HIIT & Yoga, “recovery” wo

I had a rest day yesterday just because I thought I wasn’t going to be busy all day, delayed my workout and then was assigned a task (banner page design update). It was ok that I took one though, as I was due one more for the week and was a bit sore.

However today isn’t exactly high energy and I’ve tweaked my neck out again, a little bit, sleeping wrong. I don’t have the mental stamina for all yoga, a “real” practice, as in my current state of personal Astanga. Halfsie / halfsie. Go for easy everything, but movement and stretching. Melissa! I took her WO and doubled it w/ some barely lifting the feet jump roping.


10 Minute Standing Dumbbell Workout: Fast Total Body Workout

  • (15/50) w/ jump rope before every #d move = a 21:40min set.
  1. Sumo Squat 15s, weights on shoulders. Knees turned way out & squatting low. Moving as fast as possible w/ good form.
  2. Warrior Deadlift-Right 20s
  3. Warrior Deadlift-Left
  4. Bent Over Row
  5. Curtsy Lunge-Right
 20s, leaving the curl out b/c holding 20 in ea hand
  6. Curtsy Lunge-Left
  7. Dumbbell Swings
 35lb kettlebell 29 reps
  8. Lawn Mower Row-Right
 20 I did this the P90X way. Which is dif from the video. 18 reps ea side
  9. Lawn Mower Rose-Left
  10. Lunge to Press 10s Lunge back & then press up w/ both arms as you stand 9 ea side going over by 1/2 a rep

Then I did a search for a thigh band workout & picked one to do w/out a preview. I did it w/ the purple band from the set that Julia recommends (the only one worth having IMO). Was really killer on the upper, outer thighs especially.

Superset 1 = Squat Jacks + Hip Bridge
Superset 2 = Side Steps to Squat Jump + Standing Angled Leg Lift
Superset 3 = Cowboy Walk Forward/Backward + Clamshell


About 30min

  • Standing & fundamentals.
    Only 2 handstands but I used 3lb weights for Surya A, 3-5.
  • Some non vinyasa asana, then a single 10sec/5min headstand, minutes 2 & 4 in a backbend, the first w/ straight legs & the 2nd w/ bent. Also there was a 10sec/3min sarvangasana, so a solid 8min in static inversions.



Michele’s Happy Birthday Freestyle Workout

This was actually a pretty low burn for such a long routine, but Michele talks a lot, and with my pausing for notes & then having to find my place again, I waste a lot of time. That was ok for today!


Michele’s Happy Birthday Freestyle Workout


Circuit 1: 3 Rounds @9:30

  1. Plies Squat w/Front Raise – Turn Right (hold) R. Lunge
    w/Shoulder Press – Twist to L. weight swing up 15x 1st round – 5s w/ 2lb wrist weights, 2nd & 3rd round – just 5lbs, lol.
  2. Plies Squat w/Front Raise – Turn Left (hold) L. Lunge 1st round – 2lb wrist weights & 10, 2nd round – just the 10. 
    w/Shoulder Press – Twist to R. Wood Chop
  3. Alternating Front Lunge – 10lb dumbbell or ankle weights together? up & over
    w/one hand Shoulder Press 15x 2=1 1st round – 2lb wrist weights & 10, 2nd round – just the 10. This was hard even w/ just 10lbs, particularly on left side, which was for some reason more sore than the right from yesterday’s WO.

2x Skier Swing – Hop Back to Plank – Up to Chair Sit & hold
Squeeze Dumbbells back for Row 10x  1st round – 5s w/ 2lb wrist weights, 2nd & 3rd round – just 5lbs, lol.

Circuit 2: 3 Rounds + 8lb vest, whole circuit

1. Right Wide Squat w/Right Side Leg Lift 15x 1st round – ppl band, 2nd & 3rd – orange band
2. Left Wide Squat w/Left Side Leg Lift 15x
3. Band Under Feet 1st round – no band. Rounds 2 & 3orange band & to press ups w/ 10s – Walk Squat (palms shoulder height) Up and press overhead 16x

Alt Front Lunge, pass unders 16x, 15lbs This was really hard with a 15!

