Summer Shred #12

Slightly delayed because the 96 Suburu I drive to work died on me as I was idling, 5min from home, waiting to turn right.

Was going to do this one yesterday, but then decided to take a break & relax after work with Charlie. Was also going to do another set, but considering… I thought it was enough to get a sweat in at all.

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Summer Shred #12

Buy in x2: time = 5:09

  1. Dragon hold x15 sec Get into a downdog w/ toes on ground & feet on wall. Bend elbows & hold.
  2. Double Unders x20 Since I have to do 4-5 bounces before getting a DU & I make a lot of mistakes… but I don’t care how long I take.

Workout Breakdown 

Part 1 – 10/30×6 Upper Body and Arms Was thinking I’d repeat this but my upper body was sore yesterday before my WO.

  1. Plank Row Push Ups 15s. Row-row-tricep push-up
  2. Rocky Sit Ups 10s. Arms in bicep curl position. Sit up & punch w/ both arms.
  3. Plank to squat and bicep curl 15s. I kept my butt lower in the squat than Z & did palms facing up / reg bicep curl (not hammer curls)
  4. Rocky Sit Ups
  5. Power Clean and Press 20s
  6. Rocky Sit Ups

Part 2 – Legs Jump Tuck x10 / Squats & pass weight under – come up on balls of feet in middle –  ladder 10  – 20 – 30 – 20 – 10 35lb kettlebell for all sets except the 30. Could’ve done it then to but… Drop to for the longer sets.

Part 3 – Cardio 10/30×6

  1. High Knees
  2. Criss Cross Mountain Climbers Jumping the fwd foot across in front of other knee.
  3. Double Unders
  4. Ballerina Plie Jump Squats Low sumo pulse onto balls of feet & back down & jump
  5. High Knees
  6. Side Jump Lunge knee up Like lateral touch downs w/out touching fingers to floor. Just lift knee.

A few yoga stretches to close.

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1 hour abs extravaganza

I sure wouldn’t have planned an hour WO unless I’d gotten the little, jet engine loud AC in place last night!

Since Zgym doesn’t post the weekly schedules until midnight on Sunday & I’d done all of last week’s that I cared to, I looked around for something else to preview last night.

This didn’t get my HR that high though – as it was mainly abs. Wasn’t my favorite but it’s a new thing doing a longer WO after the office

I put away my equipment, leaving the timer on as I always do, because putting away exercise stuff isn’t time budgeted to anything but exercise. I included dragging the futon back in the room tho! lol. It’s not gonna cool down early enough to sleep in my bedroom.

Didn’t help me get that much rest though. It’s super loud. When I woke in the middle of the night, as I tend to do, I tried turning it off but then the silence was deafening. So I put it on fan only.

Tomorrow back to Zuzka. The next Summer Shred (posted to be today’s WO) looked like a good one, with a first glance at the breakdown. I’ll preview tonight, lol. Exercises. Plans next routine. Better than dwelling on things that bother me, anyway.

