an exhausted “No Equipment HIIT 3#” & some yoga

I love Julia’s channel. Was trying to think of what WO to do today. I wasn’t in the mood for another Astanga, but I also didn’t want to lift heavy weights. I could feel yesterday’s routine in my shoulders & biceps a bit. The solution? Bodyweight! I looked in the appropriate playlist and to my delight, saw that the first workout in it was purely for time. This is rare for Julia! She goes to her (twice as fast as mine) utmost pace while doing HIIT. I’m much lazier, lol. Doesn’t matter as I know I’ll still get an excellent workout.

What tired looks like

I sat down for a couple minutes every every set. I really didn’t sleep well last night. Had to take a sleeping pill b/c of noise. Guess I should’ve dug up my earplugs instead, but sometimes I need a pill w/ those anyway b/c they’re not comfortable. Have to wham them way deep so they stay in.

Anyway I finished. Sort of screwed myself by taking two rest days in a row at the beginning of the week, but perhaps I’ll get another yoga in tomorrow b/c that’ll be the only thing I might manage! In that case, no big deal.

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No Equipment HIIT 3#

HIIT at 50:10 repeat each part 3x for 60 minutes of HIIT!

Part 1:
1. Sumo squat jumps + alt front kicks
2. Lizard hops in plank
3. Switch foot mtn climbers
4. Cross jacks My most hated move of the set! I’m not sure why I hate all forms of jumping jacks so much when I love jump rope! Makes no sense.
5. Angry donkeys

Part 2:
1. Plyo pushups + back extensions
2. High knee holds. 5 high knees & then 3 little hops holding up raised knee.
3. Broad jumps + heel grab and butt kick back. Normally I do this move w/ bunny hops back! But since low energy today I did the butt kicks that J was doing
4. Plie squat pulses (5) + hop
5. Alt T stand pushups + leg lift and fwd kick toe touchI like to stack my feet in t-stand so kicked top leg fwd after lift, rather than staggering feet & touching bottom foot.

Part 3: This was the hardest set. Oy!
1. Prisioner squat jumping jacks
2. Froggy pushups
3. Alt ski squat jumps
4. Plank jacks (5) + tuck jumps (2)
5. Flutter kick abs I was like, “Yay!!!! abs!!!!” after moves 3 and 4 back to back.

Part 4:
1. Scorpion pushups
2. RL curtsy lunge pulses
3. LL curtsy lunge pulses
4. Kick through burpees
5. Heel click ½ burpees no push-up here, thank gods

1:09 w/ all my breaks

Then a little yoga.

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9,000 Subs Celebration Workout by Jen A

I shortened this! My appreciation for shorter WO’s started when I had a busier schedule in the late spring. I joined Zuzka’s online gym for quick, evening WOs, was more careful about my diet and actually lost weight. Not that I needed to lose any, but I was all of a sudden just a little “extra toned”. And I’m like, Huh. Sometimes less is more.

So…. the people in Julia’s Fitness Friends group are all amazing, but many of them are way more hardcore than I am, at this point in my life. And that’s ok! I had something super frustrating happen last night, and the item involved had been thrown in my face many times, over the course of months. I have to say that my state last night and today could best be described as “simmering rage”. So… what to do? Don’t skip that workout!!!

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9,000 Subs Celebration Workout by Jen A

9 HIIT exercises 50:10 X2 I did this set w/ the video & then did my (mostly shortened) rep based sets from the breakdown, rejoining Julia for the core burnout at the end.
1. Step up right leg 20s, leaving foot on bench.
2. Box jumps
3. Step up left leg 20s
4. Db touch down lateral lunge and shoulder press right 20
5. Alt pistol squats Oblique plank hop / lateral box jumps Changed this move.
6. Db touch down lateral Lunge and shoulder press left 20
7. SLDL right 45lb kettlebell
8. SLDL left
9. Switch Lunge clean and press 26lb kettlebell, weight stays on floor between switch lunges

So each superset, then the burpees after all sets complete…. Since I only did half the rounds of all but the first, my sets were not “super” and were merely “sets”, lol. 

