NO EQUIPMENT Full Body Vacation Workout #7 by Kristin R & Yoga

I’d planned on doing this workout maybe Monday or Tuesday, depending on when the next rest day happens, but to my surprise I didn’t wake up feeling sore at all from yesterday. Also the relentless Portland heatwave finally ended, and it’s cloudy and cool today, the Pacific Northwest, gothic gloom expressed full force, at about four days, according to current predictions.

Also decided to do my 4min jump rope warm-up before the routine, since it starts with a banded set. Was happy to see it when I first read the breakdown though! I love using these bands.

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Warmup: (10/30×6=4min) jump rope

NO EQUIPMENT Full Body Vacation Workout #7 by Kristin R

SET 1: 20:10 3x (6 min) ppl band
1. Banded Lateral Walks
2. Burpee Plank Jacks (band on legs)
3. Banded Squat jump Alt Knee to Elbow Cross Crunch
4. Banded Double Mtn Climbers

SET 2: HIIT 50:10 each move 2x before going to the next (20 Min)
1. Lateral Tuck to Plank Thruster
2. Pistol Rollback to Front Kick /Roundhouse Loved this move! I can get back up on the pistol squat pretty much no prob both sides. Put fingers down 1x only on the weaker, left side.
3. Tricep Pushup plank tuck to Alt Shoulder Taps
4. Bunny Hops Fwd Squat + front kicks Bunny Hops back
5. Oblique V-ups to V-up
6. Switch Lunges 3x to Runners Lunge Toe Taps 3x
7. Pushup Alt T-Stand Leg Raise
8. Handstand to Kickthroughs
9. Around the World Abs This is the 1 move I’d change, for some oblique crunch I can feel better.
10. Dynamic SL Pike Pushups Would be good w/ ankle weights!

SET 3: 40:10 2x (5 min)
1. L Curtsy Pulse to Lateral Lunge Leg Lift
2. Alt Pendulum & Kickunder Pushups
3. R Curtsy Pulse to Lateral Lunge Leg Lift

SET 4: 30:10 2x (5:20 min)
1. Commando and flip Cross Toe Touch
2. Tricep Pushup + 2 hip dips
3. Squat Pulse to Failure then do 2 Groiners, repeat
4. Tricep Pushup Alt Supermans (opps arm and leg straight raise)

SET 5: No Rest Tabata Pair: (4 min)(Jugglers in 10 seconds) If I repeat this wo, I’ll do this as reg tabata & with my 5lb ankle weights, skipping the getting up & down to the floor every interval.
1. Supine Oblique Heel Reaches
2. Straight Leg Bicycles

Booty Banded HIIT: 30:10 x1 (4 min) ppl band
1. Right SL Bridge
2. Knee Trap RIGHT Donkey Kick
3. Squat Jumps
4. Left SL Bridge
5. Knee Trap LEFT Donkey Kick
6. In & out Squat Touchdown

Total time so far including warm-up & all breaks: 58:15

I skipped the yoga flow cool down in favor of my own, non-vinyasa yoga. 

Yoga

About 31min of my own, easy, restorative yoga. Well… not flattering but SO BORING (from the outside – felt good in the doing) no one is ever likely to watch it, lol.

 

Bicep and Tricep Burst by Christine Comeau & my own Yoga

Yep, right knee is sensitive. I’d already decided to do more of a split between working out & yoga, and with the situation the former has to be upper body. No problem! Went to J’s channel & did a search. Now I feel awesome, especially since I know I didn’t strain the tender area in any way.

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A workout that’s roughly split bet the fat burn & fitness zones always feels restorative to me.

Warm-up Stretch,15min: Normally I don’t start the timer if I do some warm-up stretching, which funny enough seems to only happen if I’m doing yoga. But since today is a “recovery workout”, I thought I’d do it. It’s not about the burn today.

