Weighted Total Body Circuit Workout, pt 1

HIIT Circuit: 5/30 (2x) @ 5:08
1. Criss Cross Jacks 10lbs
2. Squat w/Alternating Knee Lift Hands behind head, twisting.
3. Walk Out to Plank Push-up
4. Roll Up w/Overhead pull 10lbs, starting on butt on floor. 2nd rnd – Changed this to OH pull, coming fwd to feet & jumping up.
5. Alternate Jump Side Lunges
6. Staggered Hand Burpees w/ jump change (BodyRock style) Push-up to Push Back Got the staggered push-up but just made the move a little more dynamic & plyo.

Circuit 1: 3 Rounds @ 12:22. Excellent, challenging set
1. Right Leg Plank – L. Knee Crunch to Glute Lift 12x feet elevated, 5lb ankle weights
Then Left Leg Bulgarian 12x 15s. 1st rnd – SA press up, same arm as elevated foot. This was a really challenging, double-faceted set of moves, w/ the 5lbs on extended legs. Also balance is also challenging on Bulgarians. 2nd & 3rd rnds didn’t do the SA press-ups.
2. Left Leg Plank – R. Knee Crunch to Glute Lift 12x
Then Right Leg Bulgarian 12x 15s. 
3. Plank row both sides to squat & OH press 10x 20s Even w/out the dble push-up that Julia would include in each manmaker rep, this move still takes me a long time w/ 20s.
4. Overhead Slam to Burpee Plank Jack 10x 1st rnd – 26lb kettlebell / 2nd & 3rd rnds – 20lb dumbbell

Circuit 2: 3 Rounds @ 28:23 Loved this set too.
1. Bicep Curl – V twist down turn to thigh 15x 10s
2. Heels Elevated – Squat (Band on Thighs) 12x BL sandbag Really interesting w/ heels elevated! I used the backs of my 10lb dumbbells.
3. Deadlift to Up-Right Row (Heels Elevated) 10x 15s
4. Kettlebell Swing 15x 45lbs


Circuit 3: 3 Rounds @38:39
1. Bicep Curl to Overhead Press to Tricep Extension 12x 10s w/ 2lb wrist weights
2. Right Heel Elevated – Deadlift to SL box sit back squat 10x 20lbs I can do pistols but they’re still hard and I wouldn’t want to add any weight, not even 10lbs.
3. Left Heel Elevated – Deadlift to sit back squat 10x 20lbs
4. Light Good Morning to Barbell Squat 10x 15s

Circuit 4: 3 Rounds @52:25
1. Runners Stomp Right (10x)/Runners Stomp Left (10x) Deep lunge, tap back foot in & back
2. 10x Plank Jack to Frog Hop
3. Right Side (twisted like suitcase lunge) Up-right row/Clean to chest – 10x. Press OH & surrender down & back up. Alt sides. 15s
4. (Alternate) Overhead Snatch – Weight to Floor 10x. Squat Hold to Glute Raise
5. Deep Squat to Alternate Reverse Cross Over Lunge 10x no weight


Bonus: Ab: 3 Circuits – 5/45 3 Rounds
Circuit 1:
1. 5lb weight Behind Right Knee – Reverse Crunch hold & Left knee crunch down
2.5lb weight Behind Left Knee – Reverse Crunch hold & right knee crunch down
3. Oblique Mountain Climbers

Circuit 2:
1. Right Foot Front Lunge – Crunch Elbow to Left Side
2. Left Foot Front Lunge – Crunch Elbow to Right Side
3. Plank Jack So beat here that I took M up on her suggestion to do plank tap outs rnds 2 & 3, b/c no! I didn’t really feel like anymore jumping! And I did them from forearms. And I didn’t do the 3rd circuit, lol.