Set 1: Thrusts 4x  J uses a 174 bar & then a 52lb bag. All I’ve got is the bag, so… But I can move a shit ton of weight w/ my legs, if I have access to said weight. I found this out way before I ever did strength training on legs, when I got one of those free training sessions at my old gym, and I pushed 323lbs.
1. Weighted thrust x10 Ppl band & sandbag.
2. BW pulse x10

10 deadlift burpees sandbag


  • Decided to do the rest of the rounds only 2x through, cutting the rounds in half, and see if that’d be PLENTY enough for me, with the burnout.

Set 2: Shoulders 2x
1. Shoulder press x10 20s, seated. Took J’s suggestion to increase the challenge this way, since I don’t have a good option for heavier dumbbells. I wouldn’t have done all 4 rnds this way tho, if I hadn’t cut sets 2-4 in half.
2. Push ups x10

10 decline pike push up burpees

Set 3: Squats 2x (orng Xband)
1. Backload side step squat x10 2=1 BL sandbag, 10 one side & then 10 the other
2. 3 squat pulse 1 squat jump x10 26lb kettlebell, held goblet style @ chest

10 box jump burpees

Set 4: Shoulders 2x + 2lb wrist weights. Sure made move 2 more challenging.
1. Clean and press x10 20s
2. Lateral raise to upright row x10 10s

10 one leg burpee with Arnold press 15s 5 one leg & then switch

Got here @ about 55min. Yep was enough. Took a break & moved equipment around & then found my place in the vid.


Slider core burnout 90 second burst – 60 second work/ 30 second plank  2x @59:30, in the vid, so ya I’m slower by about 50%, lol. And I hadda pause half way thru this set!
1. Slider Mountain climber 60 second//Elbow plank 30 second
2. Slider push up cross body knee tuck 60 second//
Elbow plank 30 second
3. Slider knee to same elbow windshield wiper 60 second //Elbow plank 30 second

1:08

A small bit of yoga to close.

 

 

 

 

 

 

 

 

 

 

 

Astanga Yoga

Today’s practice was chop-chop. I hadn’t done any cardio warm-ups before yoga lately. Maybe that was part of it. Also I did only one timed pose before the back bending, and I didn’t do the Kapo B thing. I felt stiff and it was a bit cool in the room. I could’ve used the space heater.

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Warm-up: 10/306x=4min jump rope

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd – 5th. Held that last standing backbend longer than again, 5 breaths. Two, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Rack single interval of 10/60
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing I got to savasana @ an hour and 18, which includes the jump rope warm-up & transition time. (5min savasana)

Change is Hard Workout

So I had another two rest days in a row! I’m back on this medication that makes my joints extra sensitive and I did something above the left knee Sunday, though I had a great time working out anyway. That happened about midway through…

I generally take two rest days a week anyway, so we’ll see how this week goes. I’m planning to do a yoga practice tomorrow. Might need another over the weekend.

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Change is Hard Workout

Warm-up is at 58. When I’m a little tweaky, I don’t skip these gentle warm-ups!

Part 1: 30/10/1:00/5 (3x’s) 30 Seconds Jump Rope / 1:00 @ 7:00

  1. Fwd Cross Over Lunge 15s
  2. Left Knee Crunch In/Right Leg Lift First rnd I did full sit-ups both sides & it was too hard!
  3. Right Knee Crunch In/Left Leg Lift
  4. Squat BL sandbag

30 Second Work – 3x’s  @28:40
V-Up 3lbs bet feet.
Mountain Climbers

Long pause here b/c I had to go help w/ the 20+ year old fridge.

Part 2: 10/30 2x’s @ 32:45
1. Swings Overhead Slam 45lb kettlebell
2. Squat/Right Foot on & off block 26lb kettlebell / 35lb 2nd rnd
3. Frog Hop to 2x’s Plank Jack
4. Squat/Left Foot on & off block 26lb kettlebell
5. Mat Jumps
6. RL Side lunge 26lb kettlebell / 35lb 2nd rnd
7. RL elevated. LL, knee to elbow & glute lift
8. LL Side lunge 26lb kettlebell / 35lb 2nd rnd
9. LL elevated. RL, knee to elbow & glute lift
10. Box Squat BL sandbag

