2017 Holiday HIIT #11: 12 AMRAP of Christmas By Jen A

This was be my 2nd “unmeasured” WO. I guess it’s useful as an experiment in detachment, but shit… Most people depend on gyms or yoga studios, workout buddies and often coaches. I have none of that shit to keep me motivated, not even a regularly updated supply of current exercise clothes. If you work out with other people, this is inspiring.

And so I have a new monitor on the way, even though I shouldn’t because I’m not earning any money, at this point. I was shocked to see the cheapest I can get a Polar strap replacement is $72, and I just got the last one May 26, 2017. I went ahead and ordered the new battery, and then today ordered the other monitor, which is cheaper and newer. It seems like that entire market has really died off though.

Without stats I knew I was going to be unmotivated, but an AMRAP appeals. I can go slow & not extend my WO time too much, other than when I take my breaks! (After every set usually, lol.)

11:08am – 12:55pm, so 1 hour 47min for WO part, plus equipment stowing & stretching….

1hr 54min

2017 Holiday HIIT #11: 12 AMRAP of Christmas By Jen A

  • Rounds 1 (12 min / reps) – 5 (8min / reps) with breakdown, as that was as far as I’d previewed yesterday.

12 minute (12 reps) 1 full round, then move 1 & 2 dragon lunges
1. Standard burpee w/ push-up
2. Dragon lunge burpee 6/6, sandbag
3. Plank jack Burpee step up 6/leg 15s, no push-up Next time, up weights to 20s and do the push-up.
4. T stand (SA press up) 3 bunny hop burpee @ the top, 6/side 1st rnd – 15s

11 minute (11 reps) +8lb vest 1 full round, 2nd round to 2nd move & 4 on each side for curtsies
1. Deadlift to squat 20s +2lb wrist weights
2. 1&3/4 box squat BL sandbag All the way down, 3/4 up, back down, fully up.
3. Right curtesy to lat leg lift 15s +5lb ankle weights Left these on 4 2nd round to save time. Next time put on @ beginning
4. Left curtesy to lat leg lift

10 minutes (10 reps) 2 full rounds, box jumps, ½ round face melters
1. Plank hop box jump
2. Face melters 10/leg Feet elevated, jogging on & off bench.
3. Lateral box jump oblique plank hop 5/side Hop up. Hop down. Lateral plank hop.
4. Weighted Chair lunges 2=1 20

9 minute (9 reps) 1 full round, 2nd round full on move 1
1. Plank row to t stand 9/side, 10s +2lb wrist weights
2. Reverse lunge and curl 9/side, 10s +2lb wrist weights +8lb vest
3. Hang clean 20s +2lb wrist weights +8lb vest
4. Reverse grip push-ups bi curl 15s

8 minute (8 reps) 2 full rounds. For 3rd round cut all but the swings to 4 b/c wasn’t sure I’d finish. Did the double moves both sides, then 4 more SA swings ea side, then 20 kettlebell swings to the beep.
1. SA swing right 15
2. SA clean and press right 20
3. Swings Slams 35lb kettle bell
4. SA swing left 15
5. SA clean and press left 20

7 minute (7 reps) Almost 2 rounds. Finished ½ way thru 6th rep of move 4.
1. Rotational chest press 20s
2. Yoga tricep pushup
3. Get up press up tricep extension 10s
4. Tricep pushup tricep kickback 10s

6 minute (6 reps) 1 full round, moves 1,2 & 1 rep of the criss-cross burpee
1. 6 high knee /1 drop and pop= 1 rep
2. Broad jump snatch 20s
3. Criss cross burpees
4. 3 switch lunge handstand

5 minute (5 reps) 1 full round, up to 4 ea side on the split lunge snatches
1. Clean and press 20s
2. Traffic director lunges 5/leg, 10s
3. Split lunge snatches 5/leg, 15s
4. Arnold press 15s

4 minute 4 full rounds, the 5 push-ups & 5 rows ea side (so minus 5 push-ups, NOT full range of motion either, or nose tip to mat)
1. Increasing reps manmaker to step ups 20s Really wanted to drop weight here but satisfied self w/ a note break before starting

3 minute (3 reps) 1 full round & 2 turkish (1 ea side)
1. Turkish Get up right 10
2. Turkish Get up left
3. Clean and press to oh Squat sandbag, but I’d have dropped to 15s if I’d made it thru to here a 2nd time.

