talk: Fasting
Step Aerobics
1, Cross to Lateral Lunge
2, Frog Jump
3, Curtsey Squat
4, Raised Front Bicep Curls
5, Skier
6, Lateral Y Raise
7, Good Morning
C1, Oblique Jacks x20
C2, Standing Twists x20
C3, Wide Alternation Cross Toe Touches x20
#38 – Canned Workouts 22nd June 2020 -
Talk: Satiation of Macros
1, Squat Schuhplatter
2, Reverse Lunge Toe Touches
3, Circular Squats
4, Chair Press Up
5, Bent over Front Raise
6, Triceps Bench Dips
7, Reach Overs
C1, Plank x40/x60seconds
C2, Scissor Twist x20/x20
C3, Side Plank x30sec each side
#37 CW: Step Up! 19th June 2020 -
Step Aerobics
1, Get Down, Press UP!
2, Dumbbell Space Invaders
3, Split Stance Toe-Knee Taps
4, Single Arm Swim
5, Single-Leg Lateral Raise
6, Triceps Overhead Extensions
7, Thumbs Up Bent Over Reverse Flies
Step Aerobics
C1, Plank x40sec
C2, Side Plank Pulses x15each
C3, Back Raises x20
#36 – Canned Workouts: 15th June 2020 -
Talk: Calories and the Body
1, Dumbbell Thrusters
2, Lateral Shuffle Taps
3, Dumbbell Callouts
4, Jump Rope
5, Front to Side Raises
6, Mountain Climbers
7, Floor Flies
C1, Plank Jacks x30
C2, Sit Outs x16
C3, Spider Kicks x30
#35 – CW: Freakout Friday 12th June 2020 -
Talk: Carbohydrates and Water
1, Hop Squats
2, Shoop Back
3, Sunshine Squats
4, The Boogie
5, Alternating Shoulder Press
6, Flight
7, Hand Turn Overs
8, Twisting Naked Speed Uppercuts
9, Splitstep Circular Boogie
10, Caterpillar/ Elevated Step Back Plank
#34 – CW: Step Up! 10th June 2020 -
Step Aerobics: 7 x 40/20 Seconds
1, Triple Squats
2, Front & Reverse Lunge
3, High Knees
4, ‘L’ Raises
5, Triceps Kickback
6, Press and Swim
7, Reach Overs
C1, Cross Ab Crunch x20
C2, Spider Kicks x20
C3, Glute Bridge x30
#33 – CW: The Back Edition – 8th June 2020 -
1, Shrugs
2, Opposed Force Row
3, Bent Over Reverse Fly
4, Russian Twist/ Standing Twist
5, Bridged Rotations/ Standing Twist
6, Quadruped
7, Plank/ Wall Plank
8, Toe Touch
9, Pulsing Lunges/ Reverse Lunges
10, Hip Hulas
Step Up! 3-6-2020 #32 – CW: Step Up! Wed 3rd June 2020 -
1, Y Squat
2, Bridged Heel Walkouts
3, Prone Lateral Leg Lift
4, Fast Feet
5, Diagonal Overhead Lunge
6, Climb the Rigging
7, Raised Bicep Curls
C1, Ab Crunches x20
C2, Leg Lifts x12
C3, Bicycle Crunches x20
Canned Workouts: Freakout Friday 29th May 2020 #31 – CW: Freakout Friday 29th May 2020 -
1, Sumo Stomp
2, Prince Charming!
