Yoga, Summer Body Scorcher Pt 2 & more Yoga

My right knee felt a lot better this morning, after having been careful of it the past few days. At first I was going to do a lower body BodyRock I’d recently detailed, but no. Too stiff! So stiff that I wanted to start off with stretching, but not do any more than the introductory part of Ashtanga. I’ve neglected it completely for months now.



  • Suryas, w/ standing backbends, & fundamentals, w/ a Hanuman / Samakona in there, and the two, 5-breath handstands @ the end. First 3 poses of primary.
  • Time = 29:06

Summer Body Scorcher Pt 2

  • Time for this set: 32:03
  • The first set of this routine, which I did last Friday, is definitely the hardest, but it took Julia 37min to my 56. Granted I was using clunkier, slow-ya-down equipment & a heavy weight, for me, for one SA move.

Regular pyramid 5-1 full reps each move. (Do 5 reps moves 1-3, then 4 etc.)
1. Clean and press + star jump 20s (one clean & press & one jump = 1 rep)
2. Decline shoulder taps + face melters 2 shlder taps & 2 melters (alt feet) = 1
3. Pike push-up + plank jack + bear row 20s Bear position was ok on the knee, tho I found this move super awkward

Tabata pairs @ 45:45
1. Pushups + bent rows 20s
2. Alt SA clean & press-up snatches 26lb kettlebell

1. Weighted heel clicks + lateral raises 10s + 2lb wrist weights
2. Dive bombers + box jumps

Leg finisher from JTM Fit 3x @55
DL 10 reps 35lb & 26lb kettlebells, switching hands ½ way thru
Rev lunges x10, alt legs 1=1 BL sandbag
Weighted squat jump 10 reps 26lb kettlebell This was tough w/ only the lightest bell!!!


Virasana, Supta V, Malasana & a few other things.


Shoulder Burst WO & Low Impact Booty Burnout

I got my watercolours out today and I got a workout in, at the hotel gym.

Unforunately right knee is still sore & possibly more-so. It’s a “thing”.  I had to be really careful picking my way around on the beach rocks, earlier today. Also I was wearing Danskos! NOT the shoes you want for that kind of thing. When your foot turns to the side it crunches your metatarsals nicely, lol.



Warm-up: Jump rope 10/30×6=4min

Shoulder Burst Workout

Set 1: Tabata pair 20:10 8x 4 mins
1. Shoulder Press SSD 20s. Harder than expected & then remembered yesterdays SA clean & press-ups w/ the 26lb kettlebell.
2. Ball Reg pushup to pike push-up

Set 2:
1. Lateral Raise 15, 12, 8 10s. For round 8 picked up the 3s too, hanging on them w/ thumbs, for 13lbs ea hand. Thought I’d finally have a chance to use 12s here but f-ing hotel had only one dumbbell in that weight.
2. Burpee Upright row 15, 12, 8 15s Julia was almost done the burpees in 12 round by the time I finished the 15, so I paused the vid & put on my music, lol.

Lat pulls – 70lbs – 8 reps

Set 3 30:10 3x 6 mins Could’ve really used those goddamn 12s!!!
1. Rev grip row 1st rnd 20s, then 25s, just b/c I finally had access to some. Bulky for rev grip. 2nd round did palms in, then switched back.
2. SSD Front raise 10s
3. Shrug to back fly on bench ball 10s

Set 4: 50:10 2x 10 mins
1. 6 way shoulders
2. divebomber pushup burpees
3. plank rows 20s
4. manmakers 15s – changed push-ups here to tricep style
5. handstand tap Hit failure here maybe 5sec before end of 2nd round, but I’ve been hitting the shoulders hard last couple days

Low Impact Booty Burnout

  • Have done this one at least once before. Was going to do another low impact Julia, but it was push-up heavy & I thought I’d had enough of those for today.

