**Full Body by Jen A & a good opening rant

Nasty-gram from Batshit this morning. First one I responded, tone diplomatic but terse. Second I deleted. I might have to block her again, over the holidays. She gets extra mean.

In other news my subpar computer equipment is driving ME batshit. I think I’m just going to charge up about $4,200 for a 27″ iMac and a Wacom Pro, which would help me work faster, even if no one is paying for it, as of yet. I know the world thinks I’m a bad investment, a female designer of 50, never mind the fact that I worked steadily and supported myself with ZERO family subsidization, with only a BFA, for 2+ decades in New York City. And I kept my job through the worst parts of the 2008 / 2009 bankster recession when I was freelance and the highest paid member on my team. If that doesn’t demonstrate a lack of effectiveness I don’t know what doesn’t. #sarcasm

Fine. I’ll do it myself, like I always have.


This is definitely a WO I’ll repeat when I even have just one more piece of equipment, or two… 25lb dumbbells. Never mind the sandbag or a plyo platform. Each of those two things are around $200.

IMG_4017.JPG

 

Full Body by Jen A

6Min EMOM 10 box jumps/ incline push-ups to finish the minute I have a lower elevation than the pregnant J is using here, 13″ to her 16″, though w/ the height difference it’s about the same. I cannot improve on my jumping ability b/c I cannot afford an adjustable plyo platform.

60 box jumps will get you warmed up! I did all my fast & jumping which doesn’t get you a rest in an EMOM.

No rest tabata pair: 20:10 8x
1. Pullover to close grip chest press/ skullcrusher 15s
2. tricep push up+ plank tuck jump/plank hold

Leg Hiit and core pyramid 50:10/40:10/30:10 Paused & got my 8lb vest for 2nd two rounds
1. Backload squat/alt reverse lunge 20s
2. Handstand shoulder tap/ spider knee
3. Backload squat/ at forward lunge 20s
4. FAST Inchworm out +push-up plank hop + 180 tuck
5. Dead lift s/s/double 20s
6. Plank tuck alt kick thru
7. Weighted hip thrust 20s Tried this w/ back on rack & it still doesn’t work w/ using dumbbells, oh well. or wall sit maybe
8. Decline push up clean and press 20s

6 minute amrap Was trying to figure out how to use the fewest amounts of weights & not tax shoulders too much for the first two moves. Decided to add 2lb wrist weights & use mostly 10s. Lost some time switching weights on the MMs & was definitely dropping pace (whereas I’d kept up, up til now in this WO)
2 R Push up t stand and press 10s (12lbs ea arm)
2 L Push up t stand and press
2 Manmaker 15s (17lbs ea arm)
2 tricep makers (tricep push-up + kickback, tricep push-up+ kickback + hop in and double arm tricep kickback) 10s (12lbs ea arm)
2 bicep makers (rev grip push-up + bicurl on both sides +hop up double arm bicep curl) 10s (12lbs ea arm)

No rest tabata 20:10 8x 4 minutes Kept forgetting what I was doing here & forgetting the halo part. Should’ve really put my gloves on b/c weight was SO SWEATY in my hands. Dangerous.
Halo slams/ SA oh press 20
Round the world/ SA oh press

Kb finisher 50:10
1. Swings 35lbs
2. Staggered Push-ups + SA RA bent row & snatch 20
3. Slams 20
4. Wide push ups + double plank tuck jumps
5. Staggered push-ups + SA LA bent row & snatch
6. Tricep push-up to tri ext 10s
7. Tri push + alt t-Stand leg lift
8. LL curtsy SA swings 15
9. Alt SL decline Pike push ups walk out shoulder tap
10. RL curtsy SA swings
11. Decline push ups + alt toe touches
12. Suitcase DL right 20s
13. RA oh rev RL Lunge 15
14. Suitcase DL left
15. LA oh rev LL Lunge

Time = 1:13, including all breaks

Advertisements

GET PUMPED for Fall #6: lower body focus

I was spraying sweat from my face during my open-mouth exhales during the first circuit set! Have an appointment today. Didn’t feel like working out early but it’s the absolute best mood enhancer (or at least “dire mindset preventer) for me that there is. Also even if I look crappy on a particular day, I’ll look a bit better with blood flow and endorphins.