Circuit 3.
1. Hold Back off Floor – Arms Overhead & row back squeeze
2. Hold Back off Floor – Arms to Sides Squeeze and raise
3. Legs off Floor – Glute Lift

Yoga

About 16min

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Avia’s Banded Booty and Slider Ab Mash Up

This would’ve totally benefitted from my original idea to skip the warm-up & first set, which was not very cardio at all for me, and add an equal interval of jump rope before every move of 2nd set. But I was too lazy for all that band on & off-ing.

Note the 108 HR average. That’s like a super bad day in yoga, lol. But whatever. It was movement, and that’s enough.

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Avia’s Banded Booty and Slider Ab Mash Up

Banded Cardio Was originally going to skip the video warm-up & this set in favor of adding jump rope to the next set. This WO looked like one of those low HR ones & I typically haven’t liked some on this channel for that reason. Buuut then I was in the mood for low key today & didn’t want (as per usual) to do a full Astanga. 

  1. Slow Shuffles
  2. Plank Jacks
  3. Broad Jump fwd, Bunny Hops
  4. Jacks
  5. Squat Walks

Banded Strength ppl Xband. The xbands are strong enough that above knees is plenty resistance for all these moves. Problem was, my HR was hovering in the slow stroll zone the whole time.

  1. 3-Way Leg Raises L
  2. Banded Leg Lower Abductors (leg lower + abduct at top)
  3. Floating Clams L
  4. Glute Bridge Leg Extension L
  5. Floating Clams R
  6. Bridge / Leg Extension R
  7. 3 Way Standing Leg Raises R

Weighted Glute Work (45/15 2x’s)

  1. Curtsy + Leg Lift L 20s
  2. Deadllift 45lb kettlebell. I bet I could do 80lbs too! If I had a barbell or powerblocks. But I don’t wah wah.
  3. Lateral Squat 20s
  4. Bulgrians 1st rnd / Split Squats 2nd rnd L 20s
  5. Curtsy Leg Lift R
  6. Sumo DL 45lb kettlebell
  7. Split Squat R 20s

Weighted Abs (30/10 2x’s)

  1. Pullover Crunches 10s
  2. Weighted Russian Twists 20, then 15
  3. Weighted Straight Leg Toe Touches 10
  4. Weighted Hip Dip Needle Threads L 10
  5. Weighted Leg Lowers 3lbs bet feet – this is a dumbbell but I’m careful
  6. Weighted Hip Dip Needle Threads R

Slider Cardio (30/10 2x’s)

  1. Wide Mtn Climber
  2. Slider Burpees
  3. Slider Plank Jack Knee Tucks
  4. Slider Skiiers or Switch Lunges
  5. Cross Body Mtn Climbers

Slider Strength (50/10 2x’s)

  1. Side Lunge L
  2. Wax on Wax Off Push-Ups
  3. Rear Lunge L
  4. Slider Walking Push-Ups
  5. Side Lunge R
  6. Rear Lunge L

Cardio Shred #36 & yoga

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Cardio Shred #36

x2 rounds. Time = 29:50Super intense. I’d have balked before 3 rounds of this! 

  1. Wall plank to ballerina twist & jump squat x10 Start w/ feet on wall in pike handstand. Jump to squat on toes. Jump up to twisted position & back down. Other side. Stay on balls of feet. Holy quad death!
  2. KB Step up (knee up) / pass under x10/10 26lb kettlebell, held @ chest w/ both hands during step up. When u step back down, moving leg goes into lunge & pass under. Do all reps one side then the other.
  3. JR high knees – 1minute. Single interval of 10/60.
  4. Frog slide (x3) / DB overhead press / slide back push up x10 20s. Only balls of feet on sliders. Heels are on ground for clean & OH press. I did 2 outside hands, wide slide-ins and then one straight in, to plant the heels after for the lift.
  5. Low jack to plank jack push up (with powerband) x10 ppl band

Yoga

  • Mostly single 10/60 intervals, non vinyasa. Some 10/30 on the back bending. I did the Urdhva D to standing and 3 drop backs anyway, also Astanga finishing.

