2017 Holiday HIIT #12: Sweaty Xmas Present by Kristin R

Well, I got the Polar going again via putting a new battery in the watch, and that might’ve been it. I can see where it’s going to be extremely difficult to make any more than a couple battery changes on the strap though, and while I’d ordered batteries for it, I also got a Wahoo TICKR. First of all, it’s cheaper than the cheapest Polar, and I’m sick of repurchasing them. Secondly it was recommended by my triathlete former boss, Trish, and I trust her judgment. That’s what she uses. Last of all, you don’t have to wear a watch on your wrist, and it sometimes gets in the way working out, mostly in yoga but also if I want to wear wrist weights to bump up some arm moves a little bit.

So I’m going to try it out, but not for yoga. I know! I know. I could use it, but I’m doing the last of this Julia holiday series. Seems like it’ll be a little less intense than #11, thankfully.

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That’s an inflated calorie burn estimate for SURE. It’d be hard impossible to compare to the Polar though b/c you’d have to wear two straps at once.

I’d guess that I burned 700-800ish.

2017 Holiday HIIT #12: Sweaty Xmas Present by Kristin R

50:10 Warm Up (5 min)
1. Plank Walk out Pushup
2. Lunge and Twist
3. Prisoner Jacks
4. Skaters
5. 1 box squat 1 box Squat Jump

Weighted HIIT: 50:10 3x (12 min)
1. Burpee Split Lunge Snatch (keep alt legs) 15s
2. Backload Alt Step up to Squat sandbag
3. Alt Fallen triangle + 2 dips +t-stand 2 dips Didn’t come back to plank bet dip styles. I did 2 dips in fallen triangle, then moved my bottom foot & stacked the top to do 2 more reg t-stand dips.
4. Broad Jump Clean & Press Bunny Hop back 20s I did 4x bunny hops & then stayed low b4 the broad jump, so standing up straight in the clean was a rest 4 my legs!

Circuit: 5 reps – 5x (little rest between moves) √, √, √, √, √ Surprised when I caught up w/ the vid I was only 7min behind. So I procrastinated more!
1. Hang Cleans 20s
2. Double DB Rows (5 renegade rows 2=1 / 5 Double wide rows 1=1) 20s
3. Burpee Clean & Press 20s first round then dropped to 15s. There’s enuff clean & press in this WO! lol
4. DB Split Lunge to Switch Lunge (2=1) 15s first round then dropped to 10s

Bodyweight HIIT: 50:10 x2 (8 min)
1. SL Downdog to Spiderman to updog (switch on 2nd round)
2. Squat 3 Pulse + box Squat Jumps These were KILLER w/o standing up straight after landing from box jump, but sinking immediately to a hover before the 3 pulses. My hip flexors have been really sore lately too, particularly the left.
3. Incline Tricep Pushup burpee box jump
4. Rocket Step Up to Switch Lunge

Paused for a minute hanumanasana (split) on ea side. I needed to stretch my legs!

Tabata Pairs: (8 min)
1. Rev Grip Pushup wide bi curl 15s
2. SL DL to Bicep Curl 15s

1. Spiderman-maker
2. Squat Hammer Front Raise 10s

Finisher: Combo Move Pyramid Finisher 5-1
1. Staggered Pushup, Plank Row, SA Clean and Press, SA Snatch, SA Swing 20 LOVED this. Hard on the swings! That was the last move & I usually use 15 for SA. Since I use 35 for kettlebell tho, I guess it’s time to bump up (tho I can’t afford a heavier kettlebell or a barbell….)
2. Bulgarian – DL – SL Pushup – SL glute raise 15s

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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

2017 Holiday HIIT #10: All I want for Christmas is Buns and Guns! By Christine C

This was a good full body WO. I’m going to feel all the OH sandbag stuff later in my arms & shoulders, I think…

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2017 Holiday HIIT #10: All I want for Christmas is Buns and Guns! By Christine C

Bodyweight Buy in: 4:11
1. 25 squats ppl band
2. 50 split squats left (25/leg)
3. 25 sumo squats
4. 25 squat jumps ppl band


HIIT round #1 (50:10 x2) 12 mins  This set & next w/ video
1. clean press to OH box squat sandbag (vertical straps b/c others too long)
2. Deadlift + bent over row (sandbag standing on block)
3. Alt rev lunge + good morning BL sandbag
4. Deadlift + alt plank row 20s jumping back to plank, no push-up
5. Squat and press + surrender 15s
6. SA snatch + SL deadlift 20s

Swing circuit (30:10 x4, 2 per side) 8 mins @17:54
1. Curtsy swing + SA press 15
2. Halo swing + staggered pushup snatch burpee 20 one side. Snatch weight up & then grab w/ both hands, slam & halo. Then put it down on that arm’s side for staggared push-up.
3. SA swing +SA plank hop + concentration curl in squat Maybe just kettlebell swing next time, or take out the swing. Couldn’t get a good flow in this one.