IMG_4011.JPG

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

GET PUMPED for Fall #6: lower body focus

warm up 30:30
1. runners lunge
2. pike glute raises
3. frog pumps
4. side laying leg lifts
5. side laying leg lifts
6. frog pumps

Hiit Tabata 20:10 4x each move 10 mins
1. Broad jump box jump bunny hop back
2. Curtsy step down20s My knees have been feeling ever so slightly tender, and in this case I immediately do any stepping up or down w/ a cautious weight until I’m thoroughly warmed up & can be sure that everything’s feeling good. 
3. SL DL to forward lunge 20s Hadn’t previewed & so did this move wrong the 1st round but stuck w/ it. Did DL on one leg & then put it down to lunge the other forward. Next round of this HIIT I did it w/ the balancing as per video.
4. Switch lunges Turned toward the monitor for this move & kept pace w/  Julia. Boy did THAT make a difference!
5. Hip thrusts 20s

Circuit set: 4x 30:10 8 mins BRUTAL, in a good way
1. Weighted lat squat jump & return box jump curtsy Lunge 15s
2. Goblet curtsy up and over 15
3. Step up rev lunge and switch 15s

No rest tabata 4 mins +5lb ankle weights Best upper-back thigh tabata set ever!! But I could REALLY, REALLY, REALLY use a set of 25s here.
DL 20s:pike pulses glute raises Pulses worked better w/ 5lbs on ea leg.

Hiit Tabata 20:10 4x each move 10 mins
1. Broad jump box jump bunny hop back
2.Curtsy step down20s Was happy on the floor for 1st set so I kept it.
3. SL DL to forward lunge
4. Switch lunges
5. Bulgarian 15s 2x one leg & then swutch Hip thrusts I just can’t do hip thrusts properly b/c I don’t have a sandbag (and thus can’t elevate shoulders) or heavy enough weight.

Circuit set: 2x 30:10 4 minutes LOVED these moves. If I repeat this WO ever I’d do this one 4x like the first (though it was a relief to hear her say it was 2x through right before starting.
1. Step up SL DL Another 1 I did wrong w/ lack of preview. I stepped up w/ one leg & then did the DL w/ that leg supporting.
2. Pistol to Dighasana A levitating Lunge  Repeated Dighasana A work is awesome on the back of the thighs too.
3. Lateral step up weighted leg lift 15s

No rest tabata Was tired by here & went 1/2 pace from J. Got in one hang clean, but butt on calves & elbows on knees. Like a malasana squat, w/ 40lbs. Hands HURT by end of this set. Another place I could use a sandbag but I wouldn’t go as heavy as w/ legs lol.
Box squat: hang cleans 20s

Yoga

About 30min.

Suryas & fundamentals (with back bending, hanumanasana & samakonasana, but no hand standing) to parsvottonasana. Transition to finishing was sitting down for sarvangasana, lol. Went to Matseyanasana. Felt good. Quick savasana.

Cardio and Strength Workout by Colleen K

IMG_3976.JPG

Cardio and Strength Workout by Colleen K

No Equipment warm up
30-30 2X ~4 min
1. Forward fold, inchworm out, up dog to down dog, inchworm hands back
2. Cross punches with core rotation in sumo squat
3. Lateral shuffle with touch down
4. Alternating knee drives (RL), with single leg butt kicks (RL)

Bench (13″) Cardio Hiit
50-10 2X ~10 min
1. Step Up, Reverse Lunge Switch 20s
2. Rollback burpee box jump tuck jump
3. Decline Commando Burpee
4. Decline Spiderman PU with Glute Raise
5. Straddle down tricep burpee did 2 tricep push-ups w/ hands on bench as per a more recent Julia WO

NR Tabata 10s
1. Decline burpee
2. Hold last position during 10 sec

Leg Iso Hold Ladder and Plyo Hiit ~13 min
60:10:30:20 2X (right 1st round, left leg second)
1. Bulgarian ladder (do 1 rep then hold at bottom 5 sec, 2 reps hold 5 sec, continue 3 reps, 4 reps until 60 sec up); Bulgarian Hops 15s
2. Curtsy to Side Lunge (hold position in low side lunge); Curtsy Lunge Hop to Side Lunge Hop 15s
3. Forward Lunge toe touch Ladder (forward lunge with hinge at waist and touching floor with weights, hold position is two runners lunge toe taps); lunge back touch down kick 15s
4. Goblet Sumo Squat (hold at bottom of sumo); A$$ to grass Sumo Jumps 20 (could’ve done 2 15s)

Tabata Pair Time Pyramid ~6 min
1. Pistol, Lateral Rocket, fast feet over, Pistol other side Lat Rocket, continue
2. Decline Spider Push Ups with Plank Hop to Ashtanga style utkatasana Crouching Tiger bringing palms together in the crouch & then extending up & thru the mid back, bet the shoulders

Weighted Burpees Set
Increasing reps at top of move only! 1-5
1. Weighted Burpee to clean and press squat and press 20s I stopped the video here. Didn’t want to try to keep up w/ J with 20s. I’m not as tough as her! lol.
2. Weighted SL Burpee to SLDL (Right) 15s
3. Weighted SL Burpee to SLDL (Left)
4. Weighted Dive Bomber Burpee to Bent Over Row 20s
5. Burpee Back Fly 10s