 

Lifted Butt Series #8 / Mobility Drills #6

Forgot to post this yesterday. Ended up having a pretty good time last night. Picked up some beer, hung out watching Ch finish up some deck repair, and then we went out for burgers. Came home & watched some The World’s Most Extraordinary Homes. A Brit friend suggested it after I’d mentioned Grand Designs on FB. The latter makes me chuckle because it’s all about privileged people achieving their dreams. When the host tries to make you nervous about what will happen when muffy and buffy run into financial constraints, you can rest assured the answer will be “ask the parents for some money”.

Anyway… will post this and carry on with the morning’s caffeination.

 

Warm-up: Jump rope 10/30×6=4min

Lifted Butt Series #8

√, √, √ Time = a hair under 28min.

  • Ladder: 20 – 30 – 40. One leg bridge Sandbag, heavy weight – on floor. I didn’t do alt legs. Did full round on the 20 & then switched. Then I split the rounds in half.
  • Ladder: 10/10 – 8/8 – 6/6: Surrender to Side Kick (x2) (Just coming down to sit on back of calf & right back up. When done, extend the moving leg out to the side to start the side jump lunges) to Side Lunge Jump Up (x2) Do all the reps on 1 side and then the other. And these are KILLER, without any added weight. Was really glad this ladder was counting down. 1st rnd I set the kicking leg down straight back & did reg switch lunges rather than side, but that’s fine.
  • Figure 8 Squat Jumps x10 26lb kettlebell. Pass under. Grab w/ both hands, lower to squat & then jump.
  • One Arm KB Swing Ladder: 20 – 30 – 40 26lb kettlebell. Alt arms after each rep.

Buy out: Squat down / deadlift up x30 20s Somehow missed doing this first so I did it as a buy-out. That’s probably good as I was using over twice the weight as Zuzka. I did 1/2 w/ the squat first & then the reverse for 2nd half. 

37min

I was going to do another Zuzka strength set after this, but it was surprisingly challenging! Plus I didn’t really need to exercise today, in terms of my fitness quota. I’d been thinking to maybe take the day off in fact! So I decided to try one from a series I hadn’t sampled yet, and I was really happy I did because it’s focused on upper back & shoulders, for wheel / Urdhva D.

Mobility Drills #6 (upper back & shoulders)

  1. Rocking Table (shoulders forward then roll them back) x 12
  2. Twisting Bear x 12
  3. Seated Shoulder Extension Walks (hands behind the back touching) x 8
  4. Seal Rocks x 12 reps
  5. Plow Traps Stretch x40 sec This was actually a karna pidasana! I did 10 breaths in halasana first, as I actually have a tight neck this week. It’s been a little tight from sleeping on it wrong, or too long in one position maybe. 
  6. Half Superman x 12
  7. Wall Supported Chest and Shoulder Stretch x 40 sec
  8. Shoulder Capsule Stretch (laying face down, knee up on the same side) x 40 sec each side
  9. Handstand Shoulder Stretch (facing the wall, pushing the chest towards the wall) x 10 reps In a ½ pike
  10. Legs Elevated Wheel Pose x20 sec Your feet are on the blocks here, and you want to be able to extend them, aka viparita dandasana (I should just be doing that pose again, regularly, honestly.) So you start w/ your butt not as close to your feet as you would if you were planning to walk your hands in & stand up.
  11. Legs Elevated Wheel Push Ups (x5) x2 sets
  12. Thread the needle floor stretch x30
  13. Uttana – about 30sec

Recovery day WO

When everything’s a little to a lotta sore

Discovered immediately this morning, walking around to get my coffee on & cats fed, that my glutes got really sore from yesterday’s WO. Excellent! It’s hard to get at them without heavy weight, but using the heavier sandbag for all those fwd & rev lunges did it. If I had a gym membership, once in awhile I’d use one of those barbell stations. You can do much heavier weight if you don’t have to snatch, overhead press and backload it!