2 minute
1. Bulgarian to bulg hop to Sl push-up 1 min per leg

1 minute
Plank hold

Very minimal yoga after


Full Body Bicep Triceps Shoulders Abs by Kristin R

Ya I took a quick look at the breakdown of the 2nd, post announcement video & thought, Too hard. She’s gotten too tough for me at the moment! lol. That’s ok. I’ve still got a little crick in my neck and I know I should do just a yoga but… it’s cold and it’s the Pacific Northwest kind.

This popped up in “recommended” & it looked like more my speed.


I hadn’t looked at any of the pix Charlie took Monday, when we went to the coast (for the one and only time this year!), until yesterday. At one point he was trying to get puppy Penny next to Rocco for a picture. She kept getting up to go to him, so I held her in place for a bit. I wish my muscles were always popping, lol, but at least when I’m using them even a little bit they show.

My dad once called me “the world’s mightiest midget”, lol

Full Body Bicep Triceps Shoulders Abs by Kristin R

Tabata Pairs: (I alternated moves 1 & 2 for both sets)
1. Touchdowns Bicep Curl 15 / Squat Curl & Press 15s feet sort of close together.
2. Squat Thrust Tricep Extensions squat all the way down / Alt Rev Lunge Tricep Kickbacks 10s +2lb wrist weights 4 both.

Descending Pyramid Combo (10, 8, 6) 8:58min
1. Rev Grip Burpee + Weighted Squat Jumps 15s
2. Straddle Box jump + 2x Tricep Pushups Jump off end of bench

Tri-set: 3x (7:42)
1. 12 Arnold Press 15s w/ bicep curl but I think this was a mistake
2. 20 Goblet Chair Lunges 1=1 20
3. 8 Elevated Pike Pushups

Tri-set: 3x (8:42)
1. 10 Weighted Russian Twist Bicycles (2=1) 15 twisting to the side of the foot that’s going out
2. 10 Plank Tricep Extensions (2=1) 10s
3. 10 Slider Ball Pikes

30:10 x4 (8 min)
1 Kneeling to Stand to SL DL Back lunge, knee to floor & sit back (holding dumbbell w/ both hands) Come to stand lifting knee up, DL (one hand holding) 20
2 Hitch Kick Pistols 2-4th rounds challenged myself to keep my leg out to 90-deg at the end of the switch kick, ie bending & pulling knee in just to extend it again b4 the next pistol.
3 Pendulum Lunges 20s, stay on one leg

DB Complex Finisher: 6 reps – 4x 15s
1. Sumo Squat + Hammer Curls (Curl at top of sumo squat)
2. Curtsy + Shoulder Press (drop one weight after this move) Press weights up as leg goes back. This was challenging by the 4th round!!!
3. OH Swing to Tricep Ext one 15lb weight too light here, so rounds 2-4 changed to OH tricep w/ 10s for 16 reps

3 Min AMRAP – Banded Finisher ppl band, 2lb wrist weights, 10s
Banded DL, come 1/2 way up Tricep kickback, Squat, Curl & Press

Time = 1:03 Only 10min longer than the video w/ my breaks & note taking ain’t bad.


About 26min

  • Suryas & fundamentals, with the hand standing in the As
  • Paschimo & finishing to matsyanasana, savasana


Julia’s Birthday Workout

Woke up with one of those annoying cricks in my neck. Bah! So I decided to do this WO with my 4min jump rope warm-up. Still ended up being a shorter workout than usual for me. I really liked the format though.