Circuit 3: 3 Rounds +8lb vest 1st round only! Took a long notes break after and took vest OFF. 

1. Right Side Lunge (Left Hand Weight to Foot) Turn Left Leg in front
(hold) Tricep Overhead Extension then pull to shoulder 15x 10
2. Left Side Lunge (Right Hand Weight to Foot) Turn Right Leg in Front
(hold) Tricep Overhead Extension then pull to shoulder 15x
3. Overhead Tricep Extension 15x 10s ea arm

Alternate Side Lunge to Clean – Hold & Press Overhead to Front Lunge Right then Left 10x 15s This was really hard with a 15s! Became like a double bicep press-up each time.

Circuit 4: 3 Rounds I’m already an hour and 12min into this thing, at this “notes break” point. I waste so much time with these tho, trying to skip certain parts & then having to rewatch & find my place. Got bored w/ video & turned it off in favor of music for rounds 2&3

1. Surrender down & up then hop up on bench 10x or do on floor & do wide, plie squats
& close back. (or on top of box & then to floor) 10x
2. Plies Squat Step Wide w/Bicep Curl 10x/side 10s
3. Squat w/Alternating Side Leg Lift 16x orange band

3x squat & then squat walk forward 4x ppl band +15s Killer w/ the heavy, ppl band & 30lbs.

Bonus: Thighs & Abs 10/50 2 rounds
• Forgot to add the 2lb ankle weights & beginning of 1st round but had them on moves 4-10.
• Had 8lb vest on first two moves of round 1 and then promptly took it off & left it off!

1. 3x Inner thigh Pulse Down to Step together alt feet on sliders
2. Pike abs, feet on sliders
3. Side Plank – Crunch elbow to top knee & reach under elevate feet
4. Seated – Right leg lift to kick out to pull in Paused to get ankle weights on
5. Other Side Plank
6. Seated – Left leg to kick out to pull in
7. Lay on Back – Single leg lower to floor
8. Eagle Crunch – Right under left Supported head w/ hands b/c had weights on. Reached failure too! Short range of motion & I started letting lower back off floor but it felt good so 🙂
9. Seated Russian 10! AND kept heels on floor. Pooped
10. Eagle Crunch – Left under Right

2:03 when she was @ 1:45, with all the note taking breaks I left the video playing but did my own stretches, though not as long as the video b/c I was already over 2 hours.

**Full Body by Jen A & a good opening rant

Nasty-gram from Batshit this morning. First one I responded, tone diplomatic but terse. Second I deleted. I might have to block her again, over the holidays. She gets extra mean.

In other news my subpar computer equipment is driving ME batshit. I think I’m just going to charge up about $4,200 for a 27″ iMac and a Wacom Pro, which would help me work faster, even if no one is paying for it, as of yet. I know the world thinks I’m a bad investment, a female designer of 50, never mind the fact that I worked steadily and supported myself with ZERO family subsidization, with only a BFA, for 2+ decades in New York City. And I kept my job through the worst parts of the 2008 / 2009 bankster recession when I was freelance and the highest paid member on my team. If that doesn’t demonstrate a lack of effectiveness I don’t know what doesn’t. #sarcasm

Fine. I’ll do it myself, like I always have.

This is definitely a WO I’ll repeat when I even have just one more piece of equipment, or two… 25lb dumbbells. Never mind the sandbag or a plyo platform. Each of those two things are around $200.



Full Body by Jen A

6Min EMOM 10 box jumps/ incline push-ups to finish the minute I have a lower elevation than the pregnant J is using here, 13″ to her 16″, though w/ the height difference it’s about the same. I cannot improve on my jumping ability b/c I cannot afford an adjustable plyo platform.

60 box jumps will get you warmed up! I did all my fast & jumping which doesn’t get you a rest in an EMOM.

