HIIT, abs and arms & a bit of yoga

Wow! I knew this’d be a moderate WO, but it was way more-so than yesterday’s Astanga. I was really sore, in the back, when I first got up today, but in a good way. I worked through some stuff that needed to be “got at”.

Good thing I added in 8 intervals of jump rope today tho! LOL. It was fine. The bar is really low these days. I just like to move my body.


Based on

BodyRock – Full Body At Home Workout

Except she does 37 moves 10/50. I left off the last, overly complicated move for an even set I could split into two. I then added 4 intervals of jump rope to both sets (8 total), and timed my WO to be:

  • 15/50×44, with a 3min break in the middle, for a 50:40, pretty easy set.
  1. Jacks, arms in right angles
  2. Elevated side plank. Top arm straight up & alongside body, 10. Couldn’t stack feet here, tho I usually do in side plank. This weight, 10, is my max for this move tho, and elevated makes it harder.
  3. Other side
  4. Both feet elevated, superman. Lift leg & opp arm, then crunch knee in to elbow, alt.
  5. Jump rope
  6. Knee out to same side arm & then straight under in middle, alt.
  7. Plie squat. Bicep curl while down, rotate out & back in, then stand. 15s
  8. Plank. Row & tricep kickback. All one side 15
  9. Other side
  10. Jump rope
  11. C-sit fly. When arms come down legs come up together & weights come twd ea other under legs 10s
  12. C-sit, holding weight OH. (Do on floor but keep both heels off floor.) Bring 1 leg in & lower weight beyond knee. Repeat 10
  13. Other side
  14. C-sit alt leg raise passing weight underneath 10
  15. Jump rope
  16. Chest press w/ leg lifts 20s
  17. On back, arm toward opp leg, 10 (keep other heel off floor?
  18. Other side
  19. Jump rope
  20. C-sit, press up & then elbows in, 15s
  21. Side plank. Row. Then lateral raise & pull back. Press back out & lower 10s. Feet stacked here.
  22. Other side3min break
  1. Stationary lunge. Bicep curl, press up, OH tricep. Stay in lunge, 10s & 2lb wrist weights
  2. Other side
  3. Crunch, legs go out, hovering above floor & crunch, 5lbs bet feet
  4. Weight pass, 5lbs Take off wrist weights.
  5. Jump rope
  6. Crunch, weight moving over knees, 10
  7. Side plank, reach unders & up, 10
  8. Same side. Lift fwd, lateral, palm to ceiling & lift straight back
  9. Other side – Side plank, reach unders & up, 10
  10. Jump rope
  11. Other side – Lift fwd, lateral, palm to ceiling & lift straight back
  12. Straight abs, to 75%
  13. V-abs, 5lbs bet feet
  14. Other side
  15. Jump rope
  16. Tricep dips
  17. T-arms. Lift up to shoulder level. Rotate hands up to goal post arms & elbows in. Back out & rotate hands down to be level w/ shoulders. Lower arms. 10s
  18. Stationary lunge, traffic director arms, 10
  19. Other leg fwd, arms bent into 1/2 bicep & rotated out. Extend alt arm fwd – serving tray 10s
  20. Jump rope
  21. Standing, arms bent in 1/2 bicep, rotate both out & back in, 10s
  22. Alt rev lunge / Upright rows 10s


















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