Tabata Pairs #3

OK, ya I just started my 3rd month of Zgym, but I put an alert in my iCal to cancel at the end of it. There is just no need! If just one of these five, Tabata pairs WOs can make five Zgym Tabata routines, for instance, I need to put aside my ego issues and start sampling.

I should try joining Julia on Patreon too, only, back to the ego issues – I just don’t have time to do her WO’s 3 or more times a week. I fall short in way too many areas as it is right now. I don’t want to give myself any added psychological pressure.

I probably shouldn’t have done any Julia today though, after a hard routine yesterday in so long it was unfamiliar. I had the clunkiest yoga in recent memory. Dropped myself on ass standing from wheel the first time. Hadn’t done that in years. I’d just ceased to pay attention. Turned on some lights & started again and that helped. I was going to skip the ticks but didn’t them anyway which was good.

Whatever it was good that I did it but doing the few more of the easy 2nd poses I normally do would’ve been better than a longer warmup w/ too much upper body.

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Tabata Pairs #3, sets 1 & 2 only

Each Tabata pair is 20:10 8x (4 minutes).

Group 1: 8lb weighted vest & 20s 
1. Front alt curtsy lunges
2. Rev alt cursty lunges + kick

Challenge Move: 50 tornado jump lunges (curtsy switch lunge)

Group 2: @7:45
1. SL pushups & T-stand, alt
2. Skier (L & R plank hop & pushup) burpees

Challenge Move: 50 elv hand pushups to single arm tuck jump Hands on bench. Push-up & then touch alt hands to knees, tuck jumped in & touch.

15:15

Yoga

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As – 3lb weights on last 3. Two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Kraunchasana Skipped vinyasa out after 2nd side.
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

 

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Tabata Pairs Workout #1

When I was previewing this I thought, OMG! A Zgym WO would be like 2 of these sets max. Not TEN!

I love how the moves are so simple & I’m so familiar w/ Julia’s style that I only had to partially preview. I looked at each move of set one & checked out the 2nd move of set 4. And then I thought, I better just get going. All those complex, burpee challenge moves in sets of 20! Will take me a long time.

Good thing yesterday’s WO was so teeny-tiny minimal!

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Tabata Pairs Workout #1

  • Each 4min Tabata group is essentially a warm-up for the challenge move reps.

Group 1+2lb wrist weights
1. SA chest press on bench Alt single arm pushups 20s Julia does from knees but it’s awkward & I didn’t wanna have that be an immediate move w/out warm-up. So I swapped a more controlled, equivalent move.
2. Switch lunges + rocket

Challenge Move: 20 switch mtm climbers with weights 10s. no wrist weights. Weights on the floor so that hands are in reg push-up position (on weights). Switch feet jump & stand to knee-up. Alt

Group 2:
1. Jack pushups
2. Star jumps

Challenge Move: 20 star jump/jack burpees Ugh! lol

Group 3:
1. Heel clicks
2. Clean and presses 20s

Challenge move: 20 broad jump & 180 jump spin 20s on either end of the mat

Group 4:
1. Tricep pushups
2. Back lunge and chops 20lb weight held in both hands – chop toward outside of front, bent leg 

Challenge move: 50 star tricep switch lunges Switch lunge w/ chop to OH tricep Had to pause to re-review this move. So hard. Made it to 20 w/ 10s & then dropped to 2lb wrist weights & 5s

Group 5:
1. Flying mtn climbers
2. Jugglers

Challenge Move: 50 fast feet up and down off of box 25 leading w/ 1 leg b4 switch. Really pushed it on the pace here.

Group 6:
1. Heavy weight squats 35lb kettlebell & 26lb kettlebell, alt hands per round
2. Box jump

Challenge Move: 20 weighted box squat jumps + squat and press 20s + ppl band. Squat & hammer curl weights while standing. Oh press. Rtrn same way. Hadn’t previewed this particular move but I didn’t wanna jump w/ heavy weights or drop weight for the squat & press, so swapped for a similar Julia move.