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Nameless, LisaM FB WO

  • The opposite of tabata! Was looking around for new stuff. Found some reg length WO’s on Lisa Marie’s FB. 
  • I did 15/50, 5sec added break / transition / scrolling time & added a break in the middle. Lisa did 10/2 but I need time to scroll & read the moves as I prefer to do her WOs from breakdown, generally.
  • I changed a lot of the inverted ab moves, holding onto kettlebell. Better for abs to be on the floor IMO
  1. KB Swing 35lbs
  2. Rev curls Holding on to kb, on floor behind head
  3. Walking out, push-up. Walk back. Grab bell & squat jump.
  4. Bicycle abs
  5. Upright row & lateral walk (ppl band) Lisa does front & back walk w/ no band.
  6. Hand to opp foot 5s
  7. 1/2 burpee / DL sandbag
  8. Roll back to jump squat, touching toes to floor behind head
  9. Pendulum (instead of 1/2 swing as per vid) 26lb kettlebell Hit failure here… Was feeling the lower back in previous move just a bit. I’m just not used to doing 2min of swings so dropping weight didn’t help much. I think I bend too much in this move too. I don’t film anymore b/c upstairs & can’t back up enough to get me in the shot. I’d have changed next KB swings to jumprope, but I’d have to clear everything off to the side… Small room more cramped! lol.
  10. Rev curl, twisting to alt sides 5lbs bet feet
  11. Hang clean / squat & press 20s
  12. Pendulum On back, st legs up in air, maybe holding onto bell OH. Bring legs all the way to alt sides. Rev curl pop in the middle.
  13. Squat & pass under 26lb bell
    break
  1. Plank. Same side elbow, opp side, back to same side & lift straight leg back to glute squeeze. Alt.
  2. Sumo squat down & come up to balls of feet BL sandbag
  3. Knees to elbows & then touch toes On back, legs straight up in air.
  4. Swing & then drop it (gently) a bit in front of body. 35lbs
  5. Crunch in – reach for toes – & extend OH – keeping feet off floor
  6. Standing abs 35lbs. Holding weight in one hand, other hand behind head. Dip to side & return. Switch 1/2 way thru.
  7. V-abs. Switch 1/2 way thru.
  8. Alt SA deadlift. 35lbs
  9. Elbows on bench. Drop hips toward floor & then lift & squeeze. Switch 1/2 way thru to pelvic curls.
  10. Air squats w/ ppl band. Can change to wider stance 1/2 way thru.
  11. Elbow plank, side to side hip dips toward floor. Can change to buzzsaw 1/2way thru.
  12. Crunch 1min & then hold 1min (feet off floor & legs straight, hands under hips)
  13. Sirsasana

Time was like 1hr2min. Then a little more yoga.

 

 

 

 

 

 

 

 

 

 

 

 

Upper Body & Abs Inferno

Well! Another bad sleeping night, but I made it in early, ate lunch at my desk and left at 3. Got in a load of laundry! Woot. That’s an achievement. I wanna have a laundry in my (modern, spacious, clean) bathroom again someday.

If TIKR says I burned 317 I basically burned as much as I would chewing!? LOL. Meh. I did something anyway.

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Warm-up: Jump rope 10/30×6=4min. Not that I need to get “warmer” of course, but this particular Zuzka set is a tiny amount of work.

Upper Body & Abs Inferno

x3 rounds added an extra round – w/ the jump rope got me close to 20 working minutes. Ha ha. Too little but oh well.

  1. Elevated Criss Cross Push ups x10 Feet on bench. Bring one leg under body, extended underneath & across the body, toes resting lightly on floor. Alt sides.
  2. Handstand scissors x10 Handstand about 1.5′ from wall, touching w/ one leg. Switch in controlled fashion. Totally NBD & too easy. On my extra, 3rd round I changed it to handstand shoulder taps.
  3. Wide grip pull up / normal grip hanging leg raise / normal grip pull up x3 sets She switches grip from wide to reg grip while hanging. My bar is really close to the ground… Tried putting hands on outer edges of bar first. Nope! Too hard. Was able to change grip mid air bet first 2 parts but I had to put feet down to reset for reg pull-up.
  4. Pigeon slide / frog slide x10 alt. legs Pick up one foot & bend knee, SL pike abs. Then frog slide feet to outside hands. Alt the SL first move.

I did the stretching part, too, which I normally don’t bother with. The hip flexor stretch was good for me! With the wheel push-ups, I came sloppily to standing on the 2nd one, lol. Would’ve been better for me to walk in before each push-up. But whatevs. The wide legged pose (upavistha konasana) is so easy for me. Even w/ tight thighs I can put my belly right on the floor. I got in that, a parighasana var & upavistha konasana A in the same time, at relaxed pace.

Summer Shred #35 & some yoga

I’ve gotta buy a fucking oscillating fan

[EDIT UPDATE] In a better mood now but it took some doing.

I had a mini break for the pull-ups. You even step into the hall & it’s cooler than this room.

