Michele’s Happy Birthday Freestyle Workout

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

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Michele’s Happy Birthday Freestyle Workout

Warm-up


Circuit 1: 3 Rounds @9:30

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

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


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

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

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


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

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

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


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

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

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

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

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

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

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Lower Body Lift with Cardio Bursts by Jamie B & Julia

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

 

Lower Body Lift with Cardio Bursts by Jamie B & Julia

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

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

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

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

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

Time = 1:13

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

GET PUMPED for Fall #4: XFIT focus

Today could’ve been a rest day, but 1) Charlie’s grilling steaks tonight and 2) we’re getting a surprise houseguest for an indeterminate length of time. This will likely mean even more merrymaking than usual, certainly not any less. And then Julia uploaded one of these shorter gems and it’s almost all time based. Perfect! She tricked me with last, descending pyramid. And I had to stop following along before the box jumps on the 8-round. HR too high! LOL. Took a break & typed this & finished sans video.

This was an awesome burn considering the workout part was accomplished in under an hour.

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GET PUMPED for Fall #4: XFIT focus

Warmup: 30:30
1. Down dog plank up dog
2. walk out pushups
3. runners lunge twists
4. kickthroughs and reaches
5. frog pumps
6. squat forward folds

HIIT 20:10 4x each move 10 minutes
1. SA curtsy swings 20!! Challenging for me
2. Decline hang clean burpees 20S
3. Lateral box jump SA snatches 20 I am still a fearful jumper & don’t wanna wipe out on my bench. Changed this to actually box jumping on & off the bench, but laterally, and then doing the snatch.
4. Pistol squat to rocket step up lunge back hop Stay on same leg 2 rounds
5. Jump rope, feet together Staggered pushup sandbag pull Don’t have a sandbag or single, heavy-enough weight for drag moves. And then I always love jump rope. Did feet together b/c that’s more challenging for me / good for 20sec intervals.

HIIT superset 50:10 2x 4 minutes +
1. Slam to goblet squat and press 20
2. DL Squat drop weight box jump 20s

Circuit 30:10 3x 6 minutes
1. Decline pushups plank hops
2. OH alt rev lunges 15s Dumbbells! This was REALLY challenging for me, holding free-floating 15s overhead. Thought I wasn’t going to make it 2nd and 3rd rounds but did.
3. Front squat to front press 15s Palms stay facing in during press up 

HIIT 20:10 4x each move 10 minutes
1. SA curtsy swings
2. Decline hang clean burpees
3. Lateral box jump SA snatches
4. Pistol squat to rocket step up lunge back hop
5. Jump rope, feet together

HIIT superset: 50:10 2x 4 minutes
1. Shoulder load box squat with 3 pulses 20s This was fucking TOUGH. Oof-a
2. Alt SA snatch with SA plank hop 20

Circuit 30:10 3x 6 minutes 20
1. RL SL DL to squat to curtsy to squat
2. LL SL DL to squat to curtsy to squat
3. Goblet fwd lunge toe touch SA clean and press

BURNOUT: descending evens combo move 10-2
DL pushups plank hop box jumps

Total time w/ breaks = 58min 

Yoga

Non-vinyasa, about 28min

 

Full Body Bicep Triceps Shoulders Abs by Kristin R

Ya I took a quick look at the breakdown of the 2nd, post announcement video & thought, Too hard. She’s gotten too tough for me at the moment! lol. That’s ok. I’ve still got a little crick in my neck and I know I should do just a yoga but… it’s cold and it’s the Pacific Northwest kind.

This popped up in “recommended” & it looked like more my speed.

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I hadn’t looked at any of the pix Charlie took Monday, when we went to the coast (for the one and only time this year!), until yesterday. At one point he was trying to get puppy Penny next to Rocco for a picture. She kept getting up to go to him, so I held her in place for a bit. I wish my muscles were always popping, lol, but at least when I’m using them even a little bit they show.