Group 7This felt like the first “rest” tabata, lol. I stuck to same supporting leg for the tabata & switched to alt for the (ugh) burpees
1. Pistol roll backs
2. 3 pts knee tucks in plank

Challenge Moves: 20 Pistol down single leg burpees Was so awkward the 1st one I hadda pause my music & consult the vid to make sure I was doing it right. Yes! Julia says u don’t have to pistol back up, but after you get down & rest butt on thigh, you have to (at least I do) come ½ way up to swing that front leg back for the SL push-up. Then sure you jump fwd & come up for a (by now minimal) SL jump.

Group 8:
1. sumo squat jumps bodyweight
2. heavy weight curtsy lunges 20s Normally I’d do BL sandbag. But I didn’t wanna do that much loading & unloading (before every other interval). Also didn’t wanna change first move to a non jumping sumo & keep it up there the whole time. Strains the tendons just a bit & left side is wonkier than usual this week. 

Challenge Moves: 50 curtsy lunge heel clicks Wasn’t sure I was doing this right, but at this point who cared? I think I should cancel Zgym after this month I’m on (I think I just refreshed) & just break Julia WOs into smaller chunks. Like, a quarter of this would be good for after work, lol.

Group 9:
1. Elv pushups + double leg tuck +2lb ankle weights for the tabata only
2. T stands + toe taps

Challenge Move: 20 oblique burpees Was gonna skip the push-up but didn’t. 20 of these seemed cruel at this point.

Group 10:
1. V abs 3lbs bet feet
2. lizard hops and lunges

Challenge Moves: 50 chest press + leg raises On bench – first 20 reps w/ 20s. Chest was tired from the 1st tabata w/ extra weight & big range of motion. So dropped to 15s & 2lbs ankle weights for last 30. Made the abs work harder & gave the chest a break.

Time 1:43 for what was an hour video. And the rest in this series are all over an hour! But ya I felt compelled to finish. Which is why I’d signed up for Zgym, lol. Sometimes better to feel like you’re adding on over cutting short.

So ya I just put away my equipment & blogged this w/out stretching @ all b/c had to get ready for a late lunch.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Quick, bloody hot tabata & some yoga

Was a super still, muggy 82 in the room when I started. 86 when I finished. Feels hotter than outside temperatures too, where there’s air movement.

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17:30 8 Minute Tabata #3

Changed to tabata pairs for a longer set. Also changed the order so I could do 2 things in the (cooler) hall, and not have to run back & forth from office to pull-up bar, for the one exercise that uses that.

  1. Jump Rope – high knees
  2. Pike Burpee (was reg in WO but I changed to pike push-up & pike jump just for fun)
  3. KB Swing 35lbs
  4. Side to Side Hanging Knee Raise
  5. Criss Cross Mountain Sliders
  6. Jump Rope – DBU
  7. Weighted Backward Slide Lunge – L 20S
  8. Weighted Backward Slide Lunge – R

 

Yoga

10/60 single interval hanuman both sides, one urdhva do on blocks @ the wall & then I went into the astanga version (3 walk-ins to standing) and did 5 drop-backs. I was really down today… backbends are supposed to be good for depression. Some finishing poses & a twist and a 1min savasana.

Tabata warm-up & a PAINFUL Astanga

OK I lied about not doing any Zgym before. I just didn’t do a 20+ minute set. But it didn’t help. I ought to have just done the 4min jumprope. Tight, sore & tedious prax. TIKR says 623 it was probably, actually half that.

It wasn’t from not having stretched yesterday though. This was a PMS practice. I needed it, in spite of the fact that it was a shitty workout.

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8 Minute Tabata #2

10/20×4=8min ppl Xband These are all pretty simple moves so I just watched the breakdown vid & did from these notes.

  1. Goblet Squat 26lb kettlebell, held goblet style @ chest
  2. Pike Abs / Plank Jack pike abs (but kept legs straight, not bending as per vid) to plank jack
  3. Jump Tuck to Side Step Squat, alt sides
  4. Side Step Push Up

Yoga

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As – 3lb weights on last 3. Two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

Tabata Pairs & abs

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

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

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

Summer Shred #6 & a bit of yoga

I have a sort of networking happy hour tomorrow night, so the next time I exercise will be Thursday. Gotta remember to pull the blind in the office before I leave. It doesn’t help the situation much, but every little bit counts. I got dizzy & banged my right knee w/ a 10lb weight, which pissed me off at the weight, lol. (It still hurts.)