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Buy-in: 25 competition burpees

Part 1 – HIIT 45/15 sec (4 min) ppl Xband It’d have been good to have repeated this set at the end, but so hot.. didn’t care. 

  1. Side to Side Squat w/Curl 15s
  2. Stay Low Leg Lift w/Overhead Press 10s
  3. Weighted Jump Jack Squat 20s (single dumbbell @ chest)
  4. Criss Cross Jump Squat

Part 2

  1. Jump Jack Squat (x2)/ Power Jack Push Ups X 10
  2. Weighted Wall Sit w/Abd. Press x50
  3. Wall Climbers x20 2=1
  4. Criss Cross Hanging Knee Raises x10 1=1
  5. Wall Climbers x20
  6. Criss Cross Hanging Knee Raises x 10

Part 3 – Pyramid

Frog Slide (wide – feet to outside shoulders)  / Pull Up (x2)

Round 1 – FS x15 /PU x2, Round 2 – FS x20 /PU x2, Round 3 – FS x25 /PU x2, Round 4 – FS x20 /PU x2, Round 5 – FS x15 /PU x2

Buy-out: 50 switch lunges

Time = 27:19

Closed w/ a few minutes of yoga.

 

Summer Shred #10 & a little yoga

Told myself I didn’t have to work out tonight, as I was leaving the office, and then I did anyway. What else do I have to do?

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Summer Shred #10

Workout Breakdown

1. Split Jumps x6, 1=1 / Mountain Climbers (the hopping front foot fwd method) ladder

(reps are 2=1 here) 10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10 (takes Z about 9.5min. Mine was 8:07!)

2. Surya A w/ Hanuman: 10/30 intervals of standing arch, uttana, up dog, down dog, hanuman one side then the other, alt which you start with – 2x, 8min Up dog / down dog / Crescent pose x 10

3. Pendulum to Swing x20 26lb kettlebell. Felt like I was cheating w/ 26, like I should’ve used the 35lb-er & have had to take breaks.

4. Russian twist x 4 / (turning to opp side that u put the bell down on) Kick through (step fwd w/ that side leg) push up to plank jump fwd & back. (turn back to be on butt) x 5 on each side

5. Pendulum to Swing x20. Oh but I forgot there were 2 sets! Went lower in the squat this 2nd set, to challenge myelf.

6. Tabata – 4 min – high knees (jump rope) / commando push ups

buy out: 1 minute handstand I do mine freestanding, but close to a wall so that I don’t run the risk of flipping when not yogically warmed up enough. 40sec first go and then up again for 20+. I can hold a freestanding handstand in the middle of the room but it’s easier in the context of an astanga practice.

Yoga

My favorite finishers. Took awhile extra on my neck as it was a little sore, past couple days.

Oh Baby Those Thighs Workout

Was happy to see this posted!! Previewed just one round of the warm-up & then stopped b/c 1.) I know I’ll like the WO and 2.) on the wknd I can pause to preview & make notes & take as looong as I wanna take.

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Oh Baby Those Thighs Workout

starts after 1:20

Warm-up 10/45 2 rounds
1. Bicep Curl to Shoulder Press 15s
2. Kettlebell Swing 35lbs
3. Front Bench Cross Over Lunge
4. Bent over – 21’s (Bicep Curl) 15s
5. Sumo Squat to Deadlift 26lb kettlebell
6. Dumbbell Bicep Curl to Overhead Press and Touch Behind 1st rn- 10s.. 2nd picked up a 10 & a 3 w/ ea hand. 
7. Cross Hand Walk Push-up to Jump Lunge w/Squat between