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My dad once called me “the world’s mightiest midget”, lol

Full Body Bicep Triceps Shoulders Abs by Kristin R

Tabata Pairs: (I alternated moves 1 & 2 for both sets)
1. Touchdowns Bicep Curl 15 / Squat Curl & Press 15s feet sort of close together.
2. Squat Thrust Tricep Extensions squat all the way down / Alt Rev Lunge Tricep Kickbacks 10s +2lb wrist weights 4 both.

Descending Pyramid Combo (10, 8, 6) 8:58min
1. Rev Grip Burpee + Weighted Squat Jumps 15s
2. Straddle Box jump + 2x Tricep Pushups Jump off end of bench

Tri-set: 3x (7:42)
1. 12 Arnold Press 15s w/ bicep curl but I think this was a mistake
2. 20 Goblet Chair Lunges 1=1 20
3. 8 Elevated Pike Pushups

Tri-set: 3x (8:42)
1. 10 Weighted Russian Twist Bicycles (2=1) 15 twisting to the side of the foot that’s going out
2. 10 Plank Tricep Extensions (2=1) 10s
3. 10 Slider Ball Pikes

30:10 x4 (8 min)
1 Kneeling to Stand to SL DL Back lunge, knee to floor & sit back (holding dumbbell w/ both hands) Come to stand lifting knee up, DL (one hand holding) 20
2 Hitch Kick Pistols 2-4th rounds challenged myself to keep my leg out to 90-deg at the end of the switch kick, ie bending & pulling knee in just to extend it again b4 the next pistol.
3 Pendulum Lunges 20s, stay on one leg

DB Complex Finisher: 6 reps – 4x 15s
1. Sumo Squat + Hammer Curls (Curl at top of sumo squat)
2. Curtsy + Shoulder Press (drop one weight after this move) Press weights up as leg goes back. This was challenging by the 4th round!!!
3. OH Swing to Tricep Ext one 15lb weight too light here, so rounds 2-4 changed to OH tricep w/ 10s for 16 reps

3 Min AMRAP – Banded Finisher ppl band, 2lb wrist weights, 10s
Banded DL, come 1/2 way up Tricep kickback, Squat, Curl & Press

Time = 1:03 Only 10min longer than the video w/ my breaks & note taking ain’t bad.

Yoga

About 26min

  • Suryas & fundamentals, with the hand standing in the As
  • Paschimo & finishing to matsyanasana, savasana

 

HIIT, Plyo, and Complexes by Christine C

Rest day yesterday. I really needed it & today the body was still unwilling. I had to remind myself it’s a privilege to be healthy enough to exercise.

Charlie and I went out for Indian buffet after. I really miss the authentic Indian of NYC’s curry hill. (The little strip on east 6th St in the East Village was already on its way out when I left, though there were still a handful of good restaurants, owned and staffed by real Indians.) Swagat, our only local option, is heavily Americanized, but at least you can still tell what it’s supposed to be.

Changed the title of this WO to reflect the reality, b/c like Julia I don’t have a large enough range of weights to be able to do drop sets. This would be a great one to do at a gym! Maybe I should try to get one of those free, thinking about joining day passes at a local gym, lol. Try it out.

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Drop Set HIIT #1 (50:10 x1) – 10 mins Probably should’ve warmed up as HR was slow to get going but then again it IS that kind of day. 
1. RL curtsy + RL curtsy deadlift 20s
2. Clean and press 20s
3. LL curtsy + LL curtsy deadlift
4. Squat and press 15s
5. RL Bulgarian and DL 15s
6. Plank row x2 + bent over row x2 + upright row x2 15s
7. LL Bulgarian + DL
8. Chest press 20s
9. Backload squat 3 pulses 20s
10. Bicep curl + arnold press 15s

Plyo set #1 (30:30:30:30:15 x 2)-4:30 min
1. Bear crawl hold commando + jump feet to decline push up
2. Rocket step up to switch lunge
3. Chair lunge
4. Skaters and rockets