And now I must hustle into the shower so I can get some breakfast before I’m due to start working.


Warmup: (10/30×6=4min) jump rope

HIIT set 50:10 2x 20min
1. Decline burpee Split Lunge snatch 15s, alt legs Still SO CLUMSY with this move.
2. Pistol handstand shoulder tap switch Lunge Pistol. Come up & handstand. I did just 2 shoulder taps b4 coming down for the switch lunge.
3. Manmakers 20s
4. Bulgarian to DL 3-way knee tuck 1leg. Bulgarian. Deadlift down & place weights. Knee tuck same side / middle / opp arm. Put foot down & repeat
5. Backload Squat to good morning 20s! This & move 8 were bump-ups for me b/c I normally use 15s. I could feel my neck tweak behind left shoulder blade a couple times in the good morning but was able to wiggle around it.
6. SA plank hop / clean and press 20 alt arms
7. Decline 180 box jump burpee
8. Step up curtsy Lunge 20ss Step up w/ one foot. Other knee up. Same foot that steps curtsies back.
9. Slider Ball pike ball push-up
10. Sarvangasana / Halasana / Urdhva D LOVED THIS!!!

Tabata pair time pyramid 1
1. Decline burpee snatch 15s, alt legs
2. Pistol handstand shoulder tap switch Lunge Kept it 2 handstand shoulder-taps per rep again. It’s better for me to be slower here than to flail around!

Tabata pair time pyramid 2 w ppl band
1. Squat to good morning 15s Kept lighter weight b/c of neck.
2. SA plank hop clean and press 20 alt arms

Tabata pair time pyramid 3:
1. Decline 180 box jump burpee Did it Julia’s way today, making ½ circles instead of full. Still don’t like this move, lol. 
2. Alt Step up curtsy Lunge 20s Kept the higher weight here. As long as my knees are feeling good, this is a good way to continue to work legs when my weights aren’t heavy enough for both legs moves (like a reg deadlift). Single leg moves w/ 40lbs is still challenging.

5 min AMRAP
Manmaker step up rev lunge, both legs 20s

5 min AMRAP
Increasing reps: bulg. DL, glute raise knee tucks

This workout ends @ 54min. Was going to skip the yoga cool down, but I decided to give it a try. Yes I threw in a few of my regular ashtanga finishing poses and my own yoga is better for me, generally, since I’ve been doing it such a long time. I’m happy to see it’s been improving J’s workouts and mindset tho!


GET PUMPED for Fall #1

I’ve been anxious all day. I’d just had a week where it seemed like things could happen for me, and then fuck-all, nothing, like usual. Course there are some good things going on too, but the creative income front colors everything. I should’ve done a morning meditation and did not.


Warmup: (10/30×6=4min) jump rope (My own thing. Skipped the video warm-up.)

HIIT: 30:10 2x (5:20) did 2 rounds rather than repeating moves back 2 back each move
1. Plank tuck to DL 20s
2. Swings to slam 35lb kettlebell
3. Hang clean 1st round / clean and press 2nd round 20s
4. Dragon lunge burpee 20s

6 Minute UPPER body/abs AMRAP 2 full rounds. Went over a few seconds, count4-8 of russian twists
8 ab hold SSD chest press 20s on bench, legs out straight & slightly raised
8 SSD front raises 10s
8 sumo squat to upright row 15s
8 russian twist 15lbs 2=1

Joined the video here b/c that was where I’d left off previewing.

TABATA pair 20:10 8x + 2lb wrist weights
1. Yoga tricep pushups
2. Bulgarians and bicep curls 10s, so 12lbs per arm. I did alt legs each round, two reg bicep curl rounds & two wide curl rounds.

Complex 3X 20s +2lb ankle weights, 2nd & 3rd rounds, for the leg raise. Could’ve used the 5s. Was able to keep weights in hands the whole of each round.
8 bent rows SSD
8 Chest press
8 weighted leg raises and butt up

REPEAT HIIT: 30:10 2x Back to list here still.

