BodyRock – Full Body Burn, some abs & yoga

Can’t seem to shake this cough I’ve got going. Nonetheless I had a really good cardio set.

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BodyRock – Full Body Burn

15/50×33=35:45 (50sec rest interval in the middle)

  • Jump rope. Repeat before every #d move.
  1. Clean & press – starting w/ weights bet knees in a squat. 20s
  2. Decline push-up, row both side, jump fwd, clean & press, 20s
  3. Shot-put abs, kind of like a wood chop. Swing weight outside one leg & up & over other shoulder. Can sort of “catch” the weight w/ the other hand – swing it into it. 20
  4. Shot-put abs, other side
  5. 1/2 burpee w/ tuck jump Wanted to do the push-up
  6. Lunge fwd, bicep curl, rotate out, back in & step back. Alt. 15s
  7. Tricep dips
  8. Feet elevated, touch toe to opp hand
  • Bench jumps (side to side For those of us who remember step aerobics). Repeat before every #d move.
  1. Clean & press – starting w/ weights bet knees in a squat
  2. Decline push-up, row both side, jump fwd, clean & press, 20s
  3. SA swing 26lb kettlebell
  4. Other side shot-put
  5. Tuck jump burpee
  6. Lunge fwd, bicep curl, rotate out, back in & step back. Alt.
  7. Tricep dips
  8. Feet elevated, touch toe to opp hand

Abs

  • A somewhat ad lib 10/45×8=7:20min set. I pulled up a recent Michele burnout but couldn’t really remember it, so did some random abs I liked.

Yoga

  • Got in eka pada sirsasana/s, or as we ashtangis & former ashtangis like to call those kinds of poses, and “LBH”, short for leg-behind-head.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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