Drop Set HIIT #2 (40:10 x 1) increase your weight 8.20 min +8lb vest Except for the squat & press that I wimped out on 1st round, the weights were the same for this set w/ only the additional 8lbs on my back.
1. RL curtsy + RL curtsy deadlift
2. Clean and press
3. LL curtsy + LL curtsy deadlift
4. Squat and press Up to 20s 
5. RL Bulgarian and DL
6. Plank row x2 + bent over row x2 + upright row x2
7. LL Bulgarian + DL
8. Chest press
9. Backload squat 3 pulses
10. Bicep curl + arnold press

Plyo set #2 (30:30:30:30:15 x 2)4:30
1. Halo slam + goblet squat jump 20
2. Staggered push-up 180 weighted squat jump burpee 20
3. Iron legs 2 switch lunges, squat jump, criss-cross x2
4. 3 switch foot mountain climbers + lunge hop

Drop Set HIIT #3 (30:10 x 1) increase your weight! 6:20 min
1. RL curtsy + RL curtsy deadlift
2. Clean and press
3. LL curtsy + LL curtsy deadlift
4. Squat and press
5. RL Bulgarian and DL
6. Plank row x2 + bent over row x2 + upright row x2
7. LL Bulgarian + DL
8. Chest press
9. Backload squat 3 pulses
10. Bicep curl + arnold press

Plyo #3 (30:30:30:30:15 x2)4:30 This set was just BRUTAL for some reason. Paused again after to dread the complexes.
1. Fast feet jogging on & off elevation x4 + 3 butt kickers
2. Decline push up, jump down to bear crawl and froggy push up
3. Lateral hops + drop and pop to low squat
4. flying leg spider pushup

Complex #1 (5 reps x 4) legs 20s Flagging here & took a break after every set, also switching to music & list rounds 2-4. But on the other hand at least I held onto my weights w/out putting them down thru ea complete round. I used to ignore the word “complex” in Julia’s WOs.
1. Deadlift
2. Squat
3. RL rev lunge RL supporting
4. RL Step up RL supporting (the one that’s stepping up)
5. LL rev lunge
6. LL step up

SA Complex #2 (5 reps x4) 2 times each arm 2lb wrist weights & a 10lb first 2 rounds. I bumped it up to 15 for rounds 3&4, like J. Only thing is biceps were already fatigued. Oddly that was the most challenging move in this set. So w/ 17lbs ea arm I had to cradle elbow w/ opp hand & go from all the way up to only 1/2 way down in order to keep pace, cause I’d rejoined the video for this easier set.
1. bent over row
2. tricep kickback
3. upright row
4. bicep curl
5. overhead press

Core finisher (30:10) 6 mins I wouldn’t have minded 10/50 here, but this seemed like a nice & easy cool-down.
1. L side plank press and leg lift 10lbs, stacked feet
2. Alt Front lunge + twist to side and upright row 20? goblet
3. R side plank press and leg lift
4. Alt weighted roll up to back lunge and wood chop 20? goblet
5. Tricep lower (to forearms) + plank jack + tricep raise to bear crawl jump in
6. Left side hand, holds kettlebell 35lbs + back lunge
7. R oblique plank hop, dip and reach under
8. Right sidehand, holds kettlebell 35lbs + back lunge
9. L oblique plank hop, dip and reach under

Time = 1:15

Yoga: about 15min

Jacked up Tabata Challenge

42  Manmakers 84 push-ups, 82 SA rows & 42 clean & press… & that was just one of the moves. I can feel my salary growing up already!!!

Original breakdown has 4 sets of 10 manmakers. I decided to break them up into sets of 4 or 2 reps and mix them into the rest of the workout. Four consecutive w/ 20s is about my max before I slow way down and/or need breaks. I accidentally did 2 extra b/c I’d miscounted along the way.