Mat set (1x) @27 This & next 2 sets from breakdown.
10 pushups
12 chest press + leg lowers 20s on bench
10 pull-ups pushups 4 unassisted I like to vary the pushing & pulling, a bit more. Switched to the lighter (less help) red band for the assisted reps too.
12 chest fly + bridge 15s
10 pushups
12 lat pull over 15s
10 pull-ups pushups x unassisted
12 T stand presses (6/side) 15
10 pushups

Squat tabata set (20:10 x4 each move 8 minutes)
Option of body weight squats during the 10 seconds Did this except for b4 last move where I hadda get my band on.
1. OH squat to good morning x4. Keeping weight on shoulders.
2. ski squat + front raise SSD 10s
3. Sumo squat with t-curl + stand to Y presses 10s
4. Squat jumps ppl band

Lunge set (2x) √,
20 weighted chair lunges 1=1 20
10 Bulgarian/leg BL sandbag
10 curtsy lunge/leg BL sandbag
20 rocket step ups 10/leg
10 deficit rev lunges/leg BL sandbag rnd 1, then dropped to 20s. It was a lot for me to do Bulgarians w/ the sandbag & then the next one! Plus I’d done more clean & press w/ the sandbag than usual, with that first move in the first HIIT set.
10 lunge back touchdown kick /leg


HIIT round #2 (50:10:30:10 x1) 10 mins Back w/ video.
1. SA plank hop +SA clean and press 20
a. Mountain climbers
2. Dragon lunge burpees sandbag
a. Oblique burpees
3. Goblet side lunge + toe touch 20
a. 3 skaters
4. Switch mountain climber + arnold press 15s
a. Wide leg mountain climbers
5. SL tricep push up + step up
a. Lateral box jumps
6. Manmakers 20s
a. Burpees

Time = 1:17. Only 12min more than video w/ breaks & note time included! That’s pretty good for me, but then I had a rest day yesterday. (I could’ve managed a yoga but I wanted to focus on art.)

Yoga

About 15min

2017 Holiday HIIT #9: Shoulder Boulder Builder & yoga

Well… Got going slowly today for no real reason. Hemmed & haw-d about what WO to do. I could take a rest day but I don’t want to. In the mood for another moderate WO. So no jump rope before hand. Just a little stretching. Then I did more after. Quads really sore!

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2017 Holiday HIIT #9: Shoulder Boulder Builder

Hiit set 50:10 2x 10 mins Great warm-up set
1. Weighted walk out plank front raises walk back 10s
2. Traffic director lunges 10s
3. Squat hold Burpee with front raise in squat 10s
4. SSD seated Arnold press 20s
5. Commando jack to pike push-up

Paused for 10breath quad stretch ea side

Tabata cardio circuit 20:10 do as a circuit 4x 8 mins
1. Squat jack weight touch down and press 10s 
2. Dumbbell battle ropes (light weights)1st rnd – 10s, then 5s which was too light. Next time hold the 5s & 3s together.
3. Hands and knees (table top) front raise to fly 10 GREAT core work in trying to keep the body tight while doing those 2 moves.
4. Wall runners shoulder taps

Superset: 3x √, √, √  10:44 Hadda take a break after ea round to rest quads. Seriously grateful breakdown doesn’t call for 4. I HATE four rounds, lol.
1. 8 OH rev lunges/leg sandbag Discovered that I CAN keep handles on lengthwise handles & clean, but the handles are so long & I am so petite I can’t really get much of a press UP there, lol. Started over on last round to change grips to do the OH lunges. I have to use the ones w/ the shorter straps.
2. 5 Bear crawl fwd (4 “steps) to box commando up incline pushup bear craw back 2 squat jumps The push-up is the rest here! Quad rest. Realized I’m  not sure if opp hand from foot is how bear crawl is supposed to go. That’s the way I settled on.