1. Clams/clam pulses RL
2. Clam kicks RL
3. Clams/clam pulses LL
4. Clam kicks LL
5. Side leg circles clockwise RL OMFG!!! I know I’ve done this routine before, but even w/out ankle weights these leg circles were BRUTAL for me today.
6. Side leg circles counter clockwise RL
7. Side leg circles clockwise LL
8. Side leg circles counter clockwise LL
9. Side leg pluses RL
10. Side leg rainbows RL
11. Side leg plulses LL
12. Side leg rainbows LL
13. Glute Diamond leg raises
14. Glute Scissor legs
15. SL bridge glute raise + lift and lower leg RL
16. SL bridge glute raise + lift and lower leg LL
17. Tabletop cross over knees RL
18. Tabletop cross over knees LL
19. Fire hydrants RL
20. Fire hydrants LL

Summer Body Scorcher Pt 1 & some yoga

I hate working out in the morning, but we’re leaving midday to go to the coast & I had to get something in, just in case there’s no place to exercise at the hotel. I emailed them asking if there was any room around the pool, but they didn’t bother responding. I packed my HR monitor, sneakers and a jump rope. I’ll take my laptop… If there’s any space, I could maybe get in a no-equipment routine one of the days…

Here’s today’s! It’s just the first set of a recent Julia. Took her 37min. Took me 56, lol. I’m slow ANYway, but then since I’ve got limited weights, I take extra time putting on & taking off wrist weights, just so I can bump things up a LITTLE. I changed the single arm snatch to a SA clean & press up w/ my 26lb kettlebell tho. Got forearm guards for that b/c I got all bruised up doing it. w/out, when I first got it. 30 total reps each arm = not bad.


Summer Body Scorcher

Combo moves pyramids Evens 10-2 for each move before doing the next move, ex 10 DL, 10 plank hop, 10 squat jumps & go thru all the sets before moving to move 2.

  • My time: 56:04.

1. DL + plank hop + squat jumps 20s & 2lb wrist weights, rounds 10-6. 
2. Chest press + leg drops 20s + 2lb ankle weights. Keep legs at a slight angle during chest press to keep core engaged.
3. Step ups +rev lunge 20s. 10 LL step-ups & 10 LL rev lunge. Then 10 RL step-ups & 10 RL rev lunge, etc. 
4. Pushups + bent rows 20s.
5. SA clean & press up, alt 26lb kettlebell – considered halving but no. Put on my forearm guards for this. 
6. Weighted heel clicks + lateral raises 10s I didn’t notice the lat raise until I thought I was one w/ the 8rep round. So did 18 reps before moving onto last move of that round.
7. Dive bombers + box jump

I’ll do the rest of this some time next week

Regular pyramid 5-1 full reps each move. (Do 5 reps moves 1-3, then 4 etc.)
1. Clean and press + star jump
2. Decline shoulder taps + face melters 2 shlder taps & 2 melters (alt feet) = 1
3. Pike push-up + plank jack + bear row 

Tabata pairs
1. Pushups + bent rows
2. Alt SA snatches

1. Weighted heel clicks + lateral raises
2. Dive bombers + box jumps

Leg finisher from JTM Fit 3x
Dumbbell dL 10 reps
Front rack rev lunges 5/leg
Weighted squat jump 10 reps


#TitanUpin30 + HIIT Week 1 Challenge, some tabata & some yoga

I don’t normally film my WOs anymore, b/c I exercise in a very small & cluttered space, but Julia’s having a contest & the prize is $600 to spend at a fitness site. Not that I’m counting on being lucky enough to win – given the way my luck’s been in Provincial Podunk – but it’s the only way my broke ass would have access to things I’ve been craving, like a barbell, some plates and an adjustable plyo bench.

I’ve been devoted to fitness for decades, and I don’t have a coach, a gym or yoga studio or even real life exercise buddies. You’d think the universe might throw me a bone? LOL.

My strictly ghetto “incline bench”.

After the contest set I did an 8min Tabata from Zuzka, seeing as now even $9 a month is too expensive and not only can I not join Julia’s Patreon, but I’m going to have to cancel my Zgym tomorrow too!