No rest tabata pair: 20:10 8x
1. Pullover to close grip chest press/ skullcrusher 15s
2. tricep push up+ plank tuck jump/plank hold

Leg Hiit and core pyramid 50:10/40:10/30:10 Paused & got my 8lb vest for 2nd two rounds
1. Backload squat/alt reverse lunge 20s
2. Handstand shoulder tap/ spider knee
3. Backload squat/ at forward lunge 20s
4. FAST Inchworm out +push-up plank hop + 180 tuck
5. Dead lift s/s/double 20s
6. Plank tuck alt kick thru
7. Weighted hip thrust 20s Tried this w/ back on rack & it still doesn’t work w/ using dumbbells, oh well. or wall sit maybe
8. Decline push up clean and press 20s

6 minute amrap Was trying to figure out how to use the fewest amounts of weights & not tax shoulders too much for the first two moves. Decided to add 2lb wrist weights & use mostly 10s. Lost some time switching weights on the MMs & was definitely dropping pace (whereas I’d kept up, up til now in this WO)
2 R Push up t stand and press 10s (12lbs ea arm)
2 L Push up t stand and press
2 Manmaker 15s (17lbs ea arm)
2 tricep makers (tricep push-up + kickback, tricep push-up+ kickback + hop in and double arm tricep kickback) 10s (12lbs ea arm)
2 bicep makers (rev grip push-up + bicurl on both sides +hop up double arm bicep curl) 10s (12lbs ea arm)

No rest tabata 20:10 8x 4 minutes Kept forgetting what I was doing here & forgetting the halo part. Should’ve really put my gloves on b/c weight was SO SWEATY in my hands. Dangerous.
Halo slams/ SA oh press 20
Round the world/ SA oh press

Kb finisher 50:10
1. Swings 35lbs
2. Staggered Push-ups + SA RA bent row & snatch 20
3. Slams 20
4. Wide push ups + double plank tuck jumps
5. Staggered push-ups + SA LA bent row & snatch
6. Tricep push-up to tri ext 10s
7. Tri push + alt t-Stand leg lift
8. LL curtsy SA swings 15
9. Alt SL decline Pike push ups walk out shoulder tap
10. RL curtsy SA swings
11. Decline push ups + alt toe touches
12. Suitcase DL right 20s
13. RA oh rev RL Lunge 15
14. Suitcase DL left
15. LA oh rev LL Lunge

Time = 1:13, including all breaks

GET PUMPED for Fall #6: lower body focus

I was spraying sweat from my face during my open-mouth exhales during the first circuit set! Have an appointment today. Didn’t feel like working out early but it’s the absolute best mood enhancer (or at least “dire mindset preventer) for me that there is. Also even if I look crappy on a particular day, I’ll look a bit better with blood flow and endorphins.


(extra) Warmup: (10/30×6=4min) jump rope

GET PUMPED for Fall #6: lower body focus

warm up 30:30
1. runners lunge
2. pike glute raises
3. frog pumps
4. side laying leg lifts
5. side laying leg lifts
6. frog pumps

Hiit Tabata 20:10 4x each move 10 mins
1. Broad jump box jump bunny hop back
2. Curtsy step down20s My knees have been feeling ever so slightly tender, and in this case I immediately do any stepping up or down w/ a cautious weight until I’m thoroughly warmed up & can be sure that everything’s feeling good. 
3. SL DL to forward lunge 20s Hadn’t previewed & so did this move wrong the 1st round but stuck w/ it. Did DL on one leg & then put it down to lunge the other forward. Next round of this HIIT I did it w/ the balancing as per video.
4. Switch lunges Turned toward the monitor for this move & kept pace w/  Julia. Boy did THAT make a difference!
5. Hip thrusts 20s

Circuit set: 4x 30:10 8 mins BRUTAL, in a good way
1. Weighted lat squat jump & return box jump curtsy Lunge 15s
2. Goblet curtsy up and over 15
3. Step up rev lunge and switch 15s

No rest tabata 4 mins +5lb ankle weights Best upper-back thigh tabata set ever!! But I could REALLY, REALLY, REALLY use a set of 25s here.
DL 20s:pike pulses glute raises Pulses worked better w/ 5lbs on ea leg.