15 Reps Each – 2x’s @46:34
1. Knee Drive Plank (like a slow mt climber) 2=1
2. Glute Bridge Hip Raise sandbag

Part 3: 30/10/1:00/5 (3x’s) @ 52:55
30 Seconds – Jump Rope
1:00
Reverse Lunge Twist Elbow to Front Knee 26lb kettlebell
Left Leg Kneel – Right Foot Planted – Snatch up and twist Right 1st rnd – 26lb kettlebell. Did NOT flip it over as I was using more than twice as much weight as M. I would like a 15lb bell… Might have tried the flip if I had one / 2nd rnd – SL DL w/ 35lb kettlebell / 3rd rnd – bulgarians w 15s
Right Leg Kneel – Left foot Planted – Snatch up and twist Left
(Tube or Dumbbells) Front Flye to Bicep Curl Yellow BeachBody band. O.ne foot on band b/c the flyes.

Bonus: Floor Work 5/35 (2x’s) +2lb ankle weights. Changed a few of these just b/c I don’t have a ball
1. Glute Bridge Lift
2. Left Leg Up – Right foot Glute Lift – Knee Tuck Left Leg
3. Ball Behind Left Knee Reverse Crunch
4. Right Leg Up – Left Foot Glute Lift – Knee Tuck Right Leg
5. Right Knee Reverse Crunch
6. Feet together, legs in frog position – crunch
7. Rev Curl
8. Clam Shell Left Leg Lift Up
9. Side Bicycle – Left Leg in Right Elbow to knee/Right knee In & Elbow twist back
10. Clam Shell Right Leg Lift Up
11. Side Bicycle – Right Leg in Left Elbow to Knee/Left Knee in & elbow twist back
12. Flutter kicks
13. Slider pike abs

Some yoga asana on my own.

Go With The Flow! A KB Workout for Olivia

Hadn’t done a Velvet Hammer in a little while, and I needed a WO that I wasn’t going to have time to preview. Sometimes this takes me even longer, b/c I insist upon stopping after sets to note what weights I’ve chosen. If I preview, I have a good idea of what’ll be good to start off with, at least.

I think this is my fave WO I’ve done from Mackenzie! It was designed for mostly lighter bells, so I challenged myself a lot w/ my 26, which is the lightest I own. I used single dumbbells otherwise.

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Go With The Flow! A KB Workout for Olivia

15lb dumbbell w/ warm-up

Flows- 1:00/15 2 rounds

  1. Squat Clean and Pivot Press with Curtsy L 26lb kettlebell
  2. Other side
  3. SA Deadlift + Row + Clean and Press L 26lb kettlebell
  4. Other side
  5. Low Squat Bicep Curl Back Lunge (Alt) 26lb kettlebell
  6. Row & Back Lunge (opp leg to rowing arm) / Front Curtsy Lunge (keep same supporting leg) alt sides 26lb kettlebell. Confusing 1st rnd trying to follow along. I decided on my own thing for 2nd rnd & didn’t look at the screen.

Intervals 45:15 2 rounds

  1. Shuffle + Upright Row 26lb kettlebell
  2. Cross-Body Snatch (Alt) 20
  3. Scissor + Hammer Curl L 20
  4. Burpee SLDL (w/ push-up, both legs DL @ top) 35lb kettlebell
  5. Scissor + Hammer Curl R 20
  6. SA Pivot Clean and Press 26lb kettlebell

Reps 2 (or more!) sets of 10 reps I was using heavy weights (for me) & started taking a lotta rests here. Did 2nd rnd from breakdown. Sat down for a bit after both sides of surrender!! HR kept hitting 170.

  1. Clean and Curtsy L-10 26lb kettlebell
  2. Surrenders-L 10 26lb kettlebell
  3. Clean and Curtsy R-10 26lb kettlebell
  4. Surrenders-R 10 26lb kettlebell
  5. Rows L-10 26lb kettlebell
  6. Iso Leg Lunges L-10 35lb kettlebell (weight opp hand back leg)
  7. Rows R-10
  8. Iso Leg Lunges R-10

Interval Finisher 40/10 2 rounds

  1. Squat Swing to Reverse Lunge 26lb kettlebell (I could’ve done 35 here but I was tired)
  2. T-arm Raise Hip Dip L 10
  3. KB Burpee with 2bl Knee Tuck 35lb kettlebell
  4. T-arm Raise Hip Dip R
  5. SA Power Clean L 20. Tried picking up my 26lb bell, the lightest I have, but I’d done a lot of cleans & SA presses w/ it already & nope.
  6. Pass Under Lunges Alt 26lb kettlebell
  7. SA Power Clean R
  8. DL I’d done the pass unders alt the 1st rnd so kept it, so I could use my heaviest bell someplace in this routine. Was good to do less back lunges anyway b/c my LL had done something a little weird at one point during the previous set.

