5000 Seconds for 5000 Subs Workout: Cross Fit HIIT and Pyramids

As it turns out, yesterday’s “moving work” wasn’t all that strenuous, but since I hadn’t known exactly what to expect I took my rest, got other (art) stuff done & saved this beast for today. Decided not to preview any of it beyond looking at the list, resolving to try to at least get through the first two sections before pausing the video for notes.

This was so much fun! Didn’t drag at all.

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Crotch Heart in Sweat

5000 Seconds for 5000 Subs Workout: Cross Fit HIIT and Pyramids 

Adapted Zach Filer bodyweight challenge:
10 minute Amrap I kept right up here!
1. Roll back to 3 pulse Lunges 5/leg Both feet down on the ground to come up tho; no pistol-ing it up
2. Russian push-ups 10 reps Didn’t put elbows all the way down for left arm, but went from catarunga to lowered elbows & kept pace
3. Pike glute raise to full kickthroughs 6/leg
4. Plank tuck to Tuck jumps 10 reps

 Cross Fit moves HIIT set: 20:10 4x each move 10 minutes
1. Hang cleans 2, 20lb weights
2. SA snatch lat tuck jump 2, 20lb weights, doing lateral jump over mat
3. Handstand to pistol LOVE!
4. Split Lunge snatch to SL DL 2, 15lb weights
5. Roll back box jump burpee.

Strength HIIT pyramid 60:10/ 50:10/40:10 I took a break before the last interval, like J.
24 minutes
1. Squat alt step ups 2, 15lb weights
2. Decline spider knee burpee
3. Alt SL box squat + alt forward lunge 2, 10lb weights For the tender right knee.
4. FAST Inchworm out +push-up plank hop up + 180 tuck
5. Alt curtsy step downs 2, 20lb weights Going light on stepping up or down (right knee)
6. Plank tuck alt kick thru to crab toe touch
7. Body weight bulg to fwd lunge and switch LOVE! Body weight & balance moves are very yogic in flavor.
8. Decline push up clean and press 2, 20lb weights

 Cross Fit moves HIIT set: 20:10 4x each move 10 minutes
1. Hang cleans
2. SA snatch lat tuck jump
3. Handstand to pistol
4. Split Lunge snatch to SL DL
5. Roll back box jump burpee. So wet at this point that my upper back made squishy noises on my Manduka during the roll back.

Cardio and core tabata pair time pyramids:
18 minutes Getting tired here & took breaks after every 6min set. If u don’t preview it’s useful to know where ur equipment needs to be anyway.

1. OH high knee toe taps 6 and chair lunges 6 2, 10lb weights
2. Weight plate ab pass 5lb dumbbell This was plenty enough weight on the hip flexors!

1. 4 groiners 3 switch lunges
2. Side plank toe touch and reach under to rev plank leg lifts

1. Switch foot mtn climber and 2 Lunge hops
2. Sarvanga to halasana (and reverse curl or leg drop)! Happy to see (a variation of) this move again so soon. With my renewed interest in ashtanga these are poses I practice nearly every single day. No stretch in the hammies for me here tho b/c mine are really open.

Cross fit moves HIIT set: 20:10 4x each move 10 minutes (82 minutes total)
1. Hang cleans
2. SA snatch lat tuck jump
3. Handstand to pistol
4. Split Lunge snatch to SL DL
5. Roll back box jump burpee.

2 minute yoga vinyasa flow cool down
Down dog
Knee tuck to crescent Lunge
Vinyasa

No Equipment full body Vacation Workout #6

 

I kicked some serious ass! Wasn’t sure I’d be able to get through a Julia, especially as this is the 5th consecutive day of working out, but I did it! I just feel so much crappier, psychologically, if I don’t work out… Tomorrow will either be a rest day or astanga.