Hiit Tabata 20:10 4x each move 10 mins
1. Broad jump box jump bunny hop back
2.Curtsy step down20s Was happy on the floor for 1st set so I kept it.
3. SL DL to forward lunge
4. Switch lunges
5. Bulgarian 15s 2x one leg & then swutch Hip thrusts I just can’t do hip thrusts properly b/c I don’t have a sandbag (and thus can’t elevate shoulders) or heavy enough weight.

Circuit set: 2x 30:10 4 minutes LOVED these moves. If I repeat this WO ever I’d do this one 4x like the first (though it was a relief to hear her say it was 2x through right before starting.
1. Step up SL DL Another 1 I did wrong w/ lack of preview. I stepped up w/ one leg & then did the DL w/ that leg supporting.
2. Pistol to Dighasana A levitating Lunge  Repeated Dighasana A work is awesome on the back of the thighs too.
3. Lateral step up weighted leg lift 15s

No rest tabata Was tired by here & went 1/2 pace from J. Got in one hang clean, but butt on calves & elbows on knees. Like a malasana squat, w/ 40lbs. Hands HURT by end of this set. Another place I could use a sandbag but I wouldn’t go as heavy as w/ legs lol.
Box squat: hang cleans 20s


About 30min.

Suryas & fundamentals (with back bending, hanumanasana & samakonasana, but no hand standing) to parsvottonasana. Transition to finishing was sitting down for sarvangasana, lol. Went to Matseyanasana. Felt good. Quick savasana.

arms & abs jacked up w/ cardio

I kicked my own ass today. Nineteen minutes of jump rope intervals is a lot for me right now, b/c I mostly do it just for warming up lately. By the last few sets I was crawling along, barely picking my feet off the ground, reaching failure and stepping on my rope. Also really felt it in the delts. Anyway I survived and since I haven’t done a yoga yet this week, that’s what it’s gonna be tomorrow.




Based on:

BodyRock arms & abs

WO starts @5:41

I previewed the whole thing & then doubled it, plus a bit, by doing it 15/50 and adding cardio before every move. I also added one more move on the end to make even sets. With the 3min rest the routine was 1:25:20, plus a little more when I paused to see what I’d missed in set 1. The first move, duh. Too funny b/c I probably did that on purpose as I hate jumping jacks for some reason.

Set 1: 15/50 for 38 rounds. Cardio is step-up / knee-ups (13″ elevation) alt w/ lateral bench hop overs, as per HIITmax, 10lbs
I WAS going to start w/ jump rope, but then I thought it’d be better to do that for the 2nd set, warmed up already.

Prisoner jacks Forgot this one & ended up adding in straight abs @ the end b/c after a quick pause of the timer I couldn’t figure it out.

  1. Elevated side plank, stacked feet, 10lbs in top arm. Lift it up to a ’T’ and back down.
  2. Other side.
  3. Feet elevated. Extend one arm & opp leg & then crunch knee to elbow, alt.
  4. Feet elevated. Spider knee & then bring in to the center, alt.
  5. Sumo squat, bicep curl, rotate out, back in & then down & stand back up. 15s
  6. One hand on bench in front elevated plank. Row other arm & then do a tricep kickback. changed to two 10s on the step-ups here, rather than two 5s, as knees were warmed up
  7. Other side.
  8. C-sit on bench, knees slightly bent. Fly arms to the side & then together under raised legs when legs come in. 10s
  9. Same C-sit. Both hands holding weight OH. Bring one leg in & weight forward toward knee.
  10. Other side.
  11. Same C-sit, peddling legs, straight if possible, passing weight under top leg. 10lbs
  12. Chest press w/ leg lifts on bench. 20s
  13. SA press up & crunch toward opp straight leg. On floor. 10
  14. Other side.
  15. C-sit on bench. Arms in T. Shoulder press & back to starting T and then bring elbows in. 10s.
  16. Elevated side plank (hand on bench). Row, fly, punch. 10
  17. Other side.
  18. Stationary lunge. Bicep curl, press up, OH tricep. 13 ea hand
  19. Straight Abs