Circuit 1: 2 Rounds
1. Right Front Bench Lunge (Overhead Press)/Left Reverse Lunge (Tricep Ext) 15x 10lb dumbbells + 2lb wrist weights. This was way heavy for using 2 tens but I hadn’t previewed & imagined a SA move for some reason. I stuck w/ it for 2 rounds b/c I’d started that way but 10s would’ve been sufficient!
2. Left Front Bench Lunge (Bicep Curl)/Left Right Reverse Lunge (Press Overhead) 15x Accidentally did both 1 and 2 with the same leg supporting throughout, whereas I was supposed to alt legs in @ least move 2. But that’s ok. I realized my goof but kept it consistent w/ the 2 rounds
3. Squat Thrust w/Overhead Press 15x 26lb kettlebell

Walk Out to Push-up/3x Low Jack/4x Duck Walk Back 8 – 10x Orng Xband

Circuit 2: 2 Rounds Was getting so hot in the room! I’d pulled the shade down after the warm-up but… Did 2nd round @ my own pace w/ music.
1. (Band or Dumbbells) Chest Flye (Start at thighs & touch
in front of Face) 12 – 15x 10s
2. Right Side Lunge (L. Hand to Floor)/Right Front Bench
Cross Over Lunge w/Left Bicep Curl 12 – 15x 15
3. Left Side Lunge (R. Hand to Floor)/Left Front Bench
Cross Over Lunge w/Right Bicep Curl 12 – 15x

Wide Jack/Hop to Plank 10x Mountain Climbers 8 – 10x Orng Xband

Circuit 3: 2 Rounds @ 45:50 in vid. I was past 57. Pooping out in the by now 80-degree room lol. Did 2nd round along w/ music again. Gives me an extra break b/c after I type notes then I have to find the next starting place.
1. Left Side Lunge – Turn to Right & Reverse Left Lunge
(Right Arm Rear Flye Left Arm to Front Raise) 15x 1st rnd – 10s, but I’d been feeling the circuits more in my upper body. 2nd rnd – dropped to 5s but added 8lb vest.
2. Right Side Lunge – Turn to Left & Reverse Right Lunge
(Left Arm Rear Flye/Right Arm Front Raise) 15x
3. Dumbbell or Band Bicep Curl to Front Punches 15x 10s – too heavy for a good extension in the front punch, esp by this point, so changed to alt SA after like the 3rd rep.

(Banded) Hop to Plank (Hold) Plank Jack & hop to Squat Step out Right & tap hand to foot/then left & tap hand to foot 10x Orng Xband

Inner Thigh Finisher: 10/30 2 Rounds @ 56:42 Used Orng band but was way too heavy. Stuck w/ it w/ v limited range of motion, but next time I’ll use a red band.
1. Stand (band at Ankles) Wide Squat right toe points out (touch Right hand To Left heel) then step out left 1st
2. (Lay on Floor) Roll to Left Side (Right foot behind & up on toe) Straight Leg Lift
3. (Same Position as #2) Straight leg to Side and back in
4. (Same Position as #2) 3x Pulse Up & Leg to side
5 Roll to Right Side (Left Foot behind & up on toe) Straight Leg Lift
6. (Same Position as #5) Straight Leg to Side and Back in
7. (Same Position as #5) 3x Pulse Up & Leg to Side
8. Lay on Back/Band at Ankles – Legs Wide & Pulse In

Bonus: Abs 10/40 2 Rounds
1. Plank Knee Tuck
2. Buzz Saw Plank
3. Weight Roll up w/Overhead Press
4. Stablilty Ball Hand Off (No Ball – Scissor Legs)
5. Glute Lift (Ball or Floor) Tap feet wide at floor & together in up position
6. Seated – Heels wide on floor & V-up w/feet tapping together
7. Slow Bicycle – Tap opposite hand to inside of foot
8. Hyperextensions

Time = 1hr 43  So I turned off vid & did like a really quick stretch, lol. Is ok b/c tomorrow’s long WO will be another astanga, this time w/ no Zgym warm-up but, if anything, 4min of jump rope. My left elbow situation is a little pissed at me these days, so…

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Legs Like A Dancer #11

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Warmup: (10/30×6=4min) jump rope I don’t bother w/ the video warm-ups in this particular series.