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No Equipment full body Vacation Workout #6

Tabata 1: 20:10 8x 4 minutes
Two switch foot lunges two front kicks

AMRAP 1: 6 minutes
10 switch lunges, 2=1, OH arms
10 front kick jab/cross, ea side
10 runners Lunge toe taps/leg
10 push-ups

Superset 1: 4x @ 12:20 Did 1 round along with & then paused video.
1. 8 Roll back burpee 3 bunny hop
2. 10 repeater kick throughs/side front foot stays planted between reps / u don’t go back to plank, only kicking foot returns

Tabata 2: pair @ 22:00 (finished the former at 22:22!! But behind to type notes & then find my place again.)
1. Bunny hops fwd and back
2. Alt hip dips and knee drives forearm, rotate to one side & same side knee-in

AMRAP 2: 6 minutes
10 squat jumps
10 oblique plank hops 2=1
10 sumo squat heel up and stomp
10 pull-ups (with strap) push-ups

Superset 2: 4x @ 33:45 Kept up here (modified).
1. SL DL rocket up 10/ leg
2. airplane (like dighasana, but u can keep arms back if u want) to ½ SL pistol squat 5/ leg Bend hovering leg for levitating lunge Didn’t want to attempt to rush the pistols. Can be tricky on my knees and the right one is a tiny bit sensitive lately. I was able to keep up by modifying & it felt good to emphasis more the even hips on the dighasana-like first part.

Tabata 3: @ 44:30
1. Split Lunge clap under SL push-up

AMRAP 3: 6 minutes
10 touchdowns low jumping jacks, touching floor w/ fingertips on in & out 2=1
10 plank jack shoulder taps 2=1
10 t-stand dip and leg lifts 5/side
10 chin-ups push-ups

Superset 3: 4x @ 56:00 Ya I turned off the video after round 1 again for this one! EVIL, EVIL, DOUBLE BURPEES!!!!!
1. Double star burpees 6 2 jack push-ups @ bottom, 2 plank hops, 2 star jumps
2. Jab cross hook Knee drive 10/ side

Tabata 4: pair @ 1:04
1. Lateral lunges hops touch downs +tuck jump Split lunge, leg back on inside of mat. Lunge hop to end, bring back foot forward & touch fingertips to ground. Tuck jump.
2. Sarvangasana to Halasana

AMRAP 4: 6 minutes @ 1:10 OK I changed 3 of 4 moves here, but I’m keeping in the spirit of the workout (even if adding a little equipment, but that’s allowed for those who cannot afford to go on vacation & thus possibly exercising w/out equipment. (Let’s face it, if I could go on a vacation I’d make sure it’d include gym access lol.)
10 box jumps wide tuck jumps
10 swings, 35lb kettlebell tricep push-ups & plank tuck jumps
10 boat abs
10 slider pike abs push-ups

Superset 4: 4x 1:17
1. Plyo lunges 10/ leg
2. 5x Dolphin vinyasa flow Down dog, elbows down & back up, jump forward to utkatasana, uttanasana, catarunga, updog

Total time 1:39, including all breaks / interruptions.

Very quick stretch….

Metabolic Resistance Training Combo Workout Video

Well… Neglecting the yoga again and I found myself 1) super slow and 2) super cranky, at the end of the workout. I took too long! But I succeeded in burning off some anxiety… Our new kitten, Lady Theodora, arrives tomorrow. We have to go to the airport & pick her up in United Cargo. I have empathetic anxiety…

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Metabolic Resistance Training Combo Workout Video

Warmup Followed along w/ video.

Circuit 3x Did 1st round of the circuit w/ video
1. Step Wide Squat with dumbbell shoulder press 15x, 2=1 10lbs ea hand 1st round, with orange band around thighs, 8lbs ea hand round 2, moving quick 
2. Chair Sit Burpee 15x 5-8lbs ea hand, Coming to utkatasana w/ weights in hands
3. Plank Jack 30x

5x Full/5x Pulse (5x) 8lbs ea hand OMG It must be the anxiety, or my arms still aren’t recovered, but I could barely manage to do the first 2 reps of these together & then hadda rest after each one! Chose to do that rather than drop to 5s tho.
Side Shoulder Raise (Palms turn up)/Hold Face Up & Pulse

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COMBO 10x @ 21:30 8lbs Oh my lord I barely made it thru w/ 8lbs. These dumbbells belong to the kids & I think they might actually weigh more than mine that are supposed to be 10s… #conspiracy (but I’m not kidding I think they do)
Right Turkish Get Up – Hold at top – Left Front Lunge (Hold) press right elbow to left knee. Left Reverse Lunge with Overhead Tricep Extension. Back to kneel and lower to 3x’s 1/2 Side Plank Glute Lift. Lower down.