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183 is too high! 

Summer Shred #6 X

Workout Breakdown
Tabata Pairs (I didn’t do the whole set 4x thru but did as tabata pairs w/ 30sec rest bet the pairs, as per my usual = 17:30min set.

1. Wood chopper, left 20lb weight
2.Wood chopper, right

3. Reverse Burpees 10lbs
4. Weighted Low Jacks 10s

5. Curtsy curl / side lunge curl _left 15s, reg bicep curls both sides alt w/ hammer curls
6. Curtsy curl / side lunge curl _right

7. Weighted Squat jump forward / back (forward and back counts for one rep) 10s
8. Double unders JR HR way too high… 80 degree room in the sun puddle.

buy out:
handstand 30 sec
20 swings / 20 pendulums x 2 in a row Hadda take a break in the middle b/c of the heat problem. I swear I step into the hall & it’s 10-deg cooler. But… 
handstand 30 sec Managed to do this one w/out touching the wall once. First time I was putting the timer in the wrong place for my driste, duh.

Yoga

Just a little bit.

 

Couple of Zgyms & some of the beginning of astanga

Started later than I’d intended. I haven’t even ordered the new, large screen, high speed iMac yet but I started reworking my torn paper, smaller scale design. I’ve learned a bit already about building these 24×36 repeats in InDesign and I wanted to construct it a bit differently. I’m not going to pay as much attention to close-up detail as I would if I were making it for my job. Might also play around with placing both glass files and photos I find online.

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Never want to go all the way to 90 minutes in anything but my astanga these days, but I’ve actually managed to lose weight while working out less, without curtailing my IPA consumption in the slightest.

Summer Shred #5

  • Time = 28:14. I always count total time.
  • Note to self: if u repeat this WO, stretch out the hands & wrists first next time. Not sure if I’ll be able to do a full astanga tomorrow or not. Didn’t warm up at all & the first move was a plank & I got that mid palm tweak in the right hand that I’d sometimes get if I didn’t stretch before a practice. It’s always quick, but while sometimes it vanishes overnight, sometimes it’s around for a few days.

Buy in: Jump Squats x 20 w/ ppl band

x5 rounds √, √, √, √, √

1. Plank Kick forward to Side Plank Leg Lift 10/10 1st rnd – 2lb ankle weights. Changed to orange band after to improve time Vid uses no equipment – this was a great ab move w/ the added resistance!

2. Weighted Sumo Squat x 30 20s Would use BL sandbag for less reps, but 150 with 40lbs was enough. Z used only one dumbbell, I think a 12.

3. High Knees Single interval of jump rope 10/30 With Z, high knees always means w/ jump rope.

+Ladder: Jump Lunges 5 – 10 – 20 – 10 – 5

Buy out: KB Pendulum to Swing x 20 26lb kettlebell


My double unders are coming along! I take 5 (not 2 or 3) bounces in bet the DUs, but I made it thru 3 of the last 4 intervals w/out stepping on my rope. This was a tough set.sat 1.jpeg


Yoga

  • Suryas & fundamentals. First 3 poses of primary. Was intending to do 10/60 Urdhva Ds, but tho I’d made it this far working gingerly around the tweaky in my right palm I didn’t want to push it. Single 10/60 intervals of sirsasan, pinca m to an “as close I can get which isn’t very” vrischi & sarvangasana & then some more finishing for the normal breath count.

Tabata warm-up & Astanga

OMG that legs WO of Julia’s I did yesterday – hammies are sore AF. My body is definitely not used to that level of intensity right now!! I got up early this morning, as per usual with cats. Got some work done too. Photographed the portrait sketch / album cover I finished yesterday. Uploaded & cropped & all that stuff. Posted it to the art blog, IG and Flicker so far. Hustle, hustle, hustle.

Anyway, in spite of the soreness of my legs I got a wrist bind on Supta Kurmasana & the first wrist bind on the first side of Pashasana in years. It was just barely there, but still.