#TitanUpin30 + HIIT Week 1 Challenge

  • My time was 37. I gave myself 5 extra seconds transition time in the HIIT, as I like to do to not miss seconds from the working intervals, and it took me a bit to set up the camera & move shit around in my small space. Second round of chest press I realized I must’ve scooted my bench a bit closer to the wall doing the decline burpees, b/d I kept hitting it! Had to angle the weights way in & still tapped the wall. Remembered to adjust for the 3rd round.

Circuit 1: 10 reps 4x Added 2lb wrist weights for 3rd & 4th rounds
1. Incline dumbbell press 15s. Picked up 20s for 4th rnd.
2. Incline SA chest fly 1st rnd – 13lbs ea hand (a 10 and a 3lb weight), 2=1. 2nd rnd – dropped to 10s, but 3rd & 4th had wrist weights on
3. SA kneeling DL clean to press 20 – turn to the side in lunge, knee coming to floor. Come fwd & squat, stand & press up. 5&5 (1=1)

HIIT: 50:15 3x, 16:15min

1. Plank hop Ninja jump to alt SA snatch 20. I can’t do ninja jumps. Closest I can get is rolling over my feet, but it’s not that dynamic and, more importantly, often tweaks out my knees.
2. Decline clean and press burpee 20s
3. Chest press leg lift 20s
4. Switch lunge SA clean and press 20s
5. Push press + alt curtsy lunge 20s. 

8 Minute Tabata #8

1. Jump Lunge
2. Bent Over Rows
3. Criss Cross Jump Squats
4. Burpee Jump Tuck
4 rounds


About 12min of my favorite restorative poses.

Cardio Pyramid Countdown Workout

Either my resting HR has dropped or my monitor is on the fritz, but whatever. Maybe it’s a bit of both? I think probably the latter tho b/c I noticed it “all of a sudden”.



Cardio Pyramid Countdown Workout

Part 1: AMRAP @ 4:20
Right side Lunge, clean to chest – Around the world to Plie squat w/2x Sumo Jack /Turn front reverse lunge with overhead press (Repeat on left side) 15lbs

Part 2: 20, 15, 10, 5 (Go down/up) The note of “repeat 1 more time” in the breakdown made me think this set was gonna be twice as long as it was!!
1. Squat w/Alternating Side Leg Lift 1st rnd – ppl band & 10s. Dropped to orng band after
2. V-Bicep Curl/Touch behind tricep kickback 10s except for 10 & 5 rep rounds, then 15s
3. Jump Lunge w/Overhead Pull 5s
4. Mountain Climbers
5. Bicycle Crunch Right/Twist to right side 1st rnd – 10lbs. Tough. Dropped to 5s for the rest of it. The two sides back to back made it v challenging.
6. Bicycle Crunch Left /Twist to Left side
7. Overhead Press to Chest Press (hold) Press Overhead (palms face in) 1st rnd – 15s. Mistake! Too heavy. Hadda pause after & wrote some notes.
8. Squat w/Overhead Tricep Extension 10s. I’d change this to squat & tri press back next time (and did on v last round), just b/c the OH tricep makes my left, wonky elbow click, and I can’t get that low in the squat w/ the distraction of trying to avoid that.
9. Right Leg Single Leg Squat (Down) Arms Touch in Front of Chest (Up) Arms side
10. Left Leg Single Leg Squat (Down) Arms Parallel w/Floor pull back (Up) Press Front

Part 3: 5 minute AMRAP @ 36:48
Dumbbell Cross Hand Plank Walk (Hold) 5x Plank Jack -Side Plank Raise – Hop feet in to chair sit – 2x Thigh Burner Squat then hop to plank (Repeat other way) 5s