2 min Burnout
-Lateral Switch Lunges to Burpee to Heel Grab

Time = 1:04 all breaks included

Yoga

  • About 25min. Suryas & fundamentals w/ extra back bending & hand standing, some finishing poses and a 2min savasana

GET PUMPED #5: Back focus, yesterday’s walk WO

Had sort of a rest day yesterday. My upper body was spent and I wanted to get off The Hill and downtown, so I got a trim (disappointing – I miss having one, regular, long-time hairdresser), and a coffee & cookie @ Powells. Then I walked home. I’d have had the tedious 1/2hr (for me) walk up Dosch anyway, and then with waiting for the bus I’d probably only save a half hour. Plus it wasn’t raining! It took about an hour and fifteen and was actually a pretty good workout. Getting up the north side of The Hill, the way map lady suggested, was super steep, unabashed huffy-puffy time.

IMG_3952
College Rd, the tiny, narrow & very steep road that seems foot-path wide
IMG_3955
House @ the top of College has a really nice view.
IMG_3957.JPG
And most parts of the “town side” of The Hill have SIDEWALKS!
IMG_3958.JPG
This is a house on 16th I want to paint. It’s the chartreuse door with the gray house. Now with pumpkins!!

So I had a bit of exercise yesterday anyway. It was much more than just going up to Council Crest Pk and back down anyway. Was wishing I was wearing my lowbrow, plebian, chest-strap HR monitor.


 

This was today’s WO, shorter than usual b/c I didn’t do my yoga after as planned. I got distracted. There’s a lot of potential work / clients / jobs up in the air right now. I’m busier than I’ve been since I moved to Portland, but no one is paying me yet. Today?

  1. Freelancing for Pixelkeet in SF.
  2. Some light organization for freelance for Crest Brands in NYC.
  3. A phone interview for a contract spot here in PDX.
  4. Contact about potential full-time and relocation back to the east coast (NJ).

IMG_3966

GET PUMPED #5: Back focus

cardio warmup: 30:10 4 minutes
1. Squat and squat jump
2. High knees
3. Roll back burpee
4. Pushup t stand
5. Prisoner jacks
6. Angry donkeys

HIIT Tabata 20:10 4x each move 10 minutes
1 Lateral lunge sword pull 10
2 Push Press 20s
3 Renegade rows 20s
4 Sumo DL upright row 15s
5 SA superman row 20

HIIT superset 50:10 2x 4 minutes
1 Burpee back fly 10s
2 Halo slams 1x 20 / Swings 1x 35lb kettlebell

Tabata pair time pyramid 6 minutes

1. Kick through burpee
2. Shoulder stand and Urdhva D (back bend) I

HIIT Tabata 50:10 2x 10 minutes
1 Lateral lunge sword pull
2 Push Press
3 Renegade rows
4 Sumo DL upright row
5 SA superman row

HIIT Superset 50:10 2x 4 minutes
1. Get up press up and slam 20
2. Suitcase DL oblique plank hop lateral tuck jump 20s I didn’t preview this WO and didn’t “get” this move somehow. So I stood in middle of mat & did the suitcase DL, the plank up & just tuck jumped in place, elbows tapping to thighs

Tabata pair time pyramid 6 minutes
1. Alt windmills 15
2. Split lunge snatch burpee 15s

cardio burn out: 30:10 4 minutes
1. Squat and squat jump
2. High knees
3. Roll back burpee
4. Pushup t stand
5. Prisoner jacks
6. Angry donkeys

Time = 58min

Full Body Goals: ERMAN’s BIRTHDAY WORKOUT by Kristin R

I knew this one would be really hard and that’s exactly what I needed today. Did it entirely from the breakdown, because after the first set it was all reps, and started off with a “½ juggernaut” set of 25 reps per move.

I did better on the time than I thought I would, but actually I wouldn’t have cared if it took me twice the video length.

IMG_3934.JPG

 

20:10 – 4x per move before moving to the next
1. Squat Thrusters 20s Deep squat & press up. Weights stay @ shoulders
2. Broad jump SA snatch 20s Put 1 at each long end of mat
3. Backload Alt Rev Lunges 20s
4. Pushup + Plank Hop
5. DB Clean & Press 20s

½ Juggernaut:13″ elevation
Time = 17:24 That was SUPER challenging!!!