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Summer Shred #1 X

12 min workout. 10/20 seconds intervals x 8 = 4 minutes each part

Part 1

exercise 1 – Side Jump Lunge
exercise 2 – Rock star jump to sumo squat

Part2

exercise 1 – Surfer competition burpee alt.
exercise 2 – Jump Lunge Kick up

Part 3

exercise 1 – Squat to leg lift
exercise 2 – Jump tuck back lunge touch down alt.

Astanga

1hr 23min

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in Surya As, no hand held weights at all, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Urdhva D @ wall single intervals of 10/60 w/ equal rest after. Blocks on “high” and then “low” settings.
Urdhva D come to standing
Dropbacks 3x
Ticks (handstand to backbend) 3x
Finishing with 3min savasana (b/c of the two 1min savasanas after the wall backbends

Summer Shredder #2

I hadn’t done a Velvet Hammer in awhile & figured I could try a bit of a longer WO for a weeknight, particularly since I won’t be losing sleep on Wednesday nights for awhile. Woo hoo!¹

Did this along w/ the video, no preview. I’m more apt to be willing to do that for low / no equipment sets. It was a very moderate WO but the first time I’ve done an hour’s worth after my full-time job. I have to come right upstairs to get ready for it, on my return, because if I do anything else (feed the cats), I’m thinking the whole time how much I’d like to skip it.

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Summer Shredder #2

Glute Activating Warm-up
Squat Glute Raise
Lunge Back Glute Raise L
LBGR R
Abductor Glute Bridges
Alt. Fire Hydrants
Side to Side Squats

HIIT at 45/15 2x’s Put on 8lb vest for 2nd round of this & kept it on.
Dueling Rainbows front x4 back x4 L
Skater Curtsy Pistols
Squat Rockers
Dueling Rainbows R
SL DL Squat Jumps
SL Hops L and R
Side Lunges Alt

Tabata 20/10 4x’s
Traveling Bunnies Wide Med Narrow Bunny Hops
Lunge Pulses L and R

Donkey Heel Clicks
Quadriped Hamstring Curls Plank- Advanced, Knees- Beginner

Surrender Squat Pulses
Touch Down and Kick R and L

HIIT at 40/10 2x’s
Rocket Lunges L
Side Straight Leg Raises L
Fire Hydrants L
Cross Hops L hate cross hops! Changed to Bulgarians w/ 30lbs for 2nd round.
Rocket Lunges R
Side Straight Leg Raises R
Fire Hydrants R
Cross Hops R

Glute Burnout 30/5 3x’s Took vest off for this.
Elevated Glute Bridge L
EGB Right
EGB Both

 

 


¹Those who can fall asleep within 5 minutes of laying their heads down have no empathy for those who require at least an hour, sometimes 90 minutes of peace before they can think about drifting off.

It’s not a problem for ME! Why should it be for you?

Tabata & an easy HIIT

Of course I’m going to sweat in a 75-degree room, but something is better than nothing. I wasn’t gonna WO at all today b/c I paused to feed the cats, which is why I usually make them wait.

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8 Minute Tabata #7 X

Was gonna do this as tabata pairs, which is frankly much better, but then I wasn’t gonna WO at all tonight so shortened it to the Z set.

  1. High Knees
  2. Chin Ups
  3. Double Unders ropeless
  4. (Box) Squats (with pulse) BL sandbag
  5. High Knees
  6. Push Ups
  7. Double Unders
  8. Pistol Squats

Total Body Fat Burning Home Workout: No Equipment Exercises

20 Rounds of 10/50. Along w/ vid.

  1. Jump rope, basic bounce, w/ a few double-unders thrown in. I need to be relaxed for them (20sec intervals might be too short of a time) and bounce 5x between attempts Knee Raise
  2. Pendulum Squat
  3. Leg Extension-Right
  4. Leg Extension-Left
  5. Low Impact Burpee
  6. Leg Drop Abs
  7. Side V-Up-Right
  8. Side V-Up-Left
  9. Superman
  10. Angel Abs
  11. Mountain Climbers
  12. Jump Squat
  13. High Knees
  14. Russian Kicks
  15. Skaters Lunge Jump
  16. Warrior III-Right
  17. Warrior III-Left
  18. Hydrant-Right orange band
  19. Hydrant-Left
  20. Curtsy Lunge-Alternating BL sandbag (b/c I had it handy)