Part 4: 5, 10, 15, 20 (Go Down/Up) @ 43:27
1. Reverse Lunge Kick Front to Jump Switch Lunge This move & the tricep plank things to the glute lifts were really confusing w/out preview! But it didn’t matter. I was flagging so took another break after the 10s and then did it “however” w/ breakdown for last 2 rounds.
2. Right Side Lunge to Kick Front 10lbs, dropping to 5s on the last, longest round
3. Left side Lunge to Kick Front 10lbs
4. Plank Hold – Right Tricep Kickback
5. Left side Plank – 1/2 Side Plank Glute Lift
6. Plank Hold – Left Tricep Kickback
7. Right Side Plank – 1/2 side plank Glute lift
8. Malasana Squat to Deadlift (Heels elevated) W/out a preview, I picked up only 10lbs for the 5 rep round, lol. Then 15 and that was well enough for this long of a WO. But doing this set alone, I think I’d use my 26lb kettlebell
9. Side Jump Lunges
10. Bent Over – Close Row to Wide Flye 10s

Bonus: Abs 5/45 2x @1:07
1.Right Side Plank – Crunch Top Knee in & tap foot behind to floor
2. Left side Plank – Crunch Top Knee in & tap foot behind to floor
3. Oblique Mountain Climbers
4. Left Side – V-up Crunch to Knee Crunch
5. Hold Side – Crunch Top Knee in w/Bottom Elbow
6. Right Side – V-up Crunch to Knee Crunch
7. Hold Side – Crunch Top Knee in w/Bottom Elbow
8. Plank – Crunch Opposite Knee to Opposite Elbow then Same Knee to same elbow
9. Elbow Plank – Side toe Taps
10. Hyperextensions

Some stretching. I like the vid play, just to feel like I had company, but did my own thing as usual.

BodyRock Strength & Fat Burn 40 & a very quick Zuzka set

I really think my Wahoo TICKR is on its way out. Granted this was another very moderate, “just to get the blood moving a bit” WO, but a 108 average?

Without a gym, a coach, or workout buddies, I’ve really relied on my stats and blogging notes to keep myself motivated. Wonder if I’ll be able to keep going without a monitor. Guess it doesn’t matter that much.


BodyRock Strength & Fat Burn 40

  • 15/50×10 w/ 1min rest in midde = 22:40min
  1. Low squat jacks
  2. ½ burpee off end of bench & then box jump up & down
  3. Side lunge, one side 35lb kettlebell. Lisa does a pivot & press out here. 
  4. Other side
  5. Rev lunge w/ bicep curl alternated w/ pushing weights out in front / DL 15s
  6. Other leg
  7. Elevated side plank, bottom leg lifting Lisa does a SA side plank jump.
  8. Other side
  9. Alt SA swings 26lb kettlebell
  10. One arm tricep / one arm wide-reg push-up w/ knee in (same side as tricep arm)

    (1min rest)

  11. Other side
  12. Rev lunge w/ bicep curl. Do lateral raise back in lunge. Step fwd w/ knee-up. 10s
  13. Other side / leg.
  14. Curtsy lunge on bench w/ knee up (elbow to knee), out to the side a bit 15s
  15. Other side
  16. Rev lunge. Come back, keeping leg off floor & then drop to a tricep sort of pike push-up. Walk hands back to foot & repeat.
  17. Other side
  18. Squat, reaching up OH, w/ alt rev lunge 5s
  19. Woodchop 15s. Lisa does a rev alt fwd lunge w/ chops & OH weight. I cut out a the moving / pivoting lunges to be more careful w/ my right knee.
  20. Other side

Did the nice abs burnout along w/ the video. I think the intervals are 10/30 but she doesn’t say. I’d had them detailed out but forgot to save the draft before I closed my other computer.

Upper Body & Abs Inferno #8

  • Hadn’t previewed this beyond the first move so there was some stops & starts. I only did the first part, not the stretching part she repeats in this series. This one wasn’t the best w/out the ball. 

1. Dynamic push up / elbows bend plank hip side to side / elbows bend plank leg lift (each leg) x6

2. Leg raise / side to side knee tuck / pull up x5 I had to put my feet down on the floor before the pull-up. (At least I can do pull-ups w/ no assistance band I guess.)