6 Minute Lower body/abs AMRAP I kept right up & followed along but I was NOT wearing a vest – it’s just too big & floppy – and only holding 30lbs for the weighted moves.
8 deficit rev lunges (4/leg) 15s
8 goodmornings 15s
8 decline plank glute raise+knee tucks (4/leg)
8 rocket step ups lunge back switches

Tabata Pair 20:10 8x 4 minutes
1. Weighted chair lunges two 10s – boy was this hard!
2. Alt forward lunges toe touch 20s

Complex 3x 20s
8 sumo DL
8 back load Rev lunges and knee up/leg
8 shoulder hold box squat to alt forward lunge (4/leg)

My time was about 55min. (Didn’t start stop watch once I was set up after warm-up.)

And I really should’ve done more yoga afterward than I did. I just… did something stupid and let my ego get into the game, nothing that could’ve hurt me physically, but something that did depress me emotionally, a bit.

Full Body AMRAP Workout: 7 Deadly Rounds #2

SO not in the mood to work out today, but then I needed the endorphins b/c depressed again. Thought I had a sure fire, regular part-time job coming, but then discovered it’s more of a stretch than originally supposed. This is really bumming me out. I ought to know better than to get my hopes up, by now.

I also really screwed myself by not checking my phone last Monday night. If I had, I’d have gotten in a session before work Tuesday. Five days in a row while also doing physical work is brutal. Lastly there’s this heatwave accompanied by the worst air quality in the nation (forest fires). So… no warm up because fuck that.

To my surprise I sort of enjoyed the AMRAP format, not rushing, just movement. Unfortunately the workout, while decent, did not improve my mood.


Full Body AMRAP Workout: 7 Deadly Rounds #2

Each set is 7:10. I set my timer for seven rounds of 10sec / 7min with 1½min rest in between, which turned out to the perfect amount of time for notes & equipment rearranging. 59:10

Part 1: 7 reps each Went about 10sec over to do 3 full rounds
1. Clean and press 20s
2. Incline box jump burpee hands on bench
3. Bear hold commandos 1=1

Part 2: 7 reps each 4 full rounds w/ a couple seconds rest @ end (would’ve taken that to transition back to move 1)
1. Alt Plank rows 20s 2=1
2. Yoga tricep pushups
3. Chair lunges on bench, holding 10s, 2=1

Part 3: 7 reps each 2 full sets. 3rd was up to 4 deadlifts (3 reps from a 3rd full round)
1. RL Curtsy Lunge step downs 15s
2. LL curtsy Lunge step downs
3. Decline burpee DL 20s

Part 4: 7 reps each 3 full rounds + 5 tricep step backs
1. Bi curl Arnold press 15s
2. Alt tricep kickbacks and step backs 10s, 2=1. As you kickback w/ one arm step back w/ opposite leg
3. Switch lunges 2=1

Part 5: 7 reps each 3 full rounds + the deadlifts, which I did alternating the last time in case I ran out of time, but finished even.
1. RL curtsy DL 15s. Leg is moving back to a curtsy & tapping out to the side, not stationary.
2. LL curtsy DL
3. Sumo DL to sumo hop 20s

Part 6: 7 reps each 2 full rounds to 4th rep of chest press on 3rd round
1. Dolphin pushup hip dips Plank. Lower to elbows. Hip dips & back up to high plank.
2. Roll back tuck jumps
3. Chest press leg lift 20s

Part 7: 7 reps each 4 full rounds
1. Russian Twist 15lbs, feet off floor, 2=1
2. RL Bulgarian to fwd Lunge 15s
3. LL Bulgarian to fwd Lunge

Yoga: about 28min
















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.


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

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…


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


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.

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)

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


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

Summer of Sweat Circuit Workout Video

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.

FullSizeRender 3

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.