Legs Like A Dancer #11

  • WO begins after 4:10, so basically the same length as my jump rope set & regrouping.
  • +8lb weighted vest

1. Stay Low – Backward Slide Lunge (x4) / Stay Low Backward Slide Lunge Heel Lift (x4) x 2 sets on each leg + repeat Squat in front of desk hands resting on it palms down, on ball of foot that’s on slider, all weight on the other leg. Last 4 reps come to ball of foot of supporting leg after slide lunge.

2. Stay Low – Lateral to to extended FWD x 16 / 16
3. Archer’s Slide Squat to 1st position Plie on Demi Points (x4) x 5/5 Slide laterally down til butt is on thigh of supporting leg. Flex toes up toward ceiling. Come back. Balls of feet & the 4 plie squats

Ankle Weights: +5lbs ea leg This part after 12:45

1. Dip Arabesque Battement in Attitude / Dip A la Second in Attitude x 16 / 16 Standing leg dips & lift other leg out to the side & back, while bent, squeezing glutes. Come back to dip & lift out the side (45 degrees ish) knee up
2. Side Leg Lift in 6th position to A La Sebesque Dégagé on Demi Point 16 / 16 Lift out to the side & then out to the back, straight leg, while coming to ball of standing foot.
3. Arabesque Battement (x4) / Air Lunge to Front Leg Extension Tendu (x4) x 4/4
4. First Position Releve (x16)
5. Grand Plie on Demi Points Knee Up (x16) x on each leg
6. On All Four: Arabesque Battement (x16) / Arabesque Pulse (x16) / A La Second Attitude to Arabesque Battement (x16) – on each leg

Summer Shred #8 & a full Astanga

First the Monday Zgym WO. I’d only previewed one before & didn’t want to spend too much time exercising. But today? I can do whatever.

The new beloved

Still getting to know my iMac & feeling inspired. I woke up this morning and, despite the quantities of good, red wine consumed during Charlie’s birthday dinner, immediately started design concepting. Working on uploading files carefully – in a very organized fashion – into my new, clean docs.

One thing on my list of “to dos” was to get my scanner driver on there, but it’s already there. First time ever for that! I’ll do the Wacom later. Since I’ve got three inputs on this machine I don’t bother bringing my tablet home from work every day, but actually I might want to for a 3-4 hour tile build session. I wonder if the pen works with my trackpad! I’ll check. I’ll bring it home & get that installed…


The Workout

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Summer Shred #8

This was my warm-up. Time = 28ish w/ notes & breaks

x7 Round Ladder 8:35. Not sure if the first move was 1=1 since I previewed days ago but that was a long enough first part for me!

  • Frog Hop / Spider Knee 1=1 x10 Frog up fwd. Knee to outside same side arm. Frog hop & other side = 1. So u do it 70x.
  • Jump Lunge – ladder: 10 – 15 – 20 – 25 – 20 – 15 – 10

Jump rope: 30 sec side hops I’d thought this would be harder in terms of coordination but it wasn’t. Still the 2:40 set jacked me up so high I immediately decided on 15sec recovery time for the next one, w/ the DUs. / 30 sec high knees x 2
Z does continual intervals 30/30×2. I did 10/30×4-2:40min.

Sumo / rockstar / sumo / jump tuck x10

Weighted reverse burpees to plank rows x10 15s, but not doing the punch up OHs like Z, who’s using 12s. Kept weights down by sides for a squat hop. Kicked my ASS. Did ½ leading w/ LA row & then took a break to sit down & write this.

Jump rope: 30 sec Double unders / 30 sec scissors x2 15/30×4-3:00min Extra rest didn’t help for the DUs. Even though is early is 77 muggy degrees in the office. It’s a suddenly high, hello July level of humidity (for PDX). I got 6 in the first round and only 3 in the 2nd. LOL. But I tried! I’m better when not as hot.

 


Yoga

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As – no weights. Two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

Tabata Pairs & abs

Geez I really didn’t think I needed to draw the shade today, as the projected high was 65, for when I’d be home. But I got back & it was 77. More in the sun puddle! So note to self, just do it if ur gonna work out later, unless maybe doing yoga only.