3. One leg on the slider ball forward pike roll to back roll shoulder stretch x 6 alt. legs Couldn’t really do the shoulder stretch part w/out the ball.

4.  Three chin ups x 3

5. Plank slide forward to tippy toe wide legged forward bend / Reptile push up x8

6. Ball supported roll forward one leg lift into a handstand x 2 alt. legs x3


















Cardio Shred #24 & Killer Legs #11

No stats today! I started & realized after the buy-in I’d forgotten to put on my monitor. Since I was undecided about working out tonight at all I thought “NBD”.

About 75min total.

Cardio Shred #24

I think I started right at 6:05, only an hour after eating, lol. Still fine.

Buy in:

  1. 1min high knees with jump rope
  2. 1min Pinca Mayurasana handstand


  1. Renegade Push Up Ladder: 10, 9, 8. 20s. Row each arm. Push-up. Jump fwd to clean & press up.
  2. Jump Tuck x10
  3. Pistol Squat 10 alt. Was worried the knees would’t want this, but just w/ body weight was ok.
  4. Competition Burpees Ladder: 10, 15, 20 I did 15, 15, 15.

Buy out:

  1. 1min high knees with jump rope
  2. 1min Pinca Mayurasana handstand

Killer Legs #11

+2lb ankle weights

1. Fondue Arabesque Attitude Battement x 16 / Arabesque Attitude One Leg Demi Plie Eleve x 16 / Arabesque Battement x 16 – on each leg
2. First Position Releve (x8) / Grand Plie Pulses (x8) X 4 sets on each leg
3. One Leg Curtsy to Releve / A La Sebesque Kick X 16 reps on each leg

~Cardio & Weights~

1. OBulgarian x 10 / 10 26lb bell, held on same side as elevated leg
2. Jump Lunge (x2) Side Kick x 10/10
3. Deadlift to Side Step Squat x 10 45lb bell & orng band, but ppl band would’ve been better
4. Jump Jack Squat Heel Lift x 20 Moved orng band below knees as per vid, but next time do w/ orng band above knees – no slipping & is enough resistance, or if not ppl would be.

Did some of Z’s stretching after and veered off into my own thing.


Summer Body Supersets & Tabata pt 2

Picked up from where I left off yesterday, basically. Was tired though, because of that “when in Rome”, or in this case Podunk, think last night.


Summer Body Supersets & Tabata pt 2

  • Wonder if I’ll ever be in the mood to finish a Julia or Michele in one go again! Time on this 2nd part 31:39.

1. Box squat forward Lunge 6/leg BL sandbag.
2. Decline plank hop shoulder tap

Tabata HIIT (10/20×20=10min) Do each move 4x before moving on.
1. (19-18-17-16) Squat drop weight box jump 26 & 35lb kettlebells = changing their sides 1/2 way thru 
2. (15-14-13-12) DL plank hop squat jump sandbag – the handles are really too long for me with DLs but thought I’d give it a try.
3. (11-10-9-8) Weighted heel clicks + bi curl 15s Heel click upright & with hands on floor, then bicep curl
4. (7-6-5-4) Clean and press burpee 20s
5. (3-2-1-0 )Bench lateral up and over + leg lift

SS4: 4x 12 reps √, √, √, √
1. Tricep push-up + plank jack and plank tuck jump
2. Chest press leg drop 20s. Here’s a place I wouldn’t want to go any heavier! On bench w/ full range of “down motion”, 4 sets of 12 was challenging.