Just do something / anything / a little bit

My upper body is still a bit fatigued & stiff too, as in I looked at a the Zgym routine I’d been thinking to do today & realised I am NOT into doing 100 swings w/ my 45lb bell today. I needed an easy routine for today, without a lot of added weight anywhere. Didn’t want to skip another Sunday, after having done that two weekends in a row. So I needed another moderate & short set to add to finishing the rest of Michele’s WO I started yesterday. Melissa!!

Anyway the best part about getting something done today is that I get to take Monday evening off.

 

16 Minute HIIT

  1. High Knees
  2. Pushup to Lunge (alternating)
  3. Jugglers Jumping Jacks
  4. Dead Bug Situp
  5. Surfer Burpee
  6. Leg Raise/Hip Lift
  7. Mountain Climber I hate Mt Climbers & always have. I’d have changed this if there were more than one of ’em, lol.
  8. Lunge Kick-Right
  9. Lunge Kick-Left
  10. Supergirl Pushups (or Plank)
  11. Tuck Jump
  12. Kick Back-Right
  13. Kick Back-Left
  14. Pendulum Squat
  15. Wood Chopper-Right’
  16. Wood Chopper-Left

Full Body Circuit Workout, pt 2

Michele had pointed out that I could do less rounds of each circuit if I’m short of time, even just one. I might try it that way, just for fun, unless next time I do one of her sets it’s a weekend and I wanna slam out the whole thing.

Circuit 3: 15/45×12=12min @45:37
1. Overhead Pull to Wide Flye (w/ pulse) On bench. 10s. Normally would do 15s here but this is a recovery WO.
2. (Bench on Right) Right Kneel Down up to Cross Over Step Knee Lift/Down Wide Squat to Criss Cross Jack (inside leg moving behind) no added weight
3. Bicep Curl to press up to OH tricep Overhead Circle Lateral 10s
4. (Bench on Left) Left Kneel Down up to Cross Over Step Knee Lift/Down Wide Squat to Criss Cross Jack

10/30×6=4min @1:01:45
Tuck Jump Burpee I decided to add the push-up. Less tuck jumps! And my tired body had done a 50-sec interval, hitting failure once.

Bonus: Inner & Outer Thighs 30 seconds work @1:04 +2lb ankle weights. I hadn’t previewed this yet but my thighs can handle 2lbs without too much strain, for most ass & thigh, mat exercises.
1. Right Leg – Straight Leg Lift (Toe down/heel up)
2. Right Knee in to Straight Leg Lift
3. Small Circle Clockwise
4. Small Circle Counter Clockwise
5. Right Leg Straight – Tap Heel Front/Toe Behind
6. Right Leg Behind – Left Leg Lift (toe down/heel up)
7. Left Leg Pull in & lift up
8. Inner thigh pulse Clam Shell Only b/c inner thighs less sore than much of the rest of me!
9. Tap Top Knee behind/toe to bottom knee
10. Kick ups
(Repeat all 10 on the left side – lay on right side)

Yoga

I left the vid going but did my own thing. I guess I wanted to pretend I had a WO buddy with me!

 

Yoga & Full Body Circuit Workout, pt 1

Another mix and match WO! I really needed some yoga. My neck has been stiff in both directions lately, from sleeping on it wrong & not enough stretching. But I’m not into full Astanga practices lately. So I decided to start with yoga, all low key, and then as much of this Michele routine as would fit in desired total length of time.

Wow! My body feels SO MUCH BETTER than it did before my WO. I got a lot of stuff done this morning too, so it’s a happily productive Saturday.

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Yoga

  • Astanga suryas & fundamentals, first 3 poses of primary.
  • Time = 24:12 . I knew this’d be about a half hour.

