HIIT, Plyo, and Complexes by Christine C

Rest day yesterday. I really needed it & today the body was still unwilling. I had to remind myself it’s a privilege to be healthy enough to exercise.

Charlie and I went out for Indian buffet after. I really miss the authentic Indian of NYC’s curry hill. (The little strip on east 6th St in the East Village was already on its way out when I left, though there were still a handful of good restaurants, owned and staffed by real Indians.) Swagat, our only local option, is heavily Americanized, but at least you can still tell what it’s supposed to be.

Changed the title of this WO to reflect the reality, b/c like Julia I don’t have a large enough range of weights to be able to do drop sets. This would be a great one to do at a gym! Maybe I should try to get one of those free, thinking about joining day passes at a local gym, lol. Try it out.

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Drop Set HIIT #1 (50:10 x1) – 10 mins Probably should’ve warmed up as HR was slow to get going but then again it IS that kind of day. 
1. RL curtsy + RL curtsy deadlift 20s
2. Clean and press 20s
3. LL curtsy + LL curtsy deadlift
4. Squat and press 15s
5. RL Bulgarian and DL 15s
6. Plank row x2 + bent over row x2 + upright row x2 15s
7. LL Bulgarian + DL
8. Chest press 20s
9. Backload squat 3 pulses 20s
10. Bicep curl + arnold press 15s

Plyo set #1 (30:30:30:30:15 x 2)-4:30 min
1. Bear crawl hold commando + jump feet to decline push up
2. Rocket step up to switch lunge
3. Chair lunge
4. Skaters and rockets

Drop Set HIIT #2 (40:10 x 1) increase your weight 8.20 min +8lb vest Except for the squat & press that I wimped out on 1st round, the weights were the same for this set w/ only the additional 8lbs on my back.
1. RL curtsy + RL curtsy deadlift
2. Clean and press
3. LL curtsy + LL curtsy deadlift
4. Squat and press Up to 20s 
5. RL Bulgarian and DL
6. Plank row x2 + bent over row x2 + upright row x2
7. LL Bulgarian + DL
8. Chest press
9. Backload squat 3 pulses
10. Bicep curl + arnold press

Plyo set #2 (30:30:30:30:15 x 2)4:30
1. Halo slam + goblet squat jump 20
2. Staggered push-up 180 weighted squat jump burpee 20
3. Iron legs 2 switch lunges, squat jump, criss-cross x2
4. 3 switch foot mountain climbers + lunge hop

Drop Set HIIT #3 (30:10 x 1) increase your weight! 6:20 min
1. RL curtsy + RL curtsy deadlift
2. Clean and press
3. LL curtsy + LL curtsy deadlift
4. Squat and press
5. RL Bulgarian and DL
6. Plank row x2 + bent over row x2 + upright row x2
7. LL Bulgarian + DL
8. Chest press
9. Backload squat 3 pulses
10. Bicep curl + arnold press

Plyo #3 (30:30:30:30:15 x2)4:30 This set was just BRUTAL for some reason. Paused again after to dread the complexes.
1. Fast feet jogging on & off elevation x4 + 3 butt kickers
2. Decline push up, jump down to bear crawl and froggy push up
3. Lateral hops + drop and pop to low squat
4. flying leg spider pushup

Complex #1 (5 reps x 4) legs 20s Flagging here & took a break after every set, also switching to music & list rounds 2-4. But on the other hand at least I held onto my weights w/out putting them down thru ea complete round. I used to ignore the word “complex” in Julia’s WOs.
1. Deadlift
2. Squat
3. RL rev lunge RL supporting
4. RL Step up RL supporting (the one that’s stepping up)
5. LL rev lunge
6. LL step up

SA Complex #2 (5 reps x4) 2 times each arm 2lb wrist weights & a 10lb first 2 rounds. I bumped it up to 15 for rounds 3&4, like J. Only thing is biceps were already fatigued. Oddly that was the most challenging move in this set. So w/ 17lbs ea arm I had to cradle elbow w/ opp hand & go from all the way up to only 1/2 way down in order to keep pace, cause I’d rejoined the video for this easier set.
1. bent over row
2. tricep kickback
3. upright row
4. bicep curl
5. overhead press

Core finisher (30:10) 6 mins I wouldn’t have minded 10/50 here, but this seemed like a nice & easy cool-down.
1. L side plank press and leg lift 10lbs, stacked feet
2. Alt Front lunge + twist to side and upright row 20? goblet
3. R side plank press and leg lift
4. Alt weighted roll up to back lunge and wood chop 20? goblet
5. Tricep lower (to forearms) + plank jack + tricep raise to bear crawl jump in
6. Left side hand, holds kettlebell 35lbs + back lunge
7. R oblique plank hop, dip and reach under
8. Right sidehand, holds kettlebell 35lbs + back lunge
9. L oblique plank hop, dip and reach under

Time = 1:15

Yoga: about 15min

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