25 Decline Pushups 15/10
25 Box Jumps 6 lateral-6 fwd- 6 other side, 7 facing fwd, squatting on the land, standing up & squeezing ass & stepping down
25 Incline Chest Press 20s 15/10
25 In & Out bosu Squat Jumps 2=1 touching floor every landing
25 Arnold Presses 15s
25 Box Squats 20s
25 Deadlift 20s
25 Twisted Plank Rows 15s Rowing up & twisting w/ opp knee toward that arm New move 4 me! I’d planned on 20s but changed my mind immediately! Dropped down & planted the back foot “yoga foot”, flat & sightly turned out, in order to keep good form on the twisted row. 
25 Dynamic SL Pushups moving quick

5 Reps 5x: √, √, √ After round 3 I’m all, “Jesus CHRIST, 2 more rounds,” but really, I have the time. And I wanna be WORN OUT after this. √, √ Time = 15:54

End of the last round ur like “OMFG I made it!!!” This was the first time I ever heard Julia suggest ‘maybe even 4min’ for the mid set pause-rest. I always take that much tho, lol.
1. Clean & Press 20s
2. Backload Curtsy Lunges (5 per leg) 20s
3. Pushup + 2 Plank Rows 15s
4. Bulgarians/leg 15s

Back Set: 3x √, √, √ Time = 15:33
20 SL Stiff Legged DL 10 per leg, 20s dropped to 15s rounds 2 & 3 – spent
15 Renegade Rows (2=1) 15s
10 Straight Pullovers on bench w. Twist 15s
5 Manmakers 15s So I could make it thru a set of 5 continually. Manmakers here was CRUEL! lol

Finisher:
10 Repeater Kickthroughs/side Like a kickthru burpee but the fwd leg stays planted. Moving leg goes from plank touch-down to kick
10 SA Plank Hop / Row / Snatch (5/arm) 20
20 DL & Squats 20s sumo
20 Weighted SL box squats (10/leg) 10
30 Mtn Climbers (2=1)
30 Skaters (1=1)

J gets to this point at an hour!!! FFS. Took me 16min longer, tho that’s better than I thought I’d do.

Yoga

About 17min

She does a yoga flow after, about 14min I think, but I prefer my own, non vinyasa after a WO like this. I tend to like vinyasa and “flow” mainly when yoga is a at least a 3rd of the whole thing, but mostly when it’s the main focus.

 

 

 

 

 

 

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.

IMG_3872.JPG

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.

IMG_3852

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.

IMG_3847.JPG
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

 

Julia’s Birthday Workout

Woke up with one of those annoying cricks in my neck. Bah! So I decided to do this WO with my 4min jump rope warm-up. Still ended up being a shorter workout than usual for me. I really liked the format though.

And now I must hustle into the shower so I can get some breakfast before I’m due to start working.

IMG_3818.JPG

Warmup: (10/30×6=4min) jump rope

HIIT set 50:10 2x 20min
1. Decline burpee Split Lunge snatch 15s, alt legs Still SO CLUMSY with this move.
2. Pistol handstand shoulder tap switch Lunge Pistol. Come up & handstand. I did just 2 shoulder taps b4 coming down for the switch lunge.
3. Manmakers 20s
4. Bulgarian to DL 3-way knee tuck 1leg. Bulgarian. Deadlift down & place weights. Knee tuck same side / middle / opp arm. Put foot down & repeat
5. Backload Squat to good morning 20s! This & move 8 were bump-ups for me b/c I normally use 15s. I could feel my neck tweak behind left shoulder blade a couple times in the good morning but was able to wiggle around it.
6. SA plank hop / clean and press 20 alt arms
7. Decline 180 box jump burpee
8. Step up curtsy Lunge 20ss Step up w/ one foot. Other knee up. Same foot that steps curtsies back.
9. Slider Ball pike ball push-up
10. Sarvangasana / Halasana / Urdhva D LOVED THIS!!!

Tabata pair time pyramid 1
1. Decline burpee snatch 15s, alt legs
2. Pistol handstand shoulder tap switch Lunge Kept it 2 handstand shoulder-taps per rep again. It’s better for me to be slower here than to flail around!

Tabata pair time pyramid 2 w ppl band
1. Squat to good morning 15s Kept lighter weight b/c of neck.
2. SA plank hop clean and press 20 alt arms

Tabata pair time pyramid 3:
1. Decline 180 box jump burpee Did it Julia’s way today, making ½ circles instead of full. Still don’t like this move, lol. 
2. Alt Step up curtsy Lunge 20s Kept the higher weight here. As long as my knees are feeling good, this is a good way to continue to work legs when my weights aren’t heavy enough for both legs moves (like a reg deadlift). Single leg moves w/ 40lbs is still challenging.

5 min AMRAP
Manmaker step up rev lunge, both legs 20s

5 min AMRAP
Increasing reps: bulg. DL, glute raise knee tucks

This workout ends @ 54min. Was going to skip the yoga cool down, but I decided to give it a try. Yes I threw in a few of my regular ashtanga finishing poses and my own yoga is better for me, generally, since I’ve been doing it such a long time. I’m happy to see it’s been improving J’s workouts and mindset tho!


 

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.

IMG_3745.JPG

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.

IMG_3728.JPG

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.