3min break

Set 2: Cardio is jump rope

  1. Arnold Press 15s Just b/c I forgot the lunge part on move 19.
  2. Tuck abs, 5lbs bet feet
  3. Weight pass crunch, resting weight on top of shins when legs extend out, 5lbs.
  4. Crunch w/ both hands holding 10lbs. Bring weight out OH and then forward to touch tops of feet on the crunch. (suitcase crunches)
  5. Plank. Reach under to side plank. 10.
  6. Same arm, still in plank. Reach forward, out to the side, and tricep press back, palm to ceiling. Can elevate supporting arm.
  7. Plank. Reach under to side plank – Other side.
  8. Forward, side, tri press other side. 10 This was HARD with 10lbs lol.
  9. C-sit crunches, lifting legs straight, hands behind you on floor or bench.
  10. V-ups, oblique 3lbs bet feet
  11. Other side.
  12. Tricep dips
  13. Arms in right angles. Lift to shoulder height, palms facing down. Rotate palms up & bring elbows in & return. 8lbs ea hand – probably could’ve done 10 with some effort
  14. Stationary lunge. Traffic director arms. 10s
  15. Other leg fwd. Arms 1/2 way position in bicep curl hold. Extend alt arm out a bit to the side. 10s
  16. Standing, arms in same position. Rotate both out to the side @ same time, moving quick. 10s
  17. Alt rev lunge w/ upright row (in the lunge position) 15s
  18. One weight in both hand. Raise it up to front. Pull in to chest. Press up OH & bring down. 10 – couldn’t remember this one well – did in C-sit
  19. Reclined tricep 10s. I added a move b/c I decided to do jump rope before ever move & split this up into two, even sets.

Yoga: about 13min.

Lower Body Lift with Cardio Bursts by Jamie B & Julia

last pix is a bit blurry but u can see I spent most of my time in a fitness zone


Lower Body Lift with Cardio Bursts by Jamie B & Julia

No time to preview today so for all these did first round w/ video & 2nd w/ breakdown & my gymboss set to single intervals of 10/60

Superset | 5 sets ppl band & 20s √, √, √, √, √
1. Banded Backload Box Squats x8
2. Banded ¾ backload Box Squats x8 (stop ¼ above bench)
CARDIO **60 seconds chair lunges and toe taps between sets**

Dropset | 4 sets +8lb vest, 20s √, √, √, √ Rounds 2-4 I did the split squats together & then put down the weights to do pulses. Seemed more streamlined.
Barbell Split Lunge x12/leg (barbell under legs)
Bodyweight Split Lunge Pulse x12/leg
**60 seconds switch lunge squat jump burpees between sets**

Tri-set | 4 sets ppl band, +8lb vest, 20s √, √, √,
Banded RDL x10
Goblet Sumo Squat + 5 Pulse x6 (pulse at bottom x5 before rising)
Backload Elevated Reverse Lunge x8/leg (front foot on small step) 48 added lbs was HEAVY 4 me here but I perservered.
**60 seconds of SA plank hop + row + snatch** I alternated arms every round

Superset | 6 sets This was the only set I did along w/ the video all the way thru. Was nice.
Banded weighted Hip Thrust x12
Banded Bodyweight Hip Thrust + pulses x12
**60 second of yoga derived flow **

Time = 1:13

Normally I’d have done some of my own yoga after, but I’d only had an english muffin for breakfast to eat today & finished at 5. Wanted to blog it & be done & get ready for dinner.