Cool down

Did it w/ the video! I’m turning over a new leaf, lol. One the one hand it’s lazier than figuring out my own stretches / asana. On the other it’s not if I’d neglect stretching otherwise.

Saturday Morning Sweat Sesh Workout

“I work out so I don’t kill people.”

Michele and I have something in common!!!

That kicked my ass. You’d think I’d have had more staying power after three days of inactivity! I might’ve gotten in a WO yesterday, but I was anxious to be back and then I had the added “thing” of knowing I’d have to (terror!) drive across a bridge a couple times again, in order to pick up my laptop which I’d forgotten in my friend’s car.

I am loving M’s workout style more than ever these days though. The jump rope thing was great, and yes, even just the first set is a good workout.

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Saturday Morning Sweat Sesh Workout

pre warm-up @1:52

Circuit 1: 10/20/10/30 4x’s (16 Rounds) @8:02
1. Jump Rope/Squat with Alternating Side Lunge 26lb kettlebell. Drop toward floor on side lunge & pop up to goblet hold on middle squat.
2. Jump Rope/Wide Legs (Elevate Heels) Pulse Down 45lb kettlebell. Did mostly on the ground w/ heels raised, this & 4th move.
3. Jump Rope/Reverse Lunge with Overhead Tricep Extension 20s
4. Jump Rope/ Wide legs pulse up 45lb kettlebell. 

Circuit 2: 10/30 2x’s (16 Rounds) BOSU Ball is Optional. @27:37 Bosus are really fun but I’ll never get one. They’re expensive and take up a lot of room. The Ladd’s crappy, little gym actually had one & I used it a couple times. I’d workout downstairs every once in awhile.

  • Paused before 2nd round. Added 2lb ankle weights.
    1. Right Arm – Left Leg Raise then Right Knee Crunch In to Left Elbow 2nd rnd – added 5lbs in working arm hand
    2. Mountain Climbers 2nd rnd did slower,  (ankle weights)
    3. Left Arm – Right Leg Raise then Left Knee Crunch In to Right Elbow
    4. Oblique Mountain Climbers 2nd rnd slower, (ankle weights)
    5. (Feet on bench) Plank Knee Drive
    6. (Feet on bench) Plank Toe Taps – Hop side to side
    7. Bench Burpee
    8. Legs Lift – Hold dumbbell above Chest 10 in hands / 3lbs bet feet

Circuit 3: 10/30/10/1:00/5/45 4x’s (16 Rounds) @38:50 The balls of my feet were sore by this circuit, even the first time through. I’ll have to check the purchase date on my sneakers. You can wear them a lot longer doing indoor HIIT, as opposed to something like running outside. But they’re not immortal. And I think I need to switch back to ugly Asics. They are gaudy but sturdier than what I’ve got now.

  • I paused every every round in this circuit!!!
    1. Jump Rope/Side to Side Lunge 26lb kettlebell /Bicep Curl 1st & 2nd rnd10s. I might’ve done 15s but I could feel it in left tricep, the wonky bit. 3rd & 4th rnd switched to yellow band w/ handles & liked that the best
    2. Jump Rope/Reverse Lunge to bench. BW all 4 rnds. If I weren’t so tired by this point I’d have held 10s. /Squat with Overhead Twist 15s 1st rnd. Then 10s. 3rd rnd I tried ppl band. Today 10s was best.
    3. Jump Rope/Wide Squat step together 45lb kettlebell 1st rnd. 2nd rnd tried BW w/ feet on sliders /Hammer Bicep Curl to Up-right Row 1st two rnds10s. Rnds 3 & 4 – yellow band w/ handles. Also reg bicep curl w/ bands was ok w/ band for some reason
    4. Jump Rope/Front Cross Over Lunge. BW all 4 rnds. If I weren’t so tired by this point I’d have held 10s. /Tricep Overhead Extension 10s

I actually did the full video stretch along w/ M for the first time. Was nice.

