Summer Shred #7 & a sampling of Astanga

Normally I’d be doing a full Astanga today, but… I did end up doing 3 drop backs & 3 ticks anyway. Plus I have the holiday this week where I can get in a full practice, maybe with the Zuzka tabata I missed this week. (Thought about doing it after the first set, but I hadn’t previewed and realized I’d probably need that, after glancing at the breakdown.


Summer Shred #7, Linda style

High Intensity Interval Training 

Previewed this & split up moves that were divided intervals. Then I added stretches / yoga moves to make even 10/50×8=8min intervals. With 1min rest between parts, my version of the routine is a total of 35min.

Part 1, weights – 

  1. JR – Scissors For all the 2 sided move, I did one full interval on one side & then the other, doubling the time for those moves. Was actually every one but #5.
  2. Lean forward backward lunge with a row 25 sec /25 sec Stay low on front, supporting leg – 15s?
  3. Other side
  4. Weighted side lunge deadlift 25/25 20s.  Supporting leg stays stationary. Other leg extends out to the side while u DL
  5. Other side.
  6. weighted jump squats 15s
  7. Surrender to kick up 25/ 25 15s Kneel down. Sit on heel. Come up & kick. (U don’t go down to both knees & come back up.)
  8. Other side

Part 2, plyo – 10/50x

  1. JR – Double unders 13 – I have to bounce 5x in between attempts.
  2. Jump Over pillows box
  3. One leg elevated jump lunge 25/25 sec.
  4. Other side
  5. Jump Over pillows box
  6. Elevated Plank Knee Tuck to Heel Raise 25/25 sec.
  7. Other side
  8. Hips @ the wall, standing backbend I added a stretch to keep the same amount of intervals as the first round

Part 3 – kettlebell

  1. JR – High Knees
  2. Swing 35lbs
  3. Pendulum 26lbs
  4. One arm Swing 26lbs OMG since it’s a weekend I got to work out before the sun puddle is dead center in my working area, and it’s overcast and a relatively cool 72 in here. I still hadda pause in the middle of this interval…. let my HR lower.
  5. Other side
  6. Hanuman
  7. Other side
  8. Ustrasana Added 3 stretches / asana for the same reason

Part 4 – body weight

  1. JR – One leg jump 25/25 This is the one split move I didn’t double up on, mainly b/c I wasn’t sure I’d be able to do it. Messed up 2x ea side.
  2. Sumo Jump Squats
  3. Jump Lunge
  4. Plank Jumps Push Up
  5. Side Lunge Jump
  6. JR – Side to side jumps
  7. Urdhva D @ wall
  8. Upavistha Konasana Added 3 stretches / asana for the same reason


When counting reps during double unders, only count the double unders themselves, not the jumps between.


About 45-50min

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd- 5th, 5-breath handstands @ the end
Primary First 3 poses only
Ardha Matseyendrasana, var through the legs bind
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 2-3min savasana






















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