3, Charleston Step
4, Chest Press Bum Kick
5, Jazzy Knee Raises
6, Bees Knees Rotations
7, Double Diagonals
C1, Scissor Twists x20
C2, Single Leg Glute Bridge x10ea
C3, Ab Rocker x20
Canned Workouts: Step Up! Wed 27th May 2020 #30 – CW: Step Up! 27th May 2020 -
1, Squat Jumps
2, Curtsey Squat
3, Fore & Back Leg Lifts
4, Dumbbell Punch & Up
5, Standing Flies
6, Axis 3
7, Naked Speed Upper Cuts
C1, Reverse Crunch x20
C2, Elevated Glute Bridge x30
C3, Assisted Reverse Plank Leg Lifts x20
Canned Workouts: Monday 25th May 2020 #29 – Canned Workouts: 25th May 2020 -
1, Reverse Lunges
2, Circular Squats
3, Runners Lunge to Knee Raise
4, Assisted Single-Leg Deadlift
5, Elevated Mountain Climber
6, Stave Press & Push
7, Star Jumps/ Step Outs
C1, Standing Twists x20
C2, Overhead Bends x16
C3, Navratilova Twist x20
Canned Workouts: Freakout Friday 22-5-2020 #28 – CW: Freakout Friday 22nd May 2020 -
1, Gangnam Style Squats
2, Bum Kicks
3, Triple Squats
4, Alligator Crocodile
5, Punch-out Round Overs
6, Thriller
7, Reach Overs
C1, Circular Good Mornings x12
C2, Oblique Jacks x20
C3, Hip Hulas x50ea
Canned Workouts - Step Up! 20-5-2020 #27 – CW: Step Up! 20th May 2020 -
Step Aerobics
1, Chair Pose
2, Punch Downs
3, Single-Leg Balance
4, Chair Dips
5, Big Circles
6, Jack Knives (Alt. Assisted…)
7, Twisting Back Raise
8, Glute Bridge
9, Quadruped
10, Reverse Plank Leg Lifts
Canned Workouts: 18-5-2020 #26 – Canned Workouts: 18th May 2020 -
1, Pulsing Sumo Squats
2, Single Leg Deadlift (SDL/ one side only)
3, Arm Circles
4, SDL (Other side)
5, Opposed Force Row
6, Co-ordinates
7, Opposed Force Pull Downs
C1, Glute Bridge Knee Raise x 10ea
C2, Ab Crunch/ (alt. Reverse Crunch) x20
C3, Double Leg Bent Knee Leg Overs x20
Canned Workouts: Freakout Fridays 15th May 2020 #25 – CW: Freakout Fridays 15th May 2020 -
1, Wide, Wide, Narrow, Narrow
2, Prince Charming!
3, Reverse Lunge Boogie
4, Lunging Sweep
5, Knee Raise Flash Dance
6, Disco Raise
7, Side-to-Side Touch
C1, Hip Kicks x30/x50
C2, Cat & Camel x12
C3, Downward Dog x12
Canned Workouts: Step Up! 13-5-2020 #24 – CW: Step Up! 13th May 2020 -
Step Aerobics
1, Bodyweight Squats
2, Reverse Lunge Twist
3, Dumbbell Punches
4, Alternating Shoulder Press
5, Plank to Stand
6, Chair Bicep Curl
7, Triceps Kick Back
C1, Cross Punches
C2, Punch Downs
C3, Alternating Toe Touches
CW 11-5-2020 #23 – Canned Workouts: 11/5/2020 -
1, Squatted Lateral Traverse
2, High Knees
3, Reverse Lunge Toe Touches
4, Star Jumps
5, Alternating Front Raises
6, Overhead Triceps Extensions
7, ABC Weighted Rows
C1, Reverse Crunches x12
C2, Ab Crunches x20
C3, Bicycles Crunches x30
Canned Workouts: Freakout VE Friday 8-5-2020 #22 – CW: Freakout VE Friday 8/5/2020 -
1, Release Squats (e)
2, Double Bounce Side Lunge (e)
3, Bouncing Round Over (e)
4, Double Flick Kick
5, Round the Clock Punches
6, Single Arm Rounding Hinge (e)
7, Staying Alive Toe Touches
8, Hip Hulas
9, Split-step Circular Boogie (e)
10, Inch Worm/ Elevated Step Back Planks (e picked)
(e)= Made by Eleanor
Canned Workouts 6-4-2020 #21 – CW: Step Up! 6/5/2020 -
Step Aerobics & ABC Rower
Workout: 2 Sets of 40/20 seconds