  • (10/60) single, timed intervals
  1. Virasana, supta virasana, malasana, uttanasana
  2. Block A – upper back stretch 2, 5lb weights
  3. Block B – lower back / hip flexor
  4. Hanuman w/ strap, upavistha konasana, baddha konasana A, supta konasana

Bicep and Tricep Burst by Christine Comeau

Tricep Tempo Set (50:10:40:10:30:10)
1. Skull crushers + bridge holds 2, 10lb weights
50 second interval- 4 count down and up
40 second interval- 2 count down and up
30 second interval- 1 count down and up

No Rest Tricep Tabata Pair (20:10 x 8):4 minutes
1. Decline tricep push up (on weights)
2. Tricep kickbacks 2, 10lb weights
No rest move = decline tricep or plank hold

Tricep Burnout 2 min
1. Tricep makers- tricep push up (on weights) + SA tricep kickback in plank + kickback at the top

Bicep Drop Set (15 reps, 12 reps, 8 reps)
As the reps decrease, increase your weight
1. Bicep curl 2, 10lb weights / 13lbs ea hand / 2, 15lb weights

Bicep curl burnout (20:20:20:15 x 6)- based off workout by relentless jake
Go through all 3 moves- 6 times  2, 10lb weights
1. Right arm T- bicep curl + left arm ½ way hold
2. Left arm T-bicep curl + right arm ½ way hold
3. Both arms ½ way hold

Bicep burnout 2 minutes
1. Bicep makers- reverse grip push-up + bicep curl in plank + hammer curl at the top

Yoga

  • Surprisingly my arms felt fine for Suryas & fundamentals. Did the handstands in the As this time & held the last one 10 breaths
  • (10/30) 3x urdhva D & savasana / ardha matseyen
  • Finishing (sarvangasana to sirsasana & a couple more minutes doing an inner body scan in savasana.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Time = 1:33

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

No Equipment Vacation Workout 3 full body HIIT & no-rest Tabata

Well… I was thinking to do either a rest day or mostly yoga day, but then I got news that there’s a delay in Lady Theodora leaving the Ukraine. This is the new kitten… Any delays make me anxious which means I need to sweat, even if my muscles are a well-deserved tired & I might hit failure.

No rest tabatas are BRUTAL: You wouldn’t think the omission of a 10-second rest could be sooooooo much of a bfd if you’re doing 20-second intervals, but the way Julia & crew write them, they certainly are. It takes some endurance to do a round of 4-min for sure.

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No Equipment Vacation Workout 3 full body HIIT & Tabata

Hiit Lunge set 1: 50:10 2x Had 2 pause to sign for FedEx
1. Pistol to Lunge back touch down hitch kick
2. LL Lunge 4 hops 4 back leg toe taps These were killer, both sides both rounds. I guess tomorrow is DEF either full rest or full yoga
3. Alt curtsy Lunge hops to burpee in the middle
4. RL Lunge 4 hops 4 back leg toe taps
5. Switch Lunge burpee

No rest Tabata Brutal! In a good way
Switch Lunge + front kicks I did these: switch – tap back knee to floor – high front kick touching toe w/ opp hand: switch, keeping back knee off floor this time::lateral touchdowns

Hiit Upper body set 2: 50:10 2x My upper body was so maxed out I pushed pause in the middle of this set. I’ve never paused a Julia in the middle of a HIIT set but that’s ok, lol.
1. Flying leg push-ups 2 + updog to down dog
2. Yoga tricep pushup + dolphin pushup Love this one but it was SO HARD today, especially right after the first move.
3. Prisoner jacks
4. Plank jacks shoulder taps 4 + kick through 4
5. Sl pike pushup to spider knee pushup

No rest tabata 
Frog push-ups and twisted piston::plank hop squat jump

Hiit abs set 3: 2x Oh my! I paused this in the middle too. My legs are just SO DEAD today, probably b/c I was bad & barely stretched yesterday.
1. 2 knee drives + side kick
2. 10 Flutters and 5 sec holds
3. mat hops
4. Suitcase crunches
5. Jugglers These really killed me but I was better at pace on the 2nd round. I started up 1/2 time, then kept up w/ J for a little bit & then dropped back to 1/2 time. That was good enough for me!

No rest Tabata 
Leg ups toe touch::candle leg lifts LOVE this one. So much fun & a great cool-down tabata.

Yoga

  • 15/30=13:30
  1. Standing Arch A
  2. Forward Bend
  3. Standing Arch B
  4. Forward Bend
  5. Standing Arch C
  6. Uttana
  7. Standing Arch C
  8. Seated Moving Twist (rest)
  9. Standing Arