Meh. Workout was ruined by Apple, I think

Apple has been hacked. Beware those with .mac and iTunes accounts

Or rather their hacked system did. I’d had a support call scheduled for 10:15. The robo set-up arrived but the tech never did. Spent 20min on hold & then disconnected when I got thru on chat. Nearly an hour there & the tech admitted he couldn’t get into the system right now. I’ve found in these cases, like dealing with iPage and AT&T over last winter, that the all out blitz is the ONLY way you will ever get through to someone who will step in for a manual over ride. You tweet them. You get a DM going there. You call & set up tickets. Sometimes you blog. In both of those cases I had to file claims with the Better Business Bureau. Hopefully we won’t get to that point here. The main problem is that there is no way to delete your credit card information from .mac, and since their system isn’t secure I want to do that! (The clueless tech in India also recommended that.)

I knew I should’ve done the pure HIIT she just posted

I got a better burn with yesterday’s ashtanga. I’m not going to count this as a real workout. I’ll only take one full rest day this week and call it a ½ “rest”.

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Gah!!! It’d be ok if I’d only been at it 45min

Crazy Core Workout: Minimal equipment

Jump rope, 13″ bench, Resistance bands, 1, 10lb weight


Warmup: (10/30×6=4min) jump rope

**Spider knee vinyasa flow 5ea leg, alternating Downdog, glute raise, spider knee, catarunga, updog, divebomber return to downdog

  • SET 1: HIIT 30:10 2x 8min
    1. RL SL decline push-up kickunder and glute raise LL on bench, close to end
    2. Incline oblique mtn climbers Hands on bench. Knee toward opp elbow
    3. Plank double tuck box jump
    4. LL SL decline push-up kickunder and glute raise
    5. Incline wide mtn climbers Took the 1st incline move for a rest in all the planks but made this one harder.
    6. Animal flow kickthroughs Kick thru, half cartwheel from outer to outer foot, repeat.

    **Spider knee vinyasa flow 5ea leg @ 9:18 Video has 10ea leg in one chunk, here, after the first HIIT. I decided to split it up. Trying to do the divebomber back from the updog was REALLY hard 4 me! Even split.

    SET 2: True Tabata 8:40min
    1. Side plank dip leg lift and reach under, orange band High side plank, alt sides
    2. Decline toe taps pike jump burpee Feet on bench. Bring alt foot in & touch w/ opp arm. Jump down & pick. No push-up.

    **10 reps rollback push-up ninja tuck @ 22:14

    SET 3: HIIT 50:10 2x 8min @ 24:00
    1. RL Bulgarian clap under to SL push-up, knee to same side arm
    2. OH High knee toe taps
    3. LL Bulgarian clap under to SL push-up, knee to same side arm
    4. Bench knee tucks C-sit, butt near end of the bench. 3lb weight bet feet 2nd round I kept hands off bench. Extended arms straight OH on the down & pointing foward on the up / tuck.

    SET 4: Mini combo Evens Pyramid 10-2 reps

  • Julia does all pyramid moves on each move before moving on. I did 10s in all three moves, then 8s, then 6s etc.
  • I also added a single interval of 10/60 jump rope after ever round, except last one
  • However I messed up! I did the cross crunches in the pyramid & then accidentally did exercises 2-4 in set 5 in the pyramid. And I hadn’t been feeling much flow… maybe b/c I responded to a couple Apple messages about my messed-up account. Did 10 plank dips, 2=1 and then decided to call it a day.

    1. Cross crunches full rep count ea side, 5lb dumbbell 
    2. Plank Hip dips On elbows, full rep count per each side I rotated between, ie, left to right 20x for the 1st round. I like the stretch in my thoracic this gives!
    3. Pike glute raise to knee tuck and flip and reach Start w/ 10 glute raises on 1 side. Move to plank. Knee to nose & then pike glute raise. Flip to ½ Urdhva D, arm that’s not planted stretched out. Hold for 10 counts. Switch sides.

    SET 5: Reps: Ab circuit 3x: adapted from Whitney Simmons’s Instagram @ 46min:
    1. 10 side plank reach unders from elbow 10 ea side, holding 10lb weight, rotating slightly bent arm straight up to ceiling
    2. 10 ¾ sit up / leg extension, dumbbell handoffs 5lbs bet feet. 
    3. 10 leg raise toe touch 10lbs Holding weight w/ straight arms right up over chest.
    4. 10 resistance band in and outs band around feet, holding w/ hands. C-sit w/ bent legs to lowered back w/ straight legs.

Spartan 3000 by Daniela

Never did this one before b/c it’s all reps. I did the whole thing from a list. Sometimes it helps my pace to try to follow along, but as with most things these days, I realized it doesn’t matter. One thing I’ve got is time on my hands. So… fuck it. It was one of the more tedious routines though – all that damned counting. I wouldn’t do it again but I’m glad I crossed it off my list. This was a good time for it, after an extra rest day, after a particularly apathetic week.

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Spartan 3000 by Daniela

Part 1: Warm up, 2x = 600 reps 16min

50 squats 25 reg fast / 25 bench jumpovers
50 bridges 25 feet on floor / 25 feet elevated
50 Jumping Jacks
50 Buttkickers 1=1
20 Pull-ups / Chin-ups (with band assist) Pushups
20 Rev Plank Leg Lifts Donkey kicks (10/leg)
10 Tricep Pushups
50 Fire hydrants (25/leg) w/ 5lb ankle weights / then orange band cause my old ankles weights TAKE TOO FUCKING LONG TO GET ON & OFF!!!

Part 2: Bodyweight Circuit: 5 exercises, 20 reps each, 5 rounds = 500 reps √, √, √, √, √ 16:20 / 23:15 Then  a long pause while I changed out of my 6-yr old cross trainers. Started w/ them on accidentally & could really feel the 0 cushion in the mat hops.

1. Burpee (no push up)
2. Jump Squats
3. Yoga Push ups Butt up & chest down to up dog, fast
4. High knee toe taps 1=1
5. Mat hops1=1

Part 3: Strength Complex, 8 Exercises, 10 reps, 5 rounds: √, √, √, √√  26:25
1. Deadlifts 2, 20lb weights
2. Squats 2, 20lb weights
3. Bent over Rows 2, 20lb weights Alt rev grip (3 rounds) w/ palms facing in (2 rounds)
4. Switch lunge weight pass through 15lbs
5. Swings 35lb kettlebell
6. Weighted chair lunges 1=1 2, 10lb weights
7. Chest Press (hips pressed up in bridge) 2, 20lb weights
8. Shoulder Press 2, 15lb weights

Well, I’m already 18min behind by the point & I stopped for a break. What does time matter if there are no rewards or even congratulations? 

Part 4: 5 exercises, 50 reps each (1=1 ea move) = 250 reps 4got 2 time

1. Mtn Climbers 1=1
2. Groiners 1=1
3. High Knees 1=1
4. Squat Jacks
5. Touchdowns Leg goes out to the side laterally, touching down in center.

Time = 1:18 Took another break

Part 5: Strength + Cardio Mix: 12 exercises, the first one for 10 reps, the second for 20 reps 2x through = 20:01

1. Clean and Press 2, 20lb weights // Squat Slams 20lbs
2. Curtsy Lunge + hammer curl 2, 15lb weights, 5ea leg // 1 Arm ½ Burpee  10ea arm Really fucking sick of 1/2 burpees after the 100 of them in set 2! Considered swapping for OH triceps 2nd round but didn’t.
3. Sumo Squats 2, 20lb weights // Sumo Squat hops (1st round do 10 reps & then 20 & rev for 2nd round)
4. SL DL 2, 15lb weights Do all 10 reps one leg & get other on 2nd round // switch lunges 1=1
5. Bulgarian 2, 15lb weights Do all 10 reps one leg & get other on 2nd round // lunge hops 10ea leg

Part 6: Pyramid: 570 Reps 10:59

100 Jumping Rope feet together
50 Left glute raises on hands & knees (w/ 5lb ea ankle weights)
50 Right glute raises
50 Left donkey pulses
50 Right donkey pulses
100 Mtn Climbers 1=1
50 Bulgarians (25/leg) no added weight
50 Frog glute raises with your belly laying on bench or anything else where you can lay down. Your lower body should not touch the bench. Try to do all reps without letting your feet touch the ground. Left ankle weights off
20 Jump squats

25 SL Bridge Left w/ ankle weights
25 SL Bridge Right

Part 7: Burnout 9:28 
100 rocket step-ups (50 per leg) Did 25/25, then the rows, then another 25/25
50 bent reengage rows 2, 15lb weights
20 knee pulls with weight Left 10lbs
40 (20/leg) Runners lunge toe taps
20 Knee Pulls with weight Right
50 SA swings (25/side) 15lbs 15/15/10/10
100 sumo pulses 2, 10lb weights

Time = 2:06, all breaks & interruptions included

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.

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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
Vinyasa

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….

1/3 HIIT & 2/3 Yoga

Recovery workout time! I’d have take a rest day if I didn’t already do that twice this week, so a little moderate activity & stretching instead. For this format I often like to take a mini Bender routine & add on. I adapted this set by adding on a single 10/30 jump rope interval before every #d rep based move.

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HIIT (& reps)

-10 reps ea move w/ the jump rope before = 19-min set. Normally I’d likely change the reps to 16, but this is just the warm-up for some easy stretching.

  1. Squat, Floor Tap 2, 20lb weights Coming all the way down to rest weights on floor & thighs on backs of calves
  2. Weighted Crunch Tap 10lbs Crunch up, holding weight up straight. Tap heels to floor.
  3. 1 Leg Squat (right) 2, 15lb weights Start kneeling w/ front foot in bet weights. Come to standing w/ back leg hovering.
  4. 1 Leg Squat (left)
  5. Weighted Temple Tap Abs 2=1 10lbs
  6. Curtsy Lunge Twist 2=1 2, 15lbs weights
  7. Romanian Deadlift w/ pulse @ bottom 2, 20lb weights
  8. Pull-ups 5 no assist & 10 w/ blue band Bent Over Row Why not right? I haven’t practiced them awhile & in this context it’s low pressure.
  9. Chest Press w/ pulse @ bottom  2, 20lb weights
  10. Hammer Curl and Tricep Squeeze 2, 15lb weights

Yoga

  • Suryas & fundamentals (w/ the hand standing in suryas
  • First 4 poses of primary, to ardha baddha pada paschimo (Added gomukhasana arms when I set back up from last pose, w/out moving leg in ½lotus, then jumped back)  About 30min to this point & then stopped for notes.
  • Then no-vinyasa twisting single intervals 10/30: ardha matseyen, marichy d, upavistha kona, parighasana, baddha kona A,
  • Virasana, supta vira, malasana, uttanasana, single intervals 10/60
  • Hanuman, Block A and B, Urdhva D (1min)
  • 1min sirsasana (w/ 10 breaths in all the parts past the first one), sarvangasana, then finishing to matseyanasa 10breaths

No Equipment Full Body Vacation Workout #4

Well, I’ve been having some great success lately in alternating the Julia workouts, which I guess I can call “circuit training” for lack of a better envelope, with my “serious” yoga, the “real” yoga, or ashtanga / ashtangesque. I’ve been enjoying the latter more lately! But the Julia routines… they’re just balls-out in a way my yoga cannot be safely. My knees NEVER want to see 3rd series again, I can tell ya… And that run of arm balances got excruciatingly same-old, same-old after six years. It’s good to let the yoga part be the easier thing, the more fun thing. It’d gotten to be such a burden before I figured that out.

Last Julia was all HIIT which means all timed which is easier. There isn’t that constant need pressure to try to keep the pace up so I can finish in a reasonable length of time. This workout was all bodyweight and entirely reps. It was harder than the usual. Not kidding! (I took a brief look @ the next one in her vacation, no equipment series & it’s even worse cause it’s all AMRAP. Hells no! For tomorrow I might do my 1/3rd HIIT (any old easy one) and 2/3rd yoga… That format is a recovery routine, in my mind.

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No Equipment Full Body Vacation Workout #4

Superset 1: 5x @ 0:42 √, √, √, √, √  11:31 I knew I was going to hate this set & I was right!
1. 8 SL lateral hop to SL burpee 1=1
2. 10 Commando plank jack and plank hop jack in low plank & frog hop in high plank

Superset 2: 5x @ 9:40 √, √, √, √, √ 4got 2 time
1. 8 rocket lunges & touch downs/leg
2. 10 T stand leg lift and toe taps/leg tap front / leg lift / tap back = 1, count on the back

Superset 3: 4x @ 19:30 √, √, √, √ 4:37
1. 20 Russian kicks 2=1
2. 20 Matt hops 1=1

Superset 4: 4x @ 24 √, √, √, √ 13:59
1. 12 Crab hold toe touches /leg toe touch & knee to elbow = 1
2. 8 Roll back push-up ninja tuck These killed me!!!

Superset 5: 3x @ 34:05 √, √, √ 7:26
1. 10 Bear hold to plyo push-up hop hands forward to push-up & then hop them back
2. 5 Bunny hops fwd (4) star jump high knees back holding arms overhead

Superset 6: 3x @ 39:39 √, √, √ 4:19
1. 20 sumo squat jumps
2. 10 SL pike push-ups + kick under after pike push-up, come to plank, rotate a bit & kick under, 5 per leg

Superset 7: 2x @ 45:27 5:05
1. 10 switch Lunge burpees
2. 10 Jab hook knee drive side jab w/ same arm as forward leg, hook & knee drive w/ back leg

Superset 8: 2x @ 50:42
1. 15 Arms up switch lunges 2=1
2. 10 tricep pushup plank hops

total time, breaks included: 1:09

Yoga

About 18min

 

 

 

 

 

 

 

 

 

 

 

1000 Rep Full Body Challenge by Daniela

Huzzah! I took my own advice & did this all reps routine the day after a rest day. I’d intended to practice yoga late yesterday afternoon, but ending up being downtown longer than expected & returning full, with the one meal I ate that day. Sometimes it’s cool to do a longer than usual fast before your first meal. It fills you up longer. My main & sometimes only meal of the day during ashtanga obsession was always lunch.

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It’s way more than 1,000 reps; I’m telling you right now.” – Julia

Just occurred to me today I should start tagging Julia’s workouts by who wrote them so I can get an idea of my own favorites! I always forget. I’m not going to go back through all my old workouts and tag them, but I will start doing that now.

1000 Rep Full Body Challenge by Daniela

Part 1: 20 reps each, 1x through=220 reps

Julia finishes just under 18min (including her very short introduction – she gets right to it which I love). My time = 22min. And of course I took a break after!

  1. Diamond pushup burpee hands in diamond & diamond jump
  2. Plank rows and frog hop (2 row + 1 hop = 1 rep) 2, 15lb weights
  3. 180 tuck jump squats Squat & tuck jump I don’t like turning while doing tuck jumps. Need to be careful of 3rd Series knees!
  4. Bulgarian LL + fwd lunge 2, 15lb weights / Do bulgarian & step same leg fwd for lunge Did this move 10x each leg, alt, for a total of 20reps ea leg
  5. Bulgarian RL + fwd lunge
  6. Jab cross 2x + heel grab 10 w left arm starting & switch
  7. LL SL DL + hammer curl and shoulder press 13lbs ea hand Went light here b/c 15lbs would be still a bit high for me w/ upright rows, the next move. Legs must be even! lol
  8. RL SL DL + upright row same weight as #7
  9. Yoga tricep pushups Chest goes close to ground, butt is up in air. Then push up into updog. J moves pretty fast here & stays up on toes. 
  10. Close grip chest press + skull crusher 2, 10lb weights I didn’t wanna challenge myself with 15s on the skull crusher! Also wouldn’t wanna hold 2 weights in each hand here, like I do when I pick up a 10 and a 3 for each hand. I’d do 12s if I had ’em. 
  11. Switch lunges 2=1

Part 2: Pyramid= 300 reps (520 total)

My time = 17:36

  1. 100 squats 2, 15lb weights Went light! 50 holding weights on shoulders, 50 down by my side
  2. 80 touchdowns 1=1 touching down in the middle
  3. 60 hip thrusts 2, 20lb weights, on the floor J does sets of 20, alt weighted w/ unweighted & uses a shoulder elevation. I did the same, albeit w/ lesser weight. Someday I’ll have a sandbag!
  4. 40 side lunges 2, 15lb weights / Toes turned out & feet planted wide. Alt side to side 1=1
  5. 20 back fly burpees with lat raise at the top 2, 10lbs No push-ups hooray! But still brutal. Jump back into plank & fly each arm. Jump forward & stand up straight for lat raise.

Part 3: 20 reps each, 1x through=220 reps (740 total)

My time = 24:17 And I thought this reps set went much faster than the 1st one! I guess it was the psychological ease of closing in on the end of the workout.

  1. Tricep pushup plank tuck jump
  2. SA clean & press and rev lunge (10x each arm) 15lbs Hold the weight up & then lunge back w/ same leg
  3. Reverse grip pushup + bentover reverse grip row 2, 15lb weights / jump up & bentover row w/ both hands
  4. Dive bombers
  5. Swings Slams 35lb kettlebell
  6. SL box squat + fwd lunge (10 each leg) no added weight
  7. weighted squat jumps 2, 10lb weights
  8. Chest fly in bridge hold 2, 15lb weights on bench
  9. SA burpee no push-up!! 10 ea arm obv
  10. Sumo DL 2, 20lb weights
  11. Good mornings 2, 15lb weights

Part 4: pyramid 260 reps (1000 total)

Forgot 2 reset stopwatch so don’t have time for this set

  1. 90 SA curtsy swings (45/side) 10lbs Did 20/20/15/15/10/10 alt arms
  2. 70 weighted punches 2, 3lb weights in sumo squat hold,, 2=1, 35 leading w/ LH 35 leading with right hand
  3. 50 reverse curls on bench=
  4. 30 ski squat + front raise 2, 10lb weight, 15 palms facing ea other / 15 palms down. Squat w/ feet together & then lift
  5. 10 explosive pushups hands & feet leave the floor
  6. 5 split lunge snatches RL 2, 15lb weights
  7. 5 split lunge snatches LL

Time = 1:26 including all breaks / better than expected

Yoga

About 15min. I should do an ashtangesque tomorrow.

 

 

 

 

 

 

 

 

 

Ultimate Booty Lift and Cardio #2 by Laurie N

I am really SO LUCKY in a lot of ways! #catgoals #catgains

Wasn’t so sure about this workout, with all the taking off & putting back on of the ankle weights. I don’t have the kind that are so easy! It takes me 15-20 seconds to transition between moves with them. (But they’re 5lbs for each leg.) I was afraid this would be clunky & not much of a workout… And ya round 1 took about 40min! I liked the moves but probably wouldn’t repeat it unless I had a set of the weights that fasten with one, easy motion.

I still got a good workout today & that’s all that matters. Took a rest day yesterday… I might do some yoga tomorrow, late afternoon. We host a jam night here most / many Wednesdays. It wasn’t here last week though & we decided not to expose the new kitten to that her first week, and let her get used to the other mammals who live her first. I might stay home tomorrow night, if I’m going to be gone more of the day than usual. Theodora’s almost four months old already. We’ve only got a month left of tiny!

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But what I think I might do is make a list of the booty moves to do for either reps or time after maybe a 30min HIIT sometime.

Warmup: (10/30×6=4min) jump rope

Ultimate Booty Lift and Cardio #2 by Laurie N

Do leg moves, odd #s 25 per leg on both legs before moving on to cardio moves, even #s. Set timer for single intervals of 10/50.

1. SL bench squats donkey kicks holding 10lbs goblet style, 10/10/10/10/5/5 Decided to change this move b/c I still can only do SL bench squats with hardly any weight, even tho I’ve made lots of progress w/ pistol squats. Also donkey kicks is a move that feels more “burnout” to me, or at least with the body fully revved, not the 1st move after warming up. I thought my swap would be more of a full body move.
2. squat jumps ppl band
3. straight leg glute lift ankle weights One leg kneels on bench. Both hands on bench. Foot taps down to the floor & lift straight, squeezing glute.
4. skaters
5. leg lift cross overs (rainbows) ankle weights Hands & knees, only counting near side of the tap down, so each rep has 2 glute lifts
6. switch lunges
7. fire hydrants ankle weights
8. broad jump fwd, 3 bunny hops bk Changed this move slightly b/c this is one of my faves
9. side leg kick outs ankle weights  Hands & knee/s Did this lying leg lift by accident on 1st round
10. roll back tuck jumps
11. rev plank leg lift no added weight I kept fingers facing forward, more like Purvottasana
12. bench jump-overs Quadzillas Not fond of quadzillas for whatever reason
13. pike glute raise knee tucks ankle weights Downdog glute raise, plank, alt knee to nose w/ knee to same side arm
14. burpees
15. lie on side leg lifts Move 9 here!
16. box jumps
17. clam shells ppl band Lying on side, head propped, feet together, opening top knee up & closing
18. mt. climbers
19. plank toe taps ankle weights
20. jumping curtsy lunges

Round 2 (my time 31:48)

1. donkey kick pulses ankle weights I was nicely warmed up by this point!
2. squat jump burpees Jump back & into low push-up in one movement. Jump forward & 2 squat jumps
3. straight leg glute lift pulses
4. skater burpees Skater on one leg to SL burpee
5. leg lift cross overs pulses far side cross-over to ½ way up
6. switch lunges burpees Start w/ switch lunge
7. fire hydrant pulse
8. broad jump fwd burpee, 3 bunny hops bk
9. side leg kick out pulses
10. roll back tuck jump burpees
11. rev plank leg lift
12. bench jump-over burpees 3x jumpover then burpee
13. pike pulses 25 & hold in tuck 25 sec (set timer for single interval of 5/25)
14. step thru burpees w/ handstand Push-up, step thru 1 side, repeat to the other side. Jump forward. Jump to handstand & try to hold one breath.
15. lie on side leg lifts ankle weights
16. box jump burpees
17. clam shells orange band
18. mt. climber burpees 4 mt climbs at bottom & 4 high knees at top but I did 2=1
19. plank toe tap pulses Leg held out about 45-deg
20. jumping curtsy lunge burpees Jump back for push-ups in the center

Yoga

About 8min.

Full Body HIIT & Circuits with No Rest Tabata by Jen A

Finished this workout mid-day, while the new kitten was sleeping. I can’t believe I got through it. I was SO tired. But I did. Thank gods Julia made most of it timed & the few reps sets were not complex & were easy to get through fairly quickly. Otherwise I wouldn’t have done it.

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Full Body HIIT & Circuits with No Rest Tabata by Jen A

No Rest Tabata:
sumo Deadlift 40lbs (did 1st round w 30 b/c I’m so tired & then was like No, that’s too light / Swings 35lb kettlebell

BACK 50:10 2x 8 mins
1. Alt Plank Row 2, 20lbs
2. Alt snatches 20lbs
3. Decline burpee Y press 2, 10lbs
4. Burpee Rev Grip Rows 2, 15lbs 

No Rest Tabata:
Swings 35lb kettlebell / Goblet Squat 20lbs

LEGS 50:10 2x 8 mins
1. Right Split Squat 40lbs
2. RL pistol to Rocket Step up + lunge hop Struggled thru these on 1st round both legs & then propped heel w/ dumbbell for 2nd round
3. Left Split Squat 40lbs
4. LL pistol to rocket Step up + lunge hop

No Rest Tabata:
Goblet Squat / Curl to Press 2, 10lbs Started with 15s, um no, I’d have never made it!

BICEPS 30:10 2x
1. SA plank hop sumo curl 15lbs
2. Decline burpee SSD curl 2, 15lbs
3. Bicep makers 2, 15lbs

No Rest Tabata:
Curl to Press 13lbs ea hand / Clean & Press 2, 15lbs Taking it a little easy here cause these many no-rest tabatas… lol

— I pushed pause after EVERY set starting after the first HIIT, lol —

SHOULDERS circuit 2x
10 Decline Pike Pushups
10 push press 2, 20lbs
10 Pushups plank tuck jump

No Rest Tabata:
SA Clean & Press 20lbs / Tricep push-ups

CHEST circuit 2x
10 Decline Pushups
10 Chest Press 2, 20lbs
10 Close grips chest press 2, 15lbs No incline Incline chest press

No Rest Tabata:
Incline tricep push-up box jump burpee//box knee tucks

TRICEPS 30:10 2x
1. Dolphin pushups
2. Tricep makers 2, 10lbs
3. SA tricep kickback 10lbs

No Rest Tabata:
Box knee tucks/Deadlift 2, 20lbs

CORE REPS 2x
10 vinyasa flow spider knees 5/leg
10 switchfoot to handstands
10 tuck abs on floor ball pike abs to knee tucks

Time = 1:33

And then a very quick stretch b/c I wanted to get upstairs to check on baby kitten Theo!

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…

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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

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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.

COMBO 10x
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)

COMBO 10x
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