Cardio and Strength Workout by Colleen K


Cardio and Strength Workout by Colleen K

No Equipment warm up
30-30 2X ~4 min
1. Forward fold, inchworm out, up dog to down dog, inchworm hands back
2. Cross punches with core rotation in sumo squat
3. Lateral shuffle with touch down
4. Alternating knee drives (RL), with single leg butt kicks (RL)

Bench (13″) Cardio Hiit
50-10 2X ~10 min
1. Step Up, Reverse Lunge Switch 20s
2. Rollback burpee box jump tuck jump
3. Decline Commando Burpee
4. Decline Spiderman PU with Glute Raise
5. Straddle down tricep burpee did 2 tricep push-ups w/ hands on bench as per a more recent Julia WO

NR Tabata 10s
1. Decline burpee
2. Hold last position during 10 sec

Leg Iso Hold Ladder and Plyo Hiit ~13 min
60:10:30:20 2X (right 1st round, left leg second)
1. Bulgarian ladder (do 1 rep then hold at bottom 5 sec, 2 reps hold 5 sec, continue 3 reps, 4 reps until 60 sec up); Bulgarian Hops 15s
2. Curtsy to Side Lunge (hold position in low side lunge); Curtsy Lunge Hop to Side Lunge Hop 15s
3. Forward Lunge toe touch Ladder (forward lunge with hinge at waist and touching floor with weights, hold position is two runners lunge toe taps); lunge back touch down kick 15s
4. Goblet Sumo Squat (hold at bottom of sumo); A$$ to grass Sumo Jumps 20 (could’ve done 2 15s)

Tabata Pair Time Pyramid ~6 min
1. Pistol, Lateral Rocket, fast feet over, Pistol other side Lat Rocket, continue
2. Decline Spider Push Ups with Plank Hop to Ashtanga style utkatasana Crouching Tiger bringing palms together in the crouch & then extending up & thru the mid back, bet the shoulders

Weighted Burpees Set
Increasing reps at top of move only! 1-5
1. Weighted Burpee to clean and press squat and press 20s I stopped the video here. Didn’t want to try to keep up w/ J with 20s. I’m not as tough as her! lol.
2. Weighted SL Burpee to SLDL (Right) 15s
3. Weighted SL Burpee to SLDL (Left)
4. Weighted Dive Bomber Burpee to Bent Over Row 20s
5. Burpee Back Fly 10s

2 min Burnout
-Lateral Switch Lunges to Burpee to Heel Grab

Time = 1:04 all breaks included


  • About 25min. Suryas & fundamentals w/ extra back bending & hand standing, some finishing poses and a 2min savasana

GET PUMPED #5: Back focus, yesterday’s walk WO

Had sort of a rest day yesterday. My upper body was spent and I wanted to get off The Hill and downtown, so I got a trim (disappointing – I miss having one, regular, long-time hairdresser), and a coffee & cookie @ Powells. Then I walked home. I’d have had the tedious 1/2hr (for me) walk up Dosch anyway, and then with waiting for the bus I’d probably only save a half hour. Plus it wasn’t raining! It took about an hour and fifteen and was actually a pretty good workout. Getting up the north side of The Hill, the way map lady suggested, was super steep, unabashed huffy-puffy time.

College Rd, the tiny, narrow & very steep road that seems foot-path wide
House @ the top of College has a really nice view.
And most parts of the “town side” of The Hill have SIDEWALKS!
This is a house on 16th I want to paint. It’s the chartreuse door with the gray house. Now with pumpkins!!

So I had a bit of exercise yesterday anyway. It was much more than just going up to Council Crest Pk and back down anyway. Was wishing I was wearing my lowbrow, plebian, chest-strap HR monitor.


This was today’s WO, shorter than usual b/c I didn’t do my yoga after as planned. I got distracted. There’s a lot of potential work / clients / jobs up in the air right now. I’m busier than I’ve been since I moved to Portland, but no one is paying me yet. Today?

  1. Freelancing for Pixelkeet in SF.
  2. Some light organization for freelance for Crest Brands in NYC.
  3. A phone interview for a contract spot here in PDX.
  4. Contact about potential full-time and relocation back to the east coast (NJ).