1, Triple Squat
2, Romanian Deadlift (RDL)
3, Reverse Lunge Knee Raise
4, Glute Kickback
5, Reach Overs
6, Naked Speed Uppercuts
7, Angel Wings
8, ‘8’
9, Seated Reverse Crunch
10, Oblique Crunch
Canned Workouts: May 4th 2020 #20 – Canned Workout: May the Fourth be with you! -
1, Hop Squats
2, Curtsey Squats
3, Single Leg Balance
4, Rotator Pullouts
5, Elevated Mountain Climbers
6, Alt. Hand Turn Overs
7, Chair Shrugs
C1, Penguin Crunch
C2, Reverse Penguin Crunch
C3, Raised Feet Glute Bridge
Canned Workouts: Freakout Friday 1/5/2020 #19 – CW: Freakout Friday 1/5/2020 -
1, XY Stepout
2, Side Push Slide
3, Dumbbell Punch Callouts
4, Flick Kicks
5, Twisting X Raise
6, Double Knee to Elbow
7, Sumo Stomp/Stamp
8, Thriller
9, Standing Twisting Back Extensions
10, Inchworm/ Plank Stepbacks
Canned Workouts 29/04/2020 #18 – Canned Workouts 29/4/2020 -
1, Squat & Y
2, Dumbbell Punches
3, Reverse Lunge Toe Touches
4, Side L Raise
5, Bum Kicks
6, Bent Over Reverse Flies
7, High Knees
C1, Side Plank (One Side) x12
C2, Glute Bridge x25
C3, Side Plank (Other Side) x12
Canned Workouts 27-04-2020 #17 – Canned Workouts (Pre-Recorded) 27/4/2020 -
1, Reverse Lunge with a Twisting Bicep Curl
2, Bum Kicks
3, Axis 3
4, Oblique Jacks
5, Prone Lateral Leg Lifts
6, 3-way Prone Press
7, Frankenstein’s/ Scissor Twists
8, Penguin Crunch
9, Reverse Penguin Crunch
10, Jack Knives
Canned Workouts: Freakout Friday 24/4/2020 #16 – CW: Freakout Friday 24/4/2020 -
1, Gangnam Style Squats
2, Side-to-Side Touches
3, Squat Jumps
4, Staying Alive
5, Punch-out Round Overs
6, Alternating Hand Turnovers
7, Chest press Bum Kicks
8, Reach Overs
9, Single Leg Glute Bridge
10, Twisting Back Raise/ Russian Twist/ Navratilova Twist
Canned Workouts 22-04-2020 #15 – Canned Workouts 22/4/2020 -
1, Squat Calf Raise
2, Travelling Side Squats
3, Alternating Shoulder Press
4, Opposed Force Arcing-up Front Raise
5, Opposed Force Row
6, Co-Ordinates
7, Opposed Force Pull Downs
C1, Shoulder Tap Planks x20
C2, Hip Twisting Plank x20
C3, Circular Good Morning x10
Canned Workouts 20/4/2020 #14 – Canned Workouts 20/4/2020 -
1, Squat Alt. Toe Taps
2, Bunny Hops
3, Hip Rotations (Open & Close the Gate)
4, Elevated Mountain Climber
5, Dumbbell Punches
6, Angel Wings
7, Dumbbell Bent Over Rows
C1, Alternating Elevated Knee Raises 4x5each
C2, Clamshell Repeaters x30
C3, Quadrupeds x10each
FOF 17/4/2020 #13 – CW: Freakout Friday 17/4/2020 -
1, Squatted Kayak (Sorry Misspelling on Video)
2, The Long Clap
3, Tophat & Cane
4, High Stick Jack
5, Broom Rollover
6, Double Spear Stab
7, High Knees
8, Sagittal Broom Pullover
9, Side Bends High Broom
10, Standing Twists
Canned Live Stream Workouts from Home #12 – Canned Workouts 15/4/2020 -
1, Pulsing Bicep Curls
2, Pulsing Bent Over Triceps
3, Armold Press
4, Reverse Flies
5, L-Raises
6, Pulsing Prayer
7, Bent Over Front Raise
C1, Plank x45sec
C2, Side Plank Leg Lift x30sec each
C3, Reverse Plank Leg Lift x45sec
Canned Live Stream Workouts from Home #11 – Canned Workouts 13/4/2020 -
1, Pulsing Squats
2, Runners Lunge to Knee Raise
3, Calf Raise
4, Axis 3
5, Cross Body to Lateral Raise