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Original Breakdown:

  1. Buy-in
  2. Strength HIIT 1 (5:20min)
  3. Cardio tabata 1 (4min)
  4. 10Manmakers
  5. Strength HIIT 2 (5:20min)
  6. Cardio tabata 2 (4min)
  7. 10 Manmakers
  8. Strength HIIT 3 (5:20min)
  9. Cardio tabata 3 (4min)
  10. 10 Manmakers
  11. Strength HIIT 4 (5:20min)
  12. Cardio tabata 4 (4min)
  13. 10 Manmakers
  14. Buy-out

My Breakdown:

Buy in – 2 manmakers w 20s for weights, after ea move, so 16 of the 40 in the buy-in
My time-14:56

  1. 80 jump rope, feet together jumping jacks Just b/c I like this motion better. Less painful (for shoulders) & gets my body hotter
  2. 70 plank jacks w/ alt hand shoulder tap
  3. 60 weighted jumping jacks 5s, punching straight up
  4. 50 plank jacks w/shoulder taps
  5. 40 knee cross jumping jacks
  6. 30 plank jacks w/toe taps
  7. 20 squat jacks
  8. 10 up/down plank jacks Jumping jack. Hands down & jump feet to plank. Jack feet out.

4 manmakers 20 of 40 done

Strength HIIT 1&2 (10/30×8)-30-(10/30×8)=11:10min

  1. squat and squeeze glutes 20s
  2. deadlift 20s
  3. step up R 15s
  4. step up L

    Put on 2lb wrist weights
  5. push-up / alt t-stand
  6. bent-over rows 20s
  7. lateral raise 10s
  8. front raise 10s

4 manmakers 24 of 40 done

Cardio tabata 1, 2x 4:10min

  1. high knees
  2. tuck jumps
  3. burpees
  4. mountain climbers

4 manmakers 28 of 40 done

Cardio tabata 2, 2x 4:10min

  1. switch lunges
  2. 180 degree squats w/ ½ burpee
  3. jugglers
  4. alt pistol squats switches

4 manmakers 32 of 40 done

 

Strength HIIT 3&4 (10/30×8)-30-(10/30×8)=11:10min

  1. bulgarian R 15s
  2. bulgarian L
  3. hip thrust R 20 Really fucking wish I had a sandbag for these.
  4. hip thrust L
  5. renegade rows 20s
  6. elevated push ups
  7. shoulder press 15s
  8. chest flies 15s

4 manmakers 36 of 40 done

Cardio tabata 3&4 10-(20/10×8)-30-(20/10×8)=8:40min I’d meant to do the cardios 1 & 2 together w/ a timed 30sec break in bet but I messed it up so stuck some manmakers in there. This time I got it right.

  1. plank in / out jump knees in center
  2. side burpee w/ knee in
  3. frogger knees wide, squatting low w/ fingertips on floor. Hop fwd as many x as u have room for & then back
  4. practice double-under jumps w/out rope heel grabs
  5. side jump lunges
  6. angry donkeys
  7. broad jump fwd & bunny hop back
  8. ninja jump tuck

4 manmakers 38 of 40 done

Buy out: 2 manmakers after 1st 2 moves. Accidentally did 42!!!
10 up/down plank jacks
20 squat jacks
30 plank jacks w/toe taps
40 knee cross jumping jacks
50 plank jacks w/shoulder taps
60 weighted jumping jacks
70 plank jacks Left out the shoulder taps I added for this in the buy-in. Didn’t notice it was a repeated move!!!
80 jumping jacks

 

 

 

 

 

 

 

Crazy Core & Tabata Challenge

[EDIT UPDATE] It’s good for me to comment on the YouTube vids b/c even if I don’t remember doing them, if I scroll down just a little & see my own comment.. lol. I’d done Lenula’s 2nd of these routines & burned like 824. And that was the shortened version!!! I haven’t tried the first one yet tho, and there’s apparently a new one coming soon.


Well I worked out! Besides coffee time I’ve been sequestered in the warmer rooms upstairs all day. We did have the heat on briefly in the morning, for coffee time. I also took the bench upstairs. That’s the 13″ elevation I’m limited to for box jumps & such. It’s also the platform I use, on the dining room side, to get over the stupid puppy gate.