 

 

Had a little getaway in Sunset, OR this week

A friend of mine won a couple nights at a condo there & because we both have flexible schedules, we picked out a time in the middle of the week. Lo and behold we were blessed with amazing weather for the Oregon coast for this time of year, sunny and warm.

There are no pictures of us in here!

I’ll get to a WO later today. Since I’m all into Michele’s thing lately, I’ll do her latest.

The Circuit I missed yesterday & some yoga

Though maybe I’ll also try doing the whole WO but just 2 rounds of each circuit, and visit the routine a 3rd time. I really like the moves! I’ve really gotten into Michele’s particular style, long and steady with moderate weights – even if I do take small bites sometimes. Exercise is like food. Eat until you’re not hungry anymore and then stop.

I was going to do just a tiny bit of the beginning of astanga but took me so long. Low burns too, now that the monitor is working again, at least for the moment. But ya, sometimes you just really need a rest day. I remember this from as early as my Crunch days, when sometimes I’d see how long I could go without taking a single day off… I’ll be happy to sit in a car for a couple hours tomorrow.

Was helped by this ACDC playlist I decided to check out on Prime. Hadn’t heard a bunch of those songs (and I didn’t even get through the whole thing.

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Freestyle Leg Blast Workout Video

Circuit 3 Only: 4 Rounds @54:00. This was my warm-up & my intention was a moderate WO so I really took my time. First rnd was just over 11min & I paused for a break! LOL. √, √, √,   Time = 52:36. FOR ONE CIRCUIT!!! I gotta be honest. Doing 4 rounds of just this one circuit was difficult for me today.
1. Alternate Side Lunge w/Squat in Center 12x/Side (2=1) 1st rnd – 26lb kettlebell. This was hard from the get-go! 2nd rnd I accidentally did one of the center squats as a DL. Decided to do all DL in center squat for 3rd & 4th rnds. The DLs w/ just 26lbs were challenging!
2. Fwd Lunge w/ OH pull-down to Step Behind (Plies Squat), Bow & Arrow Arms 12x 1st rnd – Blue Egnergy band, held in hands works best, palms facing out for the OH pull-down. 2nd rnd added 8lb vest. Took it off for last move tho! Wasn’t about to have that bouncing around on my back in Mt. Climbers. 3rd rnd – Tried out vest w/ just 5s, and even that was challenging w/ 24 of them. LOL. What is happening to me?? 4th rnd – Decided to try 2lb wrist weights & yellow Egnergy band, the lightest.

This is one of those moves you’ve gotta try out a couple of bands before you do it, to get it right. I bought this set of bands before getting the ones Julia had recommended. They were cheaper! However even the heaviest band (black XX-HEAVY) is too light for most leg work, at least the kinds of moves Julia favors. However they ARE good for some upper body work, in the kinds of moves Michele comes up with. It’s nice for me to play with some of my stuff I don’t really use a lot as well, particularly as I don’t get to acquire new equipment very often! I did get two new kettlebells this year though. It’s nice to have a little range of them.

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3. Other side
4. R. Foot (Elevate on Bench) 5x Plies Pulse to 10x Mt Climbers to L. Foot (Elevate on Bench) 5x Plies Pulse to 10x Oblique Mt Climbers 10x Hands on bench for Mt climbers. I’m pretty sure I got the 1=1 count on the climbers right, b/c even that way the 3rd rnd took about 4min, 38 seconds for this one move! 2nd rnd on I had a piece of paper on the bench so I could mark when I’d done 5 reps. For some reason I tend to get lost bet 7 & 9, lol. Knowing I had the halfway point right for sure somehow helped.

Yoga

  • Single, 10/60 intervals: Virasana, supta v,
  • 10 breaths uttana & my quad stretch. 10/60 Urdvha D by wall, w/ block, another 2 intervals in paschimo & sarvangasana, 10 breaths in the next 2 finishing & a min savasana.

(Part of ) Freestyle Leg Blast Workout Video

I have stats today. I tried another battery. Maybe I just have old batteries? We’ll see. If I’m not buying a new monitor I may as well use them up.