Superset: 3x √, √, √ 8:55
1. 8 front raise and drive 15 Front raise. Twist 1 way, then the other way & down.
2. 8 Decline tricep pike push-up Burpee bent arm lateral raise 10s On weights for pike push-up. Changed the push-up style b/c of left tri weak spot. Couldn’t get any decent range of pike motion @ that angle w/out it complaining.

Burnout: 50:10, 40:10, 30:10, 20:10 @34:25
1. Clean and press + to OH squat 20s +ppl band, I should try to learn how to clean & press the sandbag withOUT changing grips, so I can do a continual move like this, b/c also that’s the only way I can squat safely w/ weight OH. I’ve tried! It’s better w/ a sandbag than even as light as 15s. Didn’t want to bother w/ it today tho.
2. Alt SA snatches 20
3. Weighted jab/cross/hook/elbow 5s
4. Commando jack + commando up angry donkey
5. Squat & press up palms facing in + eccentric lateral lower 10s

1:06 Maybe Julia was “efficient & fast” lol.

Yoga

About 35min. Suryas & fundamentals. (As with handstands & standing back bends). Also the hanuman & samakona in there b/c not saving anything up.) Then dandasana & paschimo, finishing to fish. Why is that pose the one Sanskrit name I can NEVER remember? Usually I look it up but screw it.

I could feel that left tricep thing in the surya Bs and really tried to bounce my weight past it. Was gonna maybe do Astanga tomorrow but we’ll see. Either that or a rest day I’d say.

1/2 full body reps & 1/2 yoga

Jamie is one of the fitness friends & she posts her WOs in the Facebook group pretty often. I’ve saved a few of them before, meaning to try, but a bit nervous about it. A lot of these women are more extreme than I, which might surprise any old friends from my yoga days. Today though, she posted this one & some people asked about how long it takes her. The consensus was an hour if lifting heavy, maybe 45min if not. But for me? You never know if it’s going to be close to 2 hours! (My endurance is high anyway :))

I wasn’t sure how hard I wanted to workout today. I need to exercise, but I also need to cook for jam night, and my body is still feeling Sunday’s glutes routine. I take stretching breaks while drawing… Anyhow I decided to change up the order of the workout and cut it way down. I’d like to do the full thing some time; I just needed a good amount of stretching today, and I didn’t have time to go for two, full hours.

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Warmup: (10/30×6=4min) jump rope

Full body by Jamie 2, halved

  • I halved everything except the ladder, which was 2/3rd. Decided to leave it open whether at that point I wanted to 1) move on to some yoga, 2) do one more round or 3) do two more rounds (of supersets & triset, to make it same rep count as breakdown). Doubtful on the last option. I didn’t want to work out too hard today. Sometimes moderate is good.

Ladder: 1x, time = 6:44

  • Breakdown calls for 3 full sets of this @ the end. I wasn’t sure I wanted to do it more than once or twice. I decided to start w/ one round & time it.
    • Rnds 1-4 continuous, then breaks after ea round. Round 7 changed hammer to bicep curl, even tho harder @15 for me, to change it up
  • 15s Movement fluid thru ea exercise.
    Continue adding 1 more rep w/out rest until x8 = 1 set
  1. Plank Thruster
  2. Hammer Curl
  3. Front Squat
  4. Shoulder Press

 

Superset 1: 2x time = 6:16

  1. Squat (butt to bench) + Good Morning x10 BL sandbag
  2. 1 and 3/4 Lateral Rail x8 10s Raise arms up to lateral, lower 3/4, raise fully again & then lower = 1 rep LOVED this move! I was only lowering like 1/2 way tho, if that, to be able to do the 8 reps w/ 10s, lol.

Superset 2: 2x time = 7

  1. Static Lunge & SA Tricep Kickback x10 ea arm 10s + 2lb wrist weights
  2. InchWorm + Push-up x10 (Kept wrist weights.) Added standing arch even tho it took extra time Replace next time, maybe w/ elevated pike, pike jump burpee.

Triset: 2x time = 5:54

  1. Arnold Shoulder Press x8 15s for all
  2. Upright Row x8
  3. SL DL X12 ea leg

Ladder: 1x, time = forgot 2 set

  • Repeat of 1st set. This time I did hammer alt w/ bicep curls for move 2. That was the only change.

(46:18 when I stopped after 2nd ladder, including warm-up.)

Non-Vinyasa Yoga

About 45min. Threw in a 5min sirsasana & 3min sarvangasana. Felt good.

 

 

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2017 Holiday HIIT #8: Glute Growing

I was going to do yoga today, but after a marathon of sitting on my ass the last two days, driving to the cat show, participating 2 days and then driving back, I was in the mood for something more active, more ass-tastic.

The big show in Portland next month is going to kill my WO schedule for two weeks, but after that I believe I’ll be done with showing for awhile (fingers crosses). Was telling Charlie that if I were a wealthy cat lady I’d do two things: 1) buy my own stud cat and get him his two additional partners and 2) delegate the shows (mostly) to some cat loving, responsible high school lady.

Didn’t even stretch after this, Bad Lady.

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

2017 Holiday HIIT #8: Glute Growing

Warm-up: 2x
25 Frog Pumps
25 Banded Lateral Squat Walks
10/leg leg lift hip up

SET 1: 2x
1. Bulgarian drop set (8 reps each weight, 3 weights) BL sandbag, 20s & 8lb vest, 15s I did alt legs to fin ea weight before dropping weight, as I wasn’t doing so by simply picking up dif dumbbells. Rnd 2 – kept on vest for 15s round.
2. 12 box squats to alt forward lunge sandbag
3. 10 1 and ½ RDL rnd 1 – 20s, rnd 2 sandbag, on blocks, w/ 8lb vest thrown over middle

SET 2: HIIT superset 50:10 4x 8 mins + 8lb vest
1. DL drop weight jump and squat to stand 20s 
2. lateral step up & knee up to side lunge/leg BL sandbag Heavy for me for a SL, stepping up move! Let my mind wander & almost fell off bench during 2nd round of it, LOL. After that paid closer attention to form.

SET 3: 4x √, √, √,  √   Hadda take a break after each round. After 2nd I was thinking, “FOUR times???” Note to self: Next time, break this up into two smaller sets, put one @ the very beginning & u can eliminate the jump rope warm-up.
1. 10 alt curtsy lunge plank hop 20s
2. 20 swings 35lb kettlebell
3. 10 rev lunge toe touch/leg 20

SET 4: HIIT superset 50:10 2x 4 mins 8lb vest, sandbag & ppl band
1. banded Sumo DL + 2 lateral side steps
2. banded hip thrusts

SET 5: HIIT: 30:10 x4 (10:40 min) (5lb Ankle Weights) Challenging for me on the 8 backloads but I did well. Was thinking to change the order next time but actually I’ll keep as is. The downdog glute raises were REALLY challenging, by this point, w/ the 5lbs each leg.
1. backload static Rev Lunge leg lift sandbag
2. Down dog glute raises
3. Backload curtsy +leg lift  sandbag
4. RDL + hang clean 20s

Glute Isolation: each leg 2x all moves on one leg then the other 5lb ankle weights. 
20 Donkey pulses I did mini pulses, I know, b/c I was even faster than Julia here, lol. Cheating! Definitely cheating. Didn’t matter as the burn was good.
10 Straight leg lifts
10 fire hydrants
10 donkeys
20 Donkey Pulses

2017 Holiday HIIT #6

Note to self: repeat this WO.

Paused the vid for the first time after Triplet 2. Took me like five min to delete a couple paragraphs & type this one because iPhone. But I left my 5lb ankle weights on for that last move. Holy shit!

Tabata 3: changed the 1st move to broad jump fwd/ bunny hop back just because it’s a favorite.

Last set killed me! So many sets she can cruise through back to back….She lost me in the middle of the 3rd & then I finished that move & took a nice long break, lol. Move 4, changed bench hops to mat jumps. Also did 1st round of squats with 20s but then changed to BL sandbag. Made it through moves 5-7 before pausing again. Went light with 15s for the Bulgarians but was glad for it on the 2nd side, my weaker left leg.

I’d strongly prefer last 2 moves way slower and catching balance. Will do that way next time. Loved this last set though. Killer.

Time = 1:33. Some minimal yoga after.

Average of 140 ya I was working hard. Haven’t got my sit in yet though. That’ll have to happen in the evening.

2017 Holiday HIIT #4: Back & Biceps & Cardio by Krisin R

At least I can still blog! Downloaded the iPhone app last night & logged in successfully. (It gets dicey with double authentication sometimes.Normally I copy & paste the YouTube page WO breakdowns into Text Edit, to remove the formatting .Checked my old, slow iPad Mini & it’ll play videos. I’m behind on this fantastic holiday series, but doing them in order. This is one of the scary ones. I decided to change up the order a bit, to make the rep sets a little easier for me to deal with.

2017 Holiday HIIT #4: Back & Biceps & Cardio

by Kristin R

3 Rounds of the 5×5 set Needed to get part of this over with first. Time for just 3 rnds 21:42, Lol. Last 2 rnds took 12min, so about 34 total.

Rep Triset 12, 10, 8, 6 (time 16min)
1. Clean and press 15s 1st round. Way too light but added 2lb wrist weights for 10-round, then 20s.
2. Pull-ups SA Rows rnd 1&2 all w band; rnd 3 – 4 w/out band; rnd 4 – 3 w/out band note 2 self, use lighter, red band next time (4 less help)
3. Staggered burpee to SA concentration curl 20lbs, 6 per arm, then 5,4,3.

HIIT 50:15×2Extra transition time so I could read iPhone breakdown.
1. SSD bent Renegade Rows, 15s
2. Weighted Squat Jump Ski Squat Swing, 10s, Weights OH 2 start. Swing down, back up & then lower down.
3. Superman pushup, T-stand dip and kick-through
4. Bicep Curl to Bicep Hold External Rotation, 10s Curl to 90, rotate out, back in & then lower.
5. DL to Clean & Press, 20s

TabataPairs: (10/20×8, w 30sec bet sets=8:30min)

1. Side plank pull overs, 10 Bring straight arm from OH 2 all the way down by side
2. Around the World, 10s

1. Seated banded Rows, blue band w handles
2. Plank Rows to Rev Grip Bent Rows, 15s

Circuit: 5×5 (Did 1st 3 rounds & beginning of WO).
1. Plank Row Burpee to bent back fly, 10s Push-up row both sides, hop fwd 4 fly. Did the 1st end as all flies, which made it harder.
2. Rev Grip Pushup + wide Bicep Curl, 10s + 2lb wrist weighs
3. Get up press up and slam, 10s
4. Deadlift to Hang Cleans (do 5 deadlifts, then 5 Hang Cleans), 20s changed to sandbag, standing on yoga blocks, for DL after rnd 1. Did all of 1 move then the next.

HIIT 30:10 x4 (8 min)
1. SA Snatch to Lateral Lunge, 20 Hold goblet style when lunging, opp leg from arm 4 the lunge.
2. Staggered Pushup – T-Stand fly, 10
3. Weighted Squat jump to alt SA row in lunge, 20 Hold goblet style 4 squat jump. Step back alt legs 4 SA row.

Time=1:29 Not bad, especially considering my mind body state today.

Tomorrow I’ll do Astanga.

Bethany’s Ho Ho Oh NO! • the SADs

Really a lack luster WO for me today – weight training with less of a burn than yesterday’s yoga! But oh well I did something. Better than nothing.

 

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Bethany’s Ho Ho Oh NO!

Warm-up @1:37 I did jump rope instead of jumping jacks. I’ve always hated the latter for some reason.

6min EMOM Biceps 10s
Curl
Curl +Hammer Curl
Curl + Hammer Curl + Forearm Curl
Hammer Curl + Forearm Curl
Forearm Not too hard w/ the 10sec rests. Forearm would be better as wide curl I think.


10 Box Jumps


Tricep Fun! 10 reps/exercise (complete Giant set before resting) 3x’s √, √

  1. Dips
  2. Box Diamond Narrow Push-Ups
  3. Close Grip Chest Presses 20s on bench, hips pressed up in bridge
  4. Tricep Push-Ups nose to floor

5 Ninja Tucks Tried these once but I’m really bad at them so decided to skip. I can’t do the flip jump from back of the feet to bottom. I have to roll over them, but it still is dangerous for my knees, if I hit it wrong.


Shoulder DB Cardio (50/10) 2x’s
Front Raise Jacks- 1 db 10
SSD Shoulder Presses + Squat and Press 20s VERY hard for me today! I guess I’m still feeling my Saturday & Sunday WOs.
Hammer Front & Lateral Raise Burpees 10s
Squat to Arnold Press 15s

10 Box Jumps I only have a 13″ elevation, so jumped up & jumped down too.

Back Fun 10 reps/exercise (complete Giant set before resting) 3x’s √, √,

  1. Seated Back Flys 10s
  2. Wide Row Burpees 20s Wasn’t watching vid here, just forging ahead, so not sure if M does push-ups, but I did. 
  3. Plank Rows 20s 1=1 so 5 per arm, which felt a bit like cheating but was grateful 4 it.
  4. Shrugs 15s, then 20s rounds 2&3. Also did shrug straight up & then a sort of hitch up & roll to the back for last 2 rounds. Much better work 4 me than just straight up & dwn.