COMBO 10x
Left Turkish Get up – hold at top – right front lunge (hold) Press left elbow to right knee. Right Reverse Lunge with overhead tricep extension. Back to kneel & 3x’s 1/2 side plank glute lift. Lower down

Circuit 3x
1. Seated Rear Delt Raise (Bent over or in a plank 15x 8lbs ea hand 1st round, 10lbs 2nd & 3rd rounds
2. Womanmaker plank-row-row-pushup-clean&press So I did only 1 push-up per rep vs the usual 2, Julia style 15x 15lbs ea hand 1st round. Dropped to 10lbs the 2nd round. I’d have done 12s if I had ’em. Didn’t think I could get thru 3 rounds with the 15s… By dropping I managed to get thru the 15 reps w/out taking a break
3. Plank (Tap Opp Hand to foot) ½ Burpee, tuck jump 15x Started off w/ some tuck jumps but honestly, today was just tough for me so switched to squat jumps

5x Full/5x Pulse (5x)
Plies Squat/Plies Squat Pulse 20lbs on shoulders & orange band on thighs

Circuit 3x
1. Squat with kick front and punch front 15x 2=1 3lbs each hand +8lb vest
2. 3x’s Skater Lunge with Tuck Jump or squat jump 14x Started w/ weak tuck jumps on 1st round & then was like “Naaa… / shallow semi squat jump”
3. Walk out to plank, frog hop, push-up, hop up & hop to turn 15x Oy and vey!!! These were so torturous for me that on the 3rd round, I did last 2 moves alt: 5 of move 3, 7 move 2, 5 move 3, 7 move 2, 5 move 3

Time = 1:31 I thought this was the end of the routine but look there’s almost twice as much more!

5x Full/5x Pulse (5x) 2 10lbs This move felt a little rushed & awkward but probably just me
Up & out bicep curls /  Pulse

COMBO 10x OK maybe I should’ve stopped. I watched the first part of the first side 2x. Couldn’t get the end bit. Decided to simplify rather than stop.
Right Side Lunge to Right Front Cross Bench Lunge/Step up Right with left side leg lift – straddle bench – Plant left foot on top & Cross tap right foot off back 5x’s. Right side leg lift to straddle & left glute lift off front (repeat)

COMBO 10x
Left Side Lunge to Left Cross Front Bench Lunge/Step up left with left side leg lift – straddle bench – Plant right foot on top & cross tap left foot off back 5x’s. Left Side leg lift to straddle & right glute lift to front (repeat)

Circuit 3x 2 10lb weights for all
1. Lying Close Grip Pull over with Close Grip Press 15x
2. Weights over chest Flye (lower to side & then up & turn palms down) 15x
3. Nosebuster with pulse close grip press 15x

5x full/5x Pulse (5x)
Malasana Squat/Halfway (hands on floor) Pulse up

My own stretching – minimal

Anna’s Christmas in July Workout Video

Last time I worked out with Michele I basically followed all the way through, except for doing some of my own yoga things in the cool down. This time I decided to skip the warm-up in favor of my usual (10/30×6=4min) jump rope intervals. And then I skipped the video cool down in favor of my own, ad-lib asana.

Anyway my quads were sore, which I only discovered during the my jump rope warm-up. I felt the strain in the first combo too. I guess tomorrow I might not want to do the legs routine I’d planned… I could either do a real rest day or another more yoga centric something. We’ll see.