10/30×14 – 2x w/ 20sec extra break in bet – 19min

  1. Forearm plank w/ pelvis tuck
  2. Plank Bear crawl donkey kicks, alt My right knee is more sore than I’d thought! It hurt to support my body weight with one leg in a bear crawl so I had to change to plank. Guess I’m going to have to rest it up a bit.
  3. Side plank hip dips & reach unders 5lbs
  4. other side
  5. Russian twists 15lbs. Keep feet on floor
  6. Reverse curls 3lbs / 5lbs
  7. Straight abs, toes under weights
  8. Oblique crunches
  9. Other side
  10. Crab elbow to knee & then touch foot, alt
  11. Rev plank leg lifts
  12. Crunch C-sit, sort of, hands on floor, crunch raising slightly bent legs, not touching down
  13. Pendulum, on floor, 3lbs
  14. Elevated feet, alt foot touchdowns

Did like 2min of stretching after. Ya, ya I know…














Weighted Total Body Circuit Workout, pt 2

OK I did the first part of this, a little more than ½ the WO, the day before yesterday. And then I really needed a rest day! Was guessing I’d need about 45min for this part. Wrong! Only 15min less than last time. That means it’d have been 2hrs and 15 for me to run through the whole thing, lol. (If I were planning that I’d have gone lighter on part 1.



Weighted Total Body Circuit Workout, pt 2

Circuit 3: 3 Rounds. This is in the vid after two warm-ups and two other circuits, @38:39. My time = 25min.

  • [DECIDED TO SPLIT UP MOVES 2 & 3.] I can do pistols but they’re still hard. I do them slow & never add any weight, not even just my 8lb weighted vest. Also SL box squats are oddly challenging for me even with a tenner.
  1. Bicep Curl to Overhead Press to Tricep Extension 12x 10s w/ 2lb wrist weights
  2. Right Heel Elevated, SL Deadlift 10x 30lbs. Then SL box squats, same leg. 10lbs
  3. Other side Even just 10 extra lbs was super hard in the SL box squat, from very 1st round. Thought I might have to drop it. 2nd rnd – figured out that getting supporting leg in closer & getting thru it as quickly as possible helped a bit.
  4. Light Good Morning to Barbell Squat 10x 1st rnd – one of the small filler bags for my sandbag, filled w/ OR coast sand. About 20lbs only but more comfortable on shoulders than 15lb dumbbells. Tried those in the 2nd rnd tho as the small bag felt a bit cheat-y. 3rd rnd – backloaded my heavy sandbag (53/55). Smaller one better on the first part, heavier on the second.

Circuit 4: 3 Rounds @52:25 This is def a recovery set but was still good work. Loved the 5th move. My time was about 22min.
1. Runners Stomp Right (10x)/Runners Stomp Left (10x) Deep lunge, tap back foot in & back
2. 10x Plank Jack to Frog Hop
3. Right Side (twisted like suitcase lunge) Up-right row/Clean to chest – 10x. Press OH & surrender down & back up. Alt sides. 10s. Did them all to the right on 1st rnd by accident. So did all to left 2nd rnd & alternated on the 3rd.
4. (Alternate) Overhead Snatch – Weight to Floor 10x. Squat Hold to Glute Raise 20lbs rnds 1&3. 2nd I put on my forearm guards & used the 26lb kettlebell, but too heavy & awkward for a full snatch to OH for me. Had to snatch to shoulder & then press-up.
5. Deep Squat to Alternate Reverse Cross Over Lunge 10x No weight. Butt to backs of calves in the squat – REALLY low.

Bonus: Ab: 3rd of 3 Circuits – 5/45 3 Rounds @ 1;25 in vid. Did the other 2 on Fri & wasn’t in the mood to repeat.

♥♥♥ Circuit 3 Backside of Core Was super glad I did this one! My fave of the 3. Hadn’t previewed & did move 1 on bench (mistake! on belly the HR timer really digs in) and 5lb weights (waaay to heavy for this – lilac crossfit band was perfect for this & 2nd move)

NOTE TO SELF: next time write one more set for front of abs. Maybe straight abs, rev curls & oblique crunches or so. Would’ve done that today but I decided I didn’t NEED it.
1. Hold Back off Floor – Arms Overhead & row back squeeze
2. Hold Back off Floor – Arms to Sides Squeeze and raise
3. Legs off Floor – Glute Lift


About 20min.