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After that I did some abs from Michele’s last WO, that I did Saturday, only I didn’t do a rounds of 10 for no-rest 45-sec (w/ a small break in bet). I did 2 rounds of 10/30 w/ 20-sec extra rest. Also added ankle weights. For 30-sec I could do 5s, tho this was fine for my very fast mini.

Bonus: Abs 10/30X10 w/ 20sec in bet = 13:40. +2lb ankle weights
1. Crunch
2. Left Knee Crunch in – Right foot press out (Right elbow to knee)
3. Right Knee Crunch in – Left Foot press out (left elbow to knee)
4. Crunch Pull Knees in and Press out
5. (Reverse Table Top) Tap feet to floor . Added a rev curl.
6. Left Side – Crunch Left Knee in & Top elbow crunch to knee
7. Rigth Side – Crunch Right Knee in & Top Elbow crunch to knee
8. Bicycle Crunch Right then left
9. 100’s (Hold up & pulse hands)
10. Hyperextensions on floor

Summer Shred #7 & a sampling of Astanga

Normally I’d be doing a full Astanga today, but… I did end up doing 3 drop backs & 3 ticks anyway. Plus I have the holiday this week where I can get in a full practice, maybe with the Zuzka tabata I missed this week. (Thought about doing it after the first set, but I hadn’t previewed and realized I’d probably need that, after glancing at the breakdown.

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Summer Shred #7, Linda style

High Intensity Interval Training 

Previewed this & split up moves that were divided intervals. Then I added stretches / yoga moves to make even 10/50×8=8min intervals. With 1min rest between parts, my version of the routine is a total of 35min.

Part 1, weights – 

  1. JR – Scissors For all the 2 sided move, I did one full interval on one side & then the other, doubling the time for those moves. Was actually every one but #5.
  2. Lean forward backward lunge with a row 25 sec /25 sec Stay low on front, supporting leg – 15s?
  3. Other side
  4. Weighted side lunge deadlift 25/25 20s.  Supporting leg stays stationary. Other leg extends out to the side while u DL
  5. Other side.
  6. weighted jump squats 15s
  7. Surrender to kick up 25/ 25 15s Kneel down. Sit on heel. Come up & kick. (U don’t go down to both knees & come back up.)
  8. Other side

Part 2, plyo – 10/50x

  1. JR – Double unders 13 – I have to bounce 5x in between attempts.
  2. Jump Over pillows box
  3. One leg elevated jump lunge 25/25 sec.
  4. Other side
  5. Jump Over pillows box
  6. Elevated Plank Knee Tuck to Heel Raise 25/25 sec.
  7. Other side
  8. Hips @ the wall, standing backbend I added a stretch to keep the same amount of intervals as the first round

Part 3 – kettlebell

  1. JR – High Knees
  2. Swing 35lbs
  3. Pendulum 26lbs
  4. One arm Swing 26lbs OMG since it’s a weekend I got to work out before the sun puddle is dead center in my working area, and it’s overcast and a relatively cool 72 in here. I still hadda pause in the middle of this interval…. let my HR lower.
  5. Other side
  6. Hanuman
  7. Other side
  8. Ustrasana Added 3 stretches / asana for the same reason

Part 4 – body weight

  1. JR – One leg jump 25/25 This is the one split move I didn’t double up on, mainly b/c I wasn’t sure I’d be able to do it. Messed up 2x ea side.
  2. Sumo Jump Squats
  3. Jump Lunge
  4. Plank Jumps Push Up
  5. Side Lunge Jump
  6. JR – Side to side jumps
  7. Urdhva D @ wall
  8. Upavistha Konasana Added 3 stretches / asana for the same reason

___________________

When counting reps during double unders, only count the double unders themselves, not the jumps between.

Yoga

About 45-50min

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd- 5th, 5-breath handstands @ the end
Primary First 3 poses only
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 2-3min savasana