GET PUMPED #5: Back focus

cardio warmup: 30:10 4 minutes
1. Squat and squat jump
2. High knees
3. Roll back burpee
4. Pushup t stand
5. Prisoner jacks
6. Angry donkeys

HIIT Tabata 20:10 4x each move 10 minutes
1 Lateral lunge sword pull 10
2 Push Press 20s
3 Renegade rows 20s
4 Sumo DL upright row 15s
5 SA superman row 20

HIIT superset 50:10 2x 4 minutes
1 Burpee back fly 10s
2 Halo slams 1x 20 / Swings 1x 35lb kettlebell

Tabata pair time pyramid 6 minutes

1. Kick through burpee
2. Shoulder stand and Urdhva D (back bend) I

HIIT Tabata 50:10 2x 10 minutes
1 Lateral lunge sword pull
2 Push Press
3 Renegade rows
4 Sumo DL upright row
5 SA superman row

HIIT Superset 50:10 2x 4 minutes
1. Get up press up and slam 20
2. Suitcase DL oblique plank hop lateral tuck jump 20s I didn’t preview this WO and didn’t “get” this move somehow. So I stood in middle of mat & did the suitcase DL, the plank up & just tuck jumped in place, elbows tapping to thighs

Tabata pair time pyramid 6 minutes
1. Alt windmills 15
2. Split lunge snatch burpee 15s

cardio burn out: 30:10 4 minutes
1. Squat and squat jump
2. High knees
3. Roll back burpee
4. Pushup t stand
5. Prisoner jacks
6. Angry donkeys

Time = 58min

Full Body Goals: ERMAN’s BIRTHDAY WORKOUT by Kristin R

I knew this one would be really hard and that’s exactly what I needed today. Did it entirely from the breakdown, because after the first set it was all reps, and started off with a “½ juggernaut” set of 25 reps per move.

I did better on the time than I thought I would, but actually I wouldn’t have cared if it took me twice the video length.



20:10 – 4x per move before moving to the next
1. Squat Thrusters 20s Deep squat & press up. Weights stay @ shoulders
2. Broad jump SA snatch 20s Put 1 at each long end of mat
3. Backload Alt Rev Lunges 20s
4. Pushup + Plank Hop
5. DB Clean & Press 20s

½ Juggernaut:13″ elevation
Time = 17:24 That was SUPER challenging!!!

25 Decline Pushups 15/10
25 Box Jumps 6 lateral-6 fwd- 6 other side, 7 facing fwd, squatting on the land, standing up & squeezing ass & stepping down
25 Incline Chest Press 20s 15/10
25 In & Out bosu Squat Jumps 2=1 touching floor every landing
25 Arnold Presses 15s
25 Box Squats 20s
25 Deadlift 20s
25 Twisted Plank Rows 15s Rowing up & twisting w/ opp knee toward that arm New move 4 me! I’d planned on 20s but changed my mind immediately! Dropped down & planted the back foot “yoga foot”, flat & sightly turned out, in order to keep good form on the twisted row. 
25 Dynamic SL Pushups moving quick

5 Reps 5x: √, √, √ After round 3 I’m all, “Jesus CHRIST, 2 more rounds,” but really, I have the time. And I wanna be WORN OUT after this. √, √ Time = 15:54

End of the last round ur like “OMFG I made it!!!” This was the first time I ever heard Julia suggest ‘maybe even 4min’ for the mid set pause-rest. I always take that much tho, lol.
1. Clean & Press 20s
2. Backload Curtsy Lunges (5 per leg) 20s
3. Pushup + 2 Plank Rows 15s
4. Bulgarians/leg 15s

Back Set: 3x √, √, √ Time = 15:33
20 SL Stiff Legged DL 10 per leg, 20s dropped to 15s rounds 2 & 3 – spent
15 Renegade Rows (2=1) 15s
10 Straight Pullovers on bench w. Twist 15s
5 Manmakers 15s So I could make it thru a set of 5 continually. Manmakers here was CRUEL! lol

10 Repeater Kickthroughs/side Like a kickthru burpee but the fwd leg stays planted. Moving leg goes from plank touch-down to kick
10 SA Plank Hop / Row / Snatch (5/arm) 20
20 DL & Squats 20s sumo
20 Weighted SL box squats (10/leg) 10
30 Mtn Climbers (2=1)
30 Skaters (1=1)

J gets to this point at an hour!!! FFS. Took me 16min longer, tho that’s better than I thought I’d do.