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Buy in: Well I kept pace here & followed along. But then immediately took a little break, lol.
80 OH high knee toe taps 1=1 10s
70 mtn climbers 2=1
60 chair lunges 1=1
50 cross body mtn climber 2=1
40 weighted OH high knee toe taps 1=1 10s
30 wide mtn climbers 2=1
20 frog plank hops
10 weighted chair lunges 2=1 20

Strength tabata: 30:10 each move 2x
a) split lunge snatch 15s
b) box squat 20s
c) pendulum RL 20s
d) pendulum LL

Cardio tabata: 20:10 8x
a) jugglers
b) incline push-up box jump
c) plank jack toe taps
d) mat hops

1st x: 10 decline pushup SA row and SA snatch 5/arm 20lbs This set repeats 4x!!! Hadn’t previewed beyond the 1st set so I messed up & she lost me here but I decided to do w/out the video for all the rest. 

Strength tabata: 30:10 8x
a) frog push-ups
b) traffic director arms only 13lbs arm
c) SSD bicep curls 15s
d) Arnold press 15s

Cardio tabata: 20:10 8x
a) Lunge back touch down and kick Messed this up & made it less dynamic b/c wasn’t looking @ screen but I stuck w/ it for both sides for evenness.
b) star jumps squat jumps
c) plank hop forward Lunge hop RL
d) plank hop forward Lunge hop LL

2nd x: 10 decline pushup SA row and SA snatch 5/arm

Strength tabata:
a) step up Lunge back R 15s
b) step up Lunge back L
c) good mornings 15s
d) SL DL 15s

Cardio tabataLoved this set!
a) box jumps
b) plank hop box jumps
c) roll back box jumps
d) roll back box jump burpee

3rd x: 10 decline pushup SA row and snatch 5/arm

Strength tabata:30:10 8x
a) plank renegade rows 15s
b) SL elv push ups and knee tuck
c) t stand presses 15s was heavy for me here! Plus made my hand hurt on the weight so put the supporting hand flat on the floor for 2nd side
d) decline push-up toe touch

Cardio tabata: 20:10 8x
a) heel clicks
b) bunnyhops
c) jab cross hook 2 side kicks
d) fast feet drop and pop

4th x:10 decline SA plank hop row and snatch 5/arm

Burpee Buy out:
4 weighted burpee chair lunges 2=1
6 frog pushup burpee frog hops
8 wide mtn climbers burpee wide high knee
10 weighted burpee weighted OH high knee toe taps 10s She lost me here b/c I hadn’t previewed & am now working out in a very small space. I had to rearrange b/c I hit the closet doors jumping back 4 the push-up.
12 cross body mtn climber burpee and twist jumps
14 incline burpee chair lunges 2=1

Time = 1:19 but who cares when you don’t have the heart for anything else. My body heat alone raised the temp in this little room by 4-degrees anyway.

Yoga

About 10min. I was going to do a 22min sit after but Theodora the kitten was squeaking outside the door. I let her in & she wanted attention.

Lower Body Lift with Cardio Burst #3 by Jamie B and Julia 

When you’re out of your comfort zone

Well, I’ll soon be driven out of the dining room again by the fall harvest season, but anyway I sat here chilled over six hours yesterday, including my morning caffeination time. I was just about to get to work on a lifestyle piece (fantasy illustration of a “down shot” in a cafe) when I got notice of the current test project. I went & got my indoor thermometer this morning and discovered that it was colder in here than outside, in the partially open-ended, plastic greenhouse, by 1-degree but it feels more like 5, since it’s also less humid.

Put on a scarf and brought down the space heater. Tried wearing my fingerless, weight lifting gloves for a short time… They’re padded so that wasn’t comfortable.

♦ Anyway, I go moment by moment with this thing. When I was initially contacted about doing something in Keynote, I looked at the app and played around a bit, but not knowing anything about what they’d want I didn’t feel comfortable saying I know the software. It’d depend… I got back to them & said as much, adding, My work is more XYZ with a link to my portfolio. I was surprised and gratified when they said they wanted to chat anyway. My test project, however, isn’t at all within the realm of XYZ. I’m showing that I’m willing to work with them, discounting that 5.5 hours yesterday, even if one of the layouts was useable or satisfactory. This I had to ask about. I made specific notes in my time entry today: 1.15 hours.