Probably could’ve used a rest but then I’m at a loose end… I was lying in bed with my laptop eating candy and I asked the magic, online coin toss if I should get up & exercise or continue to lie in bed. It picked “get up”, but I really didn’t have much gas! I pooped out ½ way through the 2nd circuit.

Even if I’m tired, I probably needed it. We’re back to Passive Aggressive War Zone around here again. But I do get a break! Two days away, in the middle of the week. Hooray! Maybe I’ll do the 3rd Circuit @ the hotel. I’ll do one short WO there, probably. I pack my sneakers and a jump rope & even if there’s no equipment I can figure out something.

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Freestyle Leg Blast Workout Video

Warm Up: 5:00 Countdown @4:15
5x Row 20s
10x Push-up
15x Squat 45lb kb

Circuit 1: 4 Rounds @ 9:56 √, √, √, √ Kept vest on rnds 2–4
1. Alternate Reverse Lunge w/Bicep Curl 12x, 2=1. 1st rnd – sliders & 10s, 2nd rnd – 8lb vest & 13 in ea hand. 3rd & 4th – vest & 10s.
2. R. Leg Circle Foot Around to R. Reverse Cross Over Lunge 12x slider all rounds. +8lb vest from rnd 2 on. Picked up a 26lb bell (in opp from moving leg) for rnd 3. Rnd 4 – just vest for added weight.
3. Other side
4. Plank Jacks 20x
5. Swing to Alternate fwd Lunge w/ OH tricep 10x/Side, 2=1 10s Cut two off the reps count. I wasn’t even going to exercise today.

Circuit 2: 2 Rounds @29:54. I’d hoped to convince myself to do @ least one round of the 3rd circuit but nope. Then I hit pause b/c I’d done my 2nd round sans vid & stopped it. Wanted to find beg of Circuit 3 and then scroll to the abs. Sometimes the orange section breaks are hard to find!
1. (Band Optional) R. Leg Squat to Plies to Rev Lunge 12x orng Xband
2. Other side
3. R. Reverse Lunge (Under Hand) Front Raise – Knee Lift to OH Press 10x 10s. Cut two off the reps count again b/c already flagging.
4. Other side, Flip palm to opp direction
5. (Kettlebell pass under) Squat & Side Leg Lift 10/12x/Side 1st rnd – 26lb bell & only 10, 2=1 reps. 2nd rnd – just ppl band & vest no pass under, but did 2 more dlb sided reps.


Circuit 3: 4 Rounds @54
1. Alternate Side Lunge w/Squat in Center 12x/Side
2. R. Front Bench Lunge to Step Behind (Plies Squat)
Bow & Arrow Arms 12x
3. L. Front Bench Lunge to Step Behind (Plies Squat)
Bow & Arrow Arms 12x
4. R. Foot (Elevate on Bench) 5x Plies Pulse to 10x Mountain
Climbers to L. Foot (Elevate on Bench) 5x Plies Pulse to 10x
Oblique Mountain Climbers 10x


Bonus: Abs 10/50 8 Rounds (2x’s) @ 1:18
1. Reverse Table Top Position – Lower feet to floor 1st rnd had ppl band arnd feet but didn’t do much so dropped it
2. Crunch knees to Chest then Straighten & Lift into Air
3. Crunch Feet in & Press Out w/Alternate Twist (Ball or Band at Feet & Wrap Around Hands)
4. Bicycle, alt R. Foot on Ball – Roll in & L. Elbow to R. Knee
5. Straight Abs / Rev curl w/ 3lb bet feet
6. 1st rnd – laid on side & crunched top knee in (no ball). 2nd rnd did side plank hip dips & leg lifts w/ orng band
7. Other side
8. Crunches / Straight abs

Didn’t really stretch after, but I’m thinking to do another Astanga tomorrow.

Astanga – Can’t believe I got another one done

Really hard to motivate, sans monitor, but… I was thinking of it as a way of killing time. My shoulders were a little sore from yesterday’s WO, particular in the front. And I skipped the major set entirely! LOL. Whatever.

Practice was 90min total.

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd – 5th. Held that last standing backbend longer than again, 5 breaths. Two, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
EPRK Really fast & tight – no timed poses today.
Kapo B
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing With savasana