6, Triceps Pushout (Pullouts)
7, Naked Speed Uppercuts
C1, V-Sits/ Jack Knives x8
C2, Side Knee Ups x10ea
C3, Scissor Twists x20 (total)
Canned Live Stream Workouts from Home #10 – CW: Freakout Friday 10/04/2020 -
1, Wide, Wide, Narrow, Narrow
2, Jive Kicks
3, Star Jump Squats
4, Speed Skater Push Outs
5, Double Diagonals
6, Jazzy Side Raise Knee Raises
7, X Rows
C1, Hip Kicks x20
C2, Glute Thrusts x20
C3, Hip Hulas x30each
Canned Live Stream Workouts from Home #9 – CW: Freakout Friday 3/4/2020 -
1, Sunshine Squats (Inspired by Eleanor Holtom)
2, Blues Brother Snap Kicks
3, Rond de Jambe (Kind of)
4, Knee Raise Flash Dance
5, “Roll and Chicken” Good Mornings
6, Punch-Out Round Over (By Eleanor Holtom)
7, Shoop Back
C1, Hip Hulas 4x25, 2x25
C2, Chicago Round Over x20
C3, Seated Cross Toe Touches x10
Canned Live Stream Workouts from Home #8 – Canned Workouts 1/4/2030 -
1, Squat Schuhplattler (pron. Shop-plat-ler)
2, Travelling Side Squats
3, Bum Kicks/ Skipping Bum Kicks
4, Press Ups (Normal, Kneeling, Chair Elevated, Worktop or Wall)
5, Co-Ordinates
6, Combined Force Row
7, Bent Over Reverse Fly
C1, Oblique Crunch x20
C2, Reach Overs x20
C3, Knee to Elbow x20
Canned Live Stream Workouts from Home #7 – Canned Workout 30/3/2020 -
1, Bodyweight Squats
2, Reverse Lunge Backswing
3, Squatted Punches
4, Combined Force Leg Press Bicep Curls
5, Triceps Kickback
6, Elevated Mountain Climber/ Climb the Rigging
7, Glute Kickbacks
C1, Combined Force Back Raise/ Good Morning x20
C2, Combined Force Otis Ups x20
C3, Bicycle Crunches x30 (quick rest on 15)
Canned Live Stream Workouts from Home #6 – CW: Freakout Friday 27/3/2020 -
1, Silver Lady Squats
2, Attitude Pulse
3, The Boogie
4, Disco Raise
5, Flat Back Plié
6, The Jigger
7, Side-to-Side Touches
C1, Ab Crunches/ Reverse Crunches x20 or 10 of each
C2, Glute Bridge x20
C3, Hip Kick Forward 4x10
Canned Live Stream Workouts from Home #5 – Canned Workouts 25/3/2020 -
1, Squat Out & Press
2, Star Jump/ Star Step Out
3, Box Kick Over/ Box Step Over
4, Axis 3
5, Full Bow Rotator Cuff
6, Staying Alive Toe Touches
7, Naked Speed Upper Cuts
C1, Oblique Jacks x10ea
C2, Downward Dog x12
C3, Cobra x12
Canned Live Stream Workouts from Home #4 – Canned Workouts 24/3/2020 -
1, Body Weight Squats
2, Knee Raises
3, Lunging Sweep
4, Combined Force Rows
5, Combined Force Pulldowns
6, Tick Tock
7, Lateral Raise with a Twist.
C1, Circular Good Mornings
C2, Side Bends
C3 Hip Hulas
Canned Live Stream Workouts from Home #3 – New FREE Live Stream-Workout 18/3/2020 -
My first test Live-stream on Facebook uploaded here. Using homemade equipment.
1, Pulsing Sumo Squats
2, Co-ordinated Knee Raises
3, Squat in & Out
4, Dumbbell Callout Punches
5, Triceps Overhead Extensions
6, Arm Circles
7, Knee to Elbow
C1, Quadruped Swimmer (x10ea)
C2, Prone Glute Kickback (x10ea)
C3, Pengiun Crunch (x20)
#2 – 12-20 Minute at Home Workouts - Whilst you are at home and cannot get to the gym, or even allowed to go outside (At writing this…
#1 – Workout – Home Workout - #1 – Home Workout Time can be a harsh task master and so for the coming silly season and Seeker training’s time…