Full Body Circuit Workout

Circuit 1: 3x’s I didn’t hear the verbal explanation but I couldn’t quite understand the timing of these first parts of the circuit from the breakdown. No biggie tho. I looked @ the moves & set my timer to 15/45×12=12min. @ 6:39 Did the 1st circuit from breakdown.
1. Close/Wide Row 20s
2. SL Bulgarian w/ bicep curl / SL Push-up 10s I changed this slightly Next time do 15s. 
3. Mountain Climbers 10x / Dhanurasana 5 breaths Not sure if I’d changed this while previewing, but 45sec of just Mt Climbers was boring & I was into stretching more today.
4. Surrender to side leg lift orange Xband. Leg that lifts to the side goes back down to bent knee immediately.

10/30×6=4min @ 23. Joined in w/ the video here. This felt really hard
1. Plank, feet on sliders. Cross RL under to side plank & reach up. Back to plank & LA reach out. 3lb weight in moving hand. 2nd round kept only moving foot on slider. 
2. Other side

Circuit 2: 3x’s 15/45×12=12min
1. Upright row /  Bicep Curl / OH triceps 10s Since I cut some upper body out of the lunges I put in more variety for move 1, one move continuous per round
2. RL Fwd lunge / rev lunge RL Fwd Lunge  & shoulder press / LL Rev Lunge & bicep curl 1st rnd – 20s. 2nd & 3rd rnds – BL sandbag (53-55ish lbs) Hadn’t previewed this & just picked up heavier weights & simplified to lower body on the spot. Used sandbag for 2nd two rnds b/c grip strength fatigue. Also I kept one supporting leg per move rather than switching.
3. Commando  / Shoulder Tap Down-down-up-tap. Tapping arm goes directly to elbow.
4. LL Fwd lunge / rev lunge

10/30×6=4min
RL Rev pulse lunge / jump switch & kick (high, straight fwd) out / kicking leg goes back to pulse This move was super fun

More yoga!

About 20min. Felt f-ing great. Stuff after divider line is what I didn’t do from this Michele WO.

 

 


Perhaps a Zgym set before this would be good for tomorrow. 

Circuit 3: 15/45×12=12min @45:37
1. Overhead Raise to Wide Flye On bench. 15s
2. (Bench on Right) Right Kneel Down up to Cross Over Step Knee Lift/Down Wide Squat to Criss Cross Jack (inside leg moving behind) no added weight
3. Around the world Bicep Curl to Overhead Circle Lateral 10s
4. (Bench on Left) Left Kneel Down up to Cross Over Step Knee Lift/Down Wide Squat to Criss Cross Jack

10/30×6=4min @1:01:45
Tuck Jump ½ Burpee Plank – tuck – jump fwd & tuck jump – no push-up

Bonus: Inner & Outer Thighs 30 seconds work
1. Right Leg – Straight Leg Lift (Toe down/heel up)
2. Right Knee in to Straight Leg Lift
3. Small Circle Clockwise
4. Small Circle Counter Clockwise
5. Right Leg Straight – Tap Heel Front/Toe Behind
6. Right Leg Behind – Left Leg Lift (toe down/heel up)
7. Left Leg Pull in & lift up
8. Clam Shell
9. Tap Top Knee behind/toe to bottom knee
10. Kick ups
(Repeat all 10 on the left side – lay on right side)

Burn off those Vacation Calories WO, pt 2

Was going to do this yesterday & take today off. I’m glad I waited though b/c I’ve got more mental space for a longer WO on Friday nights.

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Warm-up: Jump rope 10/30×6=4min Since I was picking up in the middle of the WO with a standing arms set, I added a little cardio warm-up to rev things up. Wasn’t sure I’d finish the whole thing in the amount of post office time I’d feel like exercising but it’s all good. 