About 17min

She does a yoga flow after, about 14min I think, but I prefer my own, non vinyasa after a WO like this. I tend to like vinyasa and “flow” mainly when yoga is a at least a 3rd of the whole thing, but mostly when it’s the main focus.







Short but effective workout, HIIT & yoga

I lightened up today’s routine

I’d been planning to do one of J’s no-equipment workouts I hadn’t gotten to yet for today, but it’s got a shit ton of push-ups and my shoulders and triceps are sore! I didn’t want to spend too much time looking for a more moderate, mostly lower body wo. And then I realized I was in the mood for a more moderate flavor.

Julia is super hardcore. I’m so-so-so grateful for her channel but I’m not always up for it! I think I’ve got a really good mix though. The Astanga is important, even if I only practice a full thing once or twice a week. I decided to do a Bender. Melissa’s really presenting WOs for the masses, people who just want to get “a little exercise”. That’s how it seems to me now. I’ve gained a lot of fitness since I first discovered HIIT, via BodyRock’s RTC or “real time challenge”, in late 2014.


Warmup: (10/30×6=4min) jump rope My added warm-up. Just a little bit of jump rope makes things so much better. Plus the WO isn’t that cardio, but I decided to do once along w/ the video, to practice the unfamiliar moves & just to have a practice buddy. She’s got a really pleasant, soothing voice too.

21 Minute Total Body Workout: Home Exercise and Fat Burn

After 4min jump rope I did the warm-up & one round along w/ the video. Then I was thinking before I’d repeat w/ sets of 30/50 jumprope & then #s moves, 15sec transition. But that half hour was good! I wanted to do some yoga. Skipped her cool down.

I should’ve done either another set tho, or the suryas & fundamentals b4 back bending. But oh well. I got a surprisingly good sweat on in the first set & a really good stretch so it’s all good. I hadn’t practiced standing arches in awhile. I’ll do a quick one in the suryas but it’s not the same as holding it 30sec a bunch of times.



  1. Side Squat Reach-Alternating twisting while turning & reaching
  2. Lateral Hop with Reach
  3. Forward/Backward Kick-Right
  4. Forward/Backward Kick-Left
  5. Plie Squat Side Kick-Alternating Add orange band?

WO: Blue means I changed the move 

  1. Twister Leg Lift Sit-ups
  2. Squat Jump with Hammer Curl 15s Goblet Bicep
  3. Lunge Back & Kick-Right 20s
  4. Burpees
  5. Lunge Back & Kicks-Left
  6. High Knees
  7. Alt SL Deadlifts 20s Chair Elbow Twist Decided
  8. Mountain Climbers
  9. Bulgarian-Right 15s
  10. Russian Kicks
  11. Bulgarian-Left
  12. Mat Jumps  Jumping Jacks
  13. Scissor Leg Lifts
  14. Pushups & Pushup Rows wide feet 20s
  15. Forearm plank – Jack Leg / Leg Lift
  16. Bicycle

Took a long ass break while I figured out what yoga to do next. Usually I’ve got more of a plan but… Finally hit pause on my cheap ass WO timer while I got it together.


  1. Paschmo
  2. Hanuman upright, R
  3. Hanuman backbend, R
  4. Hanuman upright, L
  5. Hanuman backbend, L
  6. Standing arch A
  7. Forward bend
  8. Stanging arch B
  9. Forward bend
  10. Standing arch C
  11. Uttana
  12. Standing arch C
  13. Seated moving twist
  14. Standing arch D
  15. Uttana
  16. Standing arch D
  17. Seated moving twist
  18. Urdhva @ wall 1
  19. Rest
  20. Urdhva @ wall 2
  21. Rest
  22. Urdhva @ wall 3
  23. Rest
  • Some non -vinyasa, 5-10breaths.
  • 5min sirsasana
  • 3min sarvangasana
  • some more finishing, eka pada sirsasana, 1min savasana