Lower Body HIIT & yoga

Finished previewing the HIIT this morning & thought I wasn’t up for it, but then decided to give it a go. Thought I’d worked a lot harder than the stats show! It was good for today. I did a much more thorough stretch than I’d done after Wednesday’s much longer routine.

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Lower body HIIT

  • I did from breakdown 15/50×38, with a 2.5min break in the middle = 43:40min set. Except I set my timer wrong & put the break in the wrong place! Had to add two intervals on the end. No matter! If I do this again I’ll put the ankle weights in their own burnout set & do it 10/50. Don’t need much transition time there. And I’ll add more than the one interval of jump rope & maybe some swings. 
  1. High knees jump rope
  2. Alt fwd lunge w/ lateral raise, 10s
  3. Squat & press up, 26lb kettlebell
  4. Squat & alt leg lift to the side while pressing up, 15s
  5. Alt fwd lunge w/ bicep curls, 15s
  6. Plie goblet squat & press up, 35lb bell
  7. Curtsy lunge & kick out (one leg), 20s & orng band(?) – resting weight on the thigh of the leg that’s kicking out.
  8. Other side
  9. Alt fwd lunge w/ wood chop, start w/ weight OH, 15
  10.  Bulgarian 35lb kettlebell held goblet style? Or 20s. She does another press-up here. Is addicted to pressing up in this WO! I like to focus on the legs (and knees!) when doing Bulgarians.
  11.  Other side
  12. RL stationary lunge, down & up. On the up, lateral raise w/ left hand, 10
  13. Other side
  14. Deep squat w/ front raise 5s
  15. Narrow squat & press up 20s
  16. Wide plie low squat 45lb kettlebell
  17. Rev plank alt leg lift changed this one
  18. Wall sit changed this one too

    Break – 2 ½ min. Had to pause @ end of first set b/c even w/ scrolling I’d missed one! (Move #5) 

  19. Deadlift and a 3rd change! 45lb kettlebell. I wouldn’t bump up in that many moves right now, but for both legs together DL I’d do 60lbs if I had it. 
  20. SL DL / drop non stabilizer back & lunge. repeat 35lb kettlebell
  21. Other side
  22. Step up & knee up to back lunge, on bench 20s
  23. Other side
  24. Lunge to the side & come back & knee up. I omitted press-ups. 35lb kettlebell
  25. Other side
  26. Deadlift 45lb kettlebell
  27. Wide leg DL 45lb kettlebell
  28. Good morning 15s
  29. Jump squat to alt jump rev lunge
  30. SL thrust, from rev tabletop, moving leg straight w/ foot pointed
  31. Other side
  32. Alt SL box squats 10lbs. pause here to add 5lb ankle weights

  33. LL Outer leg lifts

  34. LL Rainbow leg. On hands & knees. LL straight w/ foot pointed up & to alt sides – big arc.
  35. LL Pull knee in, then extend out to the back, swing around to the side & back out to the back. Up-out-in-down
  36. RL Outer leg lifts
  37. RL Rainbow leg. On hands & knees. LL straight w/ foot pointed up & to alt sides – big arc.
  38. RL Pull knee in, then extend out to the back, swing around to the side & back out to the back. Up-out-in-down

Yoga

Single 10/60 intervals

  1. Virasana
  2. Supta V
  3. Malasana
  4. Paschimo
  5. Upavistha Konasana A
  6. Baddha Konasana A
  7. RL Anjenay
  8. LL Anjenay
  9. RL Hanuman
  10. LL Hanuman
  11. Ustrasana
  12. Urdhva D
  13. Sirsasana
  14. Bhujangasana (w/ a quick happy puppy after)
  15. Ardha Matseyen (var)
  16. Other side
  17. Sarvanga
  18. Halasana
  19. Karna Pidasana
  20. Savasana

 

 

 

 

 

 

 

 

 

 

 

 

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