Burn off those Vacation Calories WO, pt 2

10/45×6=5:30 Rounds @44:42 I actually reduced the rest time rather than adding, atypically.
1. Bicep Curl Yellow Beachbody band
2. Overhead Tricep Extension 10s

Circuit 3: 10/1:00 12 Rounds @51:14
1. Stand Band at Ankles – Plies Squat Out Right to Kick side Red Egnegy band These bands aren’t v good so not surprised they’re not currently “in stock”. Michele’s WOs are great for trying out a lot of equipment u don’t normally use tho. These bands are too light for above the knees, but they were perfect for this move.
2. Stand Band at Ankles – Plies Squat OutLeft to Kick side
3. Around the World Right – Turn Side to Plies Squat 10s. I prefer around the worlds to be much slower & bodyrock style: a front raise to OH & lateral lower, then rev. So less plies squats b/c this way w/ two weights takes 2-3x longer on the upper body part.
4. Around the World Left – Turn Side to Plies Squat

15/45 6 Rounds @1:05
1. Lying Chest Press 20s, on bench
2. Dips w/Dancing Crab hands on floor Tried blocks 1st rnd but they fell over, so switched to bench, but the height of my bench made the crab too easy. So switched to floor.

Thigh Finisher: 30 Second 8 rounds (2x’s) @1:12 +2lb ankle weights
1. Squat Right Foot to block– Right Rev Lunge
2. Lay on Left Side – Right leg Straight Out (Toe down) Single Lift up & down
3. Hold Halfway up & pulse leg up
4. Pull knee in to chest/single leg lift
5. Squat Left Foot to block– Left Rev Lunge
6. Lay on Right Side – Left leg Straight Out (Toe Down) Single
Leg Lift up & down
7. Halfway up & pulse leg up
8. Pull knee in to chest/single leg lift

Bonus: Abs 45 Seconds 1 round @1:
1. V-sit Tap feet to floor wide then up feet together
2. V-crunch knees to chest
3. Crunch feet in & out to hollow pose
4. Dead Bug
5. Hold in Elbow Plank
6. Right Side Plank – Crunch top knee in
7. Left Side Plank – Crunch top knee in
8. Hyperextension hold – pull elbows in & press
out (hover off ground)

Time = 55:43. Allowed myself to stretch only to the 1hour mark.

Burn off those Vacation Calories Workout

And in other news, I got my WO in

After a couple beers! I’ve been doing this lately on a Wednesday. I want to hang out & destress first. Charlie was going off to jam night so I hung out with him & the kitties and then got down to business. This is only about half a (previously) normal workout. I’ve been getting a little tired of the Zgyms lately, or maybe it’s just this week. At any rate I’d previewed the first part of Michele’s latest last night & decided I’d do a post work segment of it. It was fun! I love her. She feels like a friend.


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Burn off those Vacation Calories Workout

@3:44 5min AMRAP Surrender Down/Up – Squat – Rev Lunge – 2x Thigh Burner Burpee Alt sides

Circuit 1: 10/1:00 12 Rounds @9:25
1. Right Reverse Lunge (Twist Weight to Front Knee)/Right Front Bench Lunge (Weight Twist Over L. Shoulder) 15lb dumbell, held w/ both hands
2. Left Reverse Lunge (Twist Weight to Front Knee)/Left Front Bench Lunge (Weight Twist Over R. Shoulder)
3. Y- Front Raise/Side Raise/Up-Right Row 10s
4. Clean & Press Burpee 20s I should really be doing 24s or 25s here but I can’t have a gym’s worth of weights lying around here. 

15/45 6 Rounds
1. Plank Rows, alt sides 20s
2. T-Raise Push-up One 15lb weight in the middle of mat. Push-up & alt side blank T-raise

Circuit 2L 10/1:00 12 Rounds @ 30:11
1. Right Side Lunge (15lbs Left hand Bicep curl)/Right Rev Lunge (10lbs right hand side raise)
2. Left Side Lunge (15lbs Right Hand Bicep Curl)/Left Rev Lunge (10lbsleft hand side raise)
3. Dive Bomber to Glute Lift/Pull leg through to lunge and overhead reach
4. Cross Hand Walk Push-up – Hop in – Reverse Lunge to Kick Front to Jump Switch Lunge 10s

Video gets to this point @44:42. I was a bit faster b/c I’d skipped the warm-up. Did a few stretches & closed.