Weighted Total Body Circuit Workout, pt 1

HIIT Circuit: 5/30 (2x) @ 5:08
1. Criss Cross Jacks 10lbs
2. Squat w/Alternating Knee Lift Hands behind head, twisting.
3. Walk Out to Plank Push-up
4. Roll Up w/Overhead pull 10lbs, starting on butt on floor. 2nd rnd – Changed this to OH pull, coming fwd to feet & jumping up.
5. Alternate Jump Side Lunges
6. Staggered Hand Burpees w/ jump change (BodyRock style) Push-up to Push Back Got the staggered push-up but just made the move a little more dynamic & plyo.

Circuit 1: 3 Rounds @ 12:22. Excellent, challenging set
1. Right Leg Plank – L. Knee Crunch to Glute Lift 12x feet elevated, 5lb ankle weights
Then Left Leg Bulgarian 12x 15s. 1st rnd – SA press up, same arm as elevated foot. This was a really challenging, double-faceted set of moves, w/ the 5lbs on extended legs. Also balance is also challenging on Bulgarians. 2nd & 3rd rnds didn’t do the SA press-ups.
2. Left Leg Plank – R. Knee Crunch to Glute Lift 12x
Then Right Leg Bulgarian 12x 15s. 
3. Plank row both sides to squat & OH press 10x 20s Even w/out the dble push-up that Julia would include in each manmaker rep, this move still takes me a long time w/ 20s.
4. Overhead Slam to Burpee Plank Jack 10x 1st rnd – 26lb kettlebell / 2nd & 3rd rnds – 20lb dumbbell

Circuit 2: 3 Rounds @ 28:23 Loved this set too.
1. Bicep Curl – V twist down turn to thigh 15x 10s
2. Heels Elevated – Squat (Band on Thighs) 12x BL sandbag Really interesting w/ heels elevated! I used the backs of my 10lb dumbbells.
3. Deadlift to Up-Right Row (Heels Elevated) 10x 15s
4. Kettlebell Swing 15x 45lbs

Circuit 3: 3 Rounds @38:39
1. Bicep Curl to Overhead Press to Tricep Extension 12x 10s w/ 2lb wrist weights
2. Right Heel Elevated – Deadlift to SL box sit back squat 10x 20lbs I can do pistols but they’re still hard and I wouldn’t want to add any weight, not even 10lbs.
3. Left Heel Elevated – Deadlift to sit back squat 10x 20lbs
4. Light Good Morning to Barbell Squat 10x 15s

Circuit 4: 3 Rounds @52:25
1. Runners Stomp Right (10x)/Runners Stomp Left (10x) Deep lunge, tap back foot in & back
2. 10x Plank Jack to Frog Hop
3. Right Side (twisted like suitcase lunge) Up-right row/Clean to chest – 10x. Press OH & surrender down & back up. Alt sides. 15s
4. (Alternate) Overhead Snatch – Weight to Floor 10x. Squat Hold to Glute Raise
5. Deep Squat to Alternate Reverse Cross Over Lunge 10x no weight

Bonus: Ab: 3 Circuits – 5/45 3 Rounds
Circuit 1:
1. 5lb weight Behind Right Knee – Reverse Crunch hold & Left knee crunch down
2.5lb weight Behind Left Knee – Reverse Crunch hold & right knee crunch down
3. Oblique Mountain Climbers

Circuit 2:
1. Right Foot Front Lunge – Crunch Elbow to Left Side
2. Left Foot Front Lunge – Crunch Elbow to Right Side
3. Plank Jack So beat here that I took M up on her suggestion to do plank tap outs rnds 2 & 3, b/c no! I didn’t really feel like anymore jumping! And I did them from forearms. And I didn’t do the 3rd circuit, lol.

Circuit 3.
1. Hold Back off Floor – Arms Overhead & row back squeeze
2. Hold Back off Floor – Arms to Sides Squeeze and raise
3. Legs off Floor – Glute Lift


About 16min