Went to find Henry before my shower. He stays outside almost all day if it’s nice out. In that case I don’t feel bad about making Rocco stay outside with him. I don’t worry about a desperate coyote getting brave enough to jump the back fence if she’s out there too.

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Warmup: (10/30×6=4min) jump rope

Anna’s Christmas in July Workout Video

Part 1: *AMRAP

Michele calls these “combos”, but even tho you wouldn’t be counting rounds (b/c it’s hard enough just to learn the moves & keep the sequence straight) I feel like anything you repeat for a specific length of time is automatically “as many rounds as possible”.

I think the necessity of concentration to get the moves right is actually a good thing – mind-body focus. Anyway you do it is good.

Combo 1 : 5 minutes starts @ 6:54
2x Switch lunge. On the floor. My lowest choice of elevations is 13″ , higher than I’d want here. Sometimes I use a yoga block for jump-overs, but for switch lunges I’d be to focused on placing my feet. Lower back knee 1st to surrender down & back up. 2nd foot steps up knee lift. Reverse lunge down to wide squat to the side. Criss cross jack. Wide squat to heel click. 3x plank jack

5/30 3 rounds
1. Standing Dumbbell Curl 13lbs each hand
2. Kneeling right arm tricep kickback 10lbs each hand
3. Close hand push-up
4. Kneeling left arm tricep kickback

10x Surfer Burpee (Repeat 1 more time, after 30-sec brea) Hadn’t previewed & I realized I was doing these slightly differently but that’s ok.

Combo 2 : 5 minutes (Widow Maker)
Push-up, row, T-stand both sides, reg deadlift (for me) 3x. Bent over row 3x, 1 clean & press 2, 15lbs weights

5/30 3 rounds2, 15lbs weights
1. Virasana Rear Delt Raise 2, 10lbs weights all 3 round
2. Kneeling Overhead Shoulder to Shoulder Raise 1, 15lbs weight 1st round, then 2, 10lbs weights 
3. Kneeling Tricep Overhead Extension (Down 3/Up 1) 2, 10lbs weights
4. Overhead Shoulder Press (Up 2/down 2) 2, 15lbs weights 1st round, then down to 13lbs each hand rounds 2 & 3

10x 2x Squat Pulse to Stand with Overhead Press (Repeat 1 more x) 2, 15lbs weights

Combo 3: 5 minutes +8lb vest
Round house Kick Right to 2x Squat Pulse & Left Reverse Cross over lunge/Left Side lunge to leg lift & Right Side arm out (hold) 3x Right Arm overhead pull with Squat Jacks (repeat with left leg) 10lb weight

5/30 3 rounds
1. Lay on Right Side (bent knees) on right elbow – knee raise toward shoulders
2. Lay on Left Side (bent knees) on left elbow – knees raise toward shoulders
3. Butterfly legs on floor Crunch up
4. Butterfly legs in air – opposite hand to foot

20x Pendulums or Plank side to side hops (repeat 1 more time) 1st round I did as the bench hops (13″ bench). 2nd round I put on 2 5lb ankle weights & did tap downs, 2=1 for both rounds

Combo 4: 5 minutes
1x Dive Bomber (hold Plank) right knee to right elbow then to center then to left elbow with glute raise between. Plant right foot on floor and kick through. Pull back to a side plank and 3x Side Plank hip raise. Repeat from Dive Bomber with left leg

5/30 3 rounds 2, 10lbs weights for all
1. Hold dumbbell in left hand (45 degree) Curl Right dumbbell
2. Hold dumbbell in right hand (45 degree) Curl Left dumbbell
3. Alternate Upright Rows, 1 hand closer in than the other, alt I modified this slights
4. Alternate Front/Side Raise

10x Thigh Burner Burpee (repeat 1 more time) 2nd round I added my orange band for fun. Was good! Might try heavier / harder purple band next time.