 


The below is to finish later in the week

15/45 6 Rounds @44:42
1. Bicep Curl
2. Overhead Tricep Extension

Circuit 3: 10/1:00 12 Rounds
1. Stand Band at Ankles (Box or Floor) Plies Squat Out
Right to Kick side
2. Stand Band at Ankles (Box or Floor) Plies Squat Out
Left to Kick side
3. Around the World Right – Turn Side to Plies Squat
4. Around the World Left – Turn Side to Plies Squat

15/45 6 Rounds
1. Lying Chest Press
2. Dips w/Danching Crab

Thigh Finisher: 30 Second 8 rounds (2x’s)
1. Squat Right Foot to Box or BOSU – Rightt Reverse
Cross Over Lunge
2. Lay on Left Side – Right leg Straight Out (Toe down) Single
Lift up & down
3. Hold Halfway up & pulse leg up
4. Pull knee in to chest/single leg lift
5. Squat Left Foot to Box or BOSU – Left Reverse Cross
Over Lunge
6. Lay on Right Side – Left leg Straight Out (Toe Down) Single
Leg Lift up & down
7. Halfway up & pulse leg up
8. Pull knee in to chest/single leg lift

Bonus: Abs 45 Seconds 1 round
1. V-sit Tap feet to floor wide then up feet together
2. V-crunch knees to chest
3. Crunch feet in & out to hollow pose
4. Dead Bug
5. Hold in Elbow Plank
6. Right Side Plank – Crunch top knee in
7. Left Side Plank – Crunch top knee in
8. Hyperextension hold – pull elbows in & press
out (hover off ground)

Lifted Butt Series #1

I took two days off IN A ROW. I never do that unless I’m really sick or really injured, but I was in an oddly celebratory, WTF kind of mood. Also gloating over the fact of ordering 25″ waist jeans and having them fit nicely. I’ve never gained any significant amount of weight in my life, but I had a moment there – amidst the transition – of relative doughiness. All understandable given vast change of circumstance! That’s what can happen to us overconfident types, prone to jumping off cliffs. I’ll be FINE, really.

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Warm-up: Jump rope 10/30×6=4min

Lifted Butt Series #1

Part 1

  1. Side Jump Lunge x20 Touching floor w/ fingertips of hand opp side of leg lunging out to the side.
  2. Weighted side lunge knee up / side lunge jump x20 15s
  3. weighted curtsy lunge side kick / step into side lunge & jump to switch x20 15s
  4. weighted Side lunge jump to surrender x20 15s

Part 2 – x4 √, √, √,

  1. One leg box squats bridge alt. x20 I feel like SL box squats are more work for me, so swapped out the bridge.
  2. Kettlebell swing x20 45lb kettlebell
  3.  KB Squat jump x20 26lb kettlebell

24:39 w/ warm-up

300 reps

x3 rounds Really pretty easy set. I hadn’t planned on adding so did one round w/ Z but I was faster. Took a break to paste in notes & type this & did next two rounds w/ music.

1. Jump Squat Twist Knee Up x 10
2. Plank Heel Touch to Push Up x 10
3. Switch lunge to rocket x 10 alt.
4. Donkey Kick to Pike Press x 10
5. Backward Lunge (stay low) to Jump Squat x 10 alt.
6. Plank Knee Tuck / Cross Body Kick / Leg Lift x 10 alt.
7. Side to Side Lunge (stay low) x 10 alt.
8. Side Plank Kick Up x 10 alt.
9. Side to Side Squat Hop (stay low) to Jump Squat x 10. alt.
10. Reverse Plank Kick Up x 10 alt.

Then just a bit of yoga to stretch out.