So I worked out…

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Warmup: (10/30×6=4min) jump rope. Literally necessary to bring my hand temp above “icicle”.

13″ plyo box (given I’m 5’2″ is about the same as 16″ for someone 5’4″

Set 1 | 5 rounds. Do cardio burst between each set

  1. Sumo Squat DL x10 (barbell in front of body, toes out with feet wide, bend knees slightly while deadlifting down) 20s I could really, really do with some 25s for this & the deadlift burpee in set 2. I can’t spend any money at all though, as now I don’t even have the twice monthly cleaning job downtown & the framing thing didn’t happen.Between each set **60 seconds curtsy up over and switch**
  2. Banded Superset | 5 sets do cardio burst between each set Kept ppl band on for the cardio in rounds 2-5
    1. Hip Thrust x12
    2. Goodmorning x10**burpee DL drop weight squat jump*
  3. Circuit | 3 sets do cardio burst between each set
    *Perform x10/leg each without rest

    1. Goblet SL Box Squat 10lbs Weak here & wanted to keep pace. Even so, by the 3rd round I took advantage of Julia stretching to start a little before here AND I alternated legs.
    2. Backload Curtsy Lunge 20s
    3. Backload alt Static Side Lunge 15s If I had a sandbag here I wouldn’t need to drop weights. I could also do hip thrusts elevated. Unfortunately I don’t have one.
    4. Goblet Side Lunge + Crunch 20
    5. Static Reverse Lunge + Lift 20s

**60 seconds of alt rocket step ups and box jumps**

Time = 58:45 including warm-up

Yoga

About 28min

Full Body HIIT, Weights, Plyo and XFit

It was going to be a yoga day, and I’ll miss my goal of 2 full practices for the week, but it’s that time of year when temperatures have dropped but we haven’t turned the heat on yet, and I literally have trouble staying warm. My hands have been chilled for at least an hour, while I sat at my laptop in the dining room, obsessing over Keynote.

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Warmup: (10/30×6=4min) jump rope. Needed in a very real way!!!

Even COMBO move Pyramid 8-2

  • This was the 2nd to the last move in the video, but I hate the manmakers, just b/c they are so challenging for me, so I put it first to get it outta the way. 
  • My time = 16:06 Was really glad I got this done early, lol.

Man-makers (8 plank rows, 8 push-ups, 8 rows other side, 8 push-ups, 8 plank hops, 8 push presses, not clean & press) 20s Finish this move before going on.
Cross crunches and v-reach throughs Lie in V. Hand to opp foot. Do center & then go to other side
SA plank hop. Then row and SA snatches 20 Alt arms

Tabata Pairs: 30sec break in between for an 8:30min set
1. Oh toe taps 10s
2. Bear Hold “pop” Pushups hop fwd to push-up & hop hands back to bear crawl – hold there 2 beats
1. Plie Squat + 3 Pulse 15s first 2 rounds. WAY TOO LIGHT!! Switched to 20s rounds 3 & 4, but could’ve used 20 more pounds. (Weights held on upper thighs)
2. Kettlebell Swings 35lbs Halo Slams

Set 1: 50:15 2x (8:40)
1. Decline burpee box jump push-up, jump down, jump 180, box jump, jump 180, repeat
2. Goblet 2 squat jump to staggered push-up and snatch 20
3. Airplane / pistol / 3 switch lunge dighasana A (reaching fwd unlike video, pistol, leg back for switch. LOVED THIS MOVE!!! Must keep it in mind.
4. Sumo squat and upright row 15s

Set 2: Complex 4X 15s – don’t put down weights for entire round √, √, √, √.
• J’s set is about 10min. My time was 10:32I hustled! Took a lot outta me, lol. The complexes give yoga a run for its money in the tedious factor.
10 Butt to bench Bosu squats
8 goodmornings
5/side Lunge
5/leg deficit rev Lunge