Bonus: Abs 15/45 2 rounds
(during the 15 seconds flutter kick legs)
1. Crunch up
2. Crunch up with alternating knee lift
3. Knees Bent or straight leg/pull in and push out 3lbs bet feet
4. Buzz Saw Plank
5. Elbow Plank – drop knees to floor

Yoga

Virasana, supta v, malasana, paschimo, bhujangasana, 1/2 bheka both sides, savasana

Summer of Sweat Circuit Workout Video

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Henry was stalking me during coffee time this morning.

Well that was fun! This is a long workout & it’s got a lot of combo moves I knew I’d never get right or remember from notes. I picked it out before the weekend to do this week, my 2nd Michele routine, and decided immediately I wouldn’t preview at all.

I love jump rope and I love jump rope & abs routines. This certainly helped my mood.

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Summer of Sweat Circuit Workout Video

Part 1: 10/50/10/30/10/1:00 (2 rounds)
1a. Straight abs Back across Stability Ball Crunch up no ball! I braced toes & held weights, 10lbs 1st round & 20lbs second
1b. Jump Rope
1c. Side to Side Lunge 40lbs

2a. Right Side Plank – R. Knee Crunch (Bottom Leg)
2b. Jump Rope
2c. Squat with Alternating Overhead Twist 40lbs – 1st / 30lbs – 2nd

3a. Lay flat (5lb – 1st / 3lbs – 2nd  dumbbell b/w Feet) Crunch feet in and then press out
3b. Jump Rope
3c. Alternating Reverse Cross Over Lunge 30lbs

4a. Left Side Plank – Crunch Left knee in (Bottom leg)
4b. Jump Rope
4c. Hold Weight at Chest – Hover Squat to Deadlift 20lbs This is very light for me but I didn’t understand this move in my body the first Michele workout I tried. Did that one from a list. This time I got it. I think I’d hold 30lbs here next time. For reg deadlifts I do 40lbs but I’d do 50lbs if I had the weights or (even better) a sandbag

5a. Bicycle
5b. Jump Rope
5c. Right Side Lunge to Right Knee Crunch

6a. Bicycle
6b. Jump Rope
6c. Left Side Lunge to Left Knee Crunch

7a. Right Side 1/2 Plank Glute Raise
7b. Jump Rope
7c. Right Side Lunge to Right Reverse Cross Over Lunge

8a. Left Side 1/2 Plank to Glute Raise
8b. Jump Rope
8c. Left Side Lunge to Left Reverse Cross Over Lunge

Part 2: Combos 5:00 each (1 round)
1. Right Front Lunge (on Floor) Step left foot to bench (hold) 4x Glute Pulse. Step down and Reverse Right Lunge (bring left foot back)/Squat out wide Right to Heel click jack. Repeat lead with left +8lb vest I’m glad I did this with the video b/c M is so easy to follow. That’s why I decided to give this whole workout a go “along with”. I like to pause and take notes, but then I’m rich in time so…

2. Right one legged squat to box (right bicep curl)/ Stand and turn to side. Left side lunge to knee lift/Jump Squat pull weight overhead/Left side lunge then turn and repeat from squat 5lb dumbell I had to do a SL hop on the turns b/c I’m working out on carpeting. Was ok b/c it was a good test of balance. I paused a bit @ the top of the SL squat so I could get a good extension on the raised leg. Working on my pistols.

3. Left one legged squat to box (left bicep curl)/Stand and turn to side. Right side lunge to right knee lift/Jump Squat pull weight overhead/Left side lunge and turn to repeat from squat.

Part 3: 15/1:00 (2 rounds)
1. Back on bench ball – Crunch up and press weight overhead
2. ankle weights? Ball between feet – Crunch in then press out and twist elbow to side
3. Seated Russian Twist w/overhead press 15lbs 1st round & then 10lbs
4. Butterfly legs – Sit up and touch weight past feet 3lbs bet feet 1st round. This almost killed me & failure like 3 seconds before the end of the set & I hadda drop the weight. No weight on the 2nd round!
5. Alternate Side V-Crunch

I actually followed along with the stretch & did a bit further where it felt good, hanumanasana / splits for the hip flexors for example.