10 Box Jumps

EMOM Lower Body BL sandbag, except for DL only last round
Squats
Squat + Back Lunge L
Squat + Back Lunge L+ Back Lunge R
Squat +Back Lunge L+R + Good Morning DL
BL L and R +Good Morning DL
DL

Time 1:04, which is vid length but I skipped the cool-down & did some abs & thighs

(10/30) x1, 8:40. +2lb ankle weights Was gonna do 2 rounds but really wasn’t a great set. The weights were fine for the rev curl & the perpendicular pulse but too light for everything else. And then I was hit with existential despair, based on what’s happened or not happened for me, since I moved. I can’t even write an abs burnout, I thought. I can’t do anything. I will go write about that in my soul mirror.

  1. Rev curl, on bench
  2. Straight abs
  3. Crunch, feet on bench
  4. Lying on right side, LL lift
  5. Bottom leg inner thigh
  6. LL rainbow lift
  7. LL perpendicular pulse
  8. Inner thigh pulse
  9. Lying on left side, RL lift
  10. Bottom leg inner thigh
  11. RL rainbow lift
  12. RL perpendicular pulse
  13. Inner thigh pulse

Some yoga poses

 

2017 Holiday HIIT #3: XFIT HIIT & supersets

Wasn’t sure I was “up to” this Julia WO I’d previewed last night, but I didn’t have time to form an alternate plan so decided to just give it a go. It KILLED me. Even quite pregnant, Julia can totally kick my ass. Course she’s 15 years younger & has a much healthier lifestyle, I’m sure.

So the video is an hour and 20. Anything with a lot of reps takes me significantly longer. I only followed along w/ the first HIIT set. I’d set my timer for the two kinds of rounds last night. Even shorting some of the rep counts from 12 to 10, it took me a little more than a half hour longer. Then I didn’t stretch at ALL. I just changed into dry clothes so I could go out for brunch. I was motivated! Yesterday I’d only had toast & ice cream. (I really miss the days of food options within walking distance.)

IMG_4715.jpg

 

2017 Holiday HIIT #3: XFIT HIIT & supersets

XFIT HIIT: 30:10 3x 8 mins So 40min just with the HIIT sets, 8min repeated 5x
1. Clean and press to OH rev lunges 20s Only kept weights OH for 1st round.
2. Manmaker split Lunge snatch 15s
3. Decline pike pushup DL burpee sandbag
4. Chair swing to surrender 15s Dropped the swing & OH part sets 4 and 5. Was still hard, just holding the 15s down @ side. Found a new way to be more careful w/ knees in the surrenders tho! 

Chest Superset 1: 12 reps 4x √, √, √, √
1. Chest fly in bridge (on bench) Rnd 1 – 15s, then dropped to 13
2. Decline push-up shoulder tap Only tap 1 side after ea push-up, alt. Touching nose to mat @ bottom of ea rep. Hadda start taking a short break 1/2 way thru set on 3rd round.

XFIT HIIT REPEATED except 50:10 2x
Decided b4 starting for move #1 I was going to clean & press up, then drop weights to shoulders for rev lunges. Move #4 was BRUTAL as a 50sec interval too. Oy. I’m glad the 50s are only 2, to 3 of the 30s.

Leg superset 2: 12 reps 4x √, √, √, √
1. lateral step up 10/leg BL sandbag Hadda drop it down to make sure I’d finish. Forgot knee up on 1st round. S’ok.
2. ¾ Sumo squat 20s +8lb vest, and from 2nd round on, orange band.
all the way down & ¾ up

XFIT HIIT REPEATED 30:10 3x
This is where I could really use a barbell of 60 or more lbs. Sandbag too light. Draped my 8lb vest across it for this round. Still too light for a both legs deadlift.

Shoulder superset 3: 12 reps 4x √, √, √,
1. Handstand kick ups 6/leg
2. Lateral raises 10s Dropped to 10 reps for this move too, to speed things up.

XFIT HIIT REPEATED 50:10 2x

Changed the 4th move to a simple, weighted surrender for the last 2 rounds. Couldn’t handle the idea of more 50sec intervals with the weighs OH

Back superset 4x: 12 reps 4x √, √, √,
1. Swings slams 35lb kettlebell
2. SA row in Lunge 10/arm 20

XFIT HIIT REPEATED 30:10 3x 

Glutes superset 5: 12 reps 4x ppl band √, √, 
1. Banded hip thrusts sandbag
2. Banded donkey kicks 12/leg