Set 3: Reps – 3x My time: 13:03
8 Split Lunge snatch drop weight 3 switch lunges 15s Ski squat to split lunge. Bring back leg fwd & squat 2 drop weight. Step same leg back & 3 switches. Alt sides u lunge back w/. 4 per leg
8 pushups & touch touch-toe Bring leg fwd & touch w/ opp hand. I did alt sides instead of 4 & 4
5/side pike glute raise to lunge and hop 5&5 here Took the time to put on 2lb weights for rounds 2&3. Could’ve used the 5s but that pair is much harder to get on & off.

HIIT Supersets 50:15 2x for a 13min set Decided to do all these moves as a repeating HIIT set rather than supersets. Gave myself 5sec extra transition time.
1. SA tricep kickbacks (switch ½ way) 10s +2lb wrist weights. Did a kick back & then palms to ceiling for pulse
2. Decline diamond burpees
3. Decline clean and press burpee 20s
4. Rev plank alt leg lifts Ball hamstring curl to glute bridge
5. Bent dumbbell row and lateral raise & front raise 10s
6. Chest press 20s

Yoga Vinyasa flow cool down 2x per side Skipped & did my own non-vinyasa stretching. There’s nothing wrong w/ Julia’s vinyasa flows, but after one of her workouts I like non vinyasa, mostly static stretching. All my vinyasa is ashtangesque only.

Time = 1:25, including warm-up

Yoga

About 12min

GET PUMPED for Fall #1

I’ve been anxious all day. I’d just had a week where it seemed like things could happen for me, and then fuck-all, nothing, like usual. Course there are some good things going on too, but the creative income front colors everything. I should’ve done a morning meditation and did not.

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Warmup: (10/30×6=4min) jump rope (My own thing. Skipped the video warm-up.)


HIIT: 30:10 2x (5:20) did 2 rounds rather than repeating moves back 2 back each move
1. Plank tuck to DL 20s
2. Swings to slam 35lb kettlebell
3. Hang clean 1st round / clean and press 2nd round 20s
4. Dragon lunge burpee 20s

6 Minute UPPER body/abs AMRAP 2 full rounds. Went over a few seconds, count4-8 of russian twists
8 ab hold SSD chest press 20s on bench, legs out straight & slightly raised
8 SSD front raises 10s
8 sumo squat to upright row 15s
8 russian twist 15lbs 2=1

Joined the video here b/c that was where I’d left off previewing.

TABATA pair 20:10 8x + 2lb wrist weights
1. Yoga tricep pushups
2. Bulgarians and bicep curls 10s, so 12lbs per arm. I did alt legs each round, two reg bicep curl rounds & two wide curl rounds.

Complex 3X 20s +2lb ankle weights, 2nd & 3rd rounds, for the leg raise. Could’ve used the 5s. Was able to keep weights in hands the whole of each round.
8 bent rows SSD
8 Chest press
8 weighted leg raises and butt up

REPEAT HIIT: 30:10 2x Back to list here still.

6 Minute Lower body/abs AMRAP I kept right up & followed along but I was NOT wearing a vest – it’s just too big & floppy – and only holding 30lbs for the weighted moves.
8 deficit rev lunges (4/leg) 15s
8 goodmornings 15s
8 decline plank glute raise+knee tucks (4/leg)
8 rocket step ups lunge back switches

Tabata Pair 20:10 8x 4 minutes
1. Weighted chair lunges two 10s – boy was this hard!
2. Alt forward lunges toe touch 20s

Complex 3x 20s
8 sumo DL
8 back load Rev lunges and knee up/leg
8 shoulder hold box squat to alt forward lunge (4/leg)

My time was about 55min. (Didn’t start stop watch once I was set up after warm-up.)


And I really should’ve done more yoga afterward than I did. I just… did something stupid and let my ego get into the game, nothing that could’ve hurt me physically, but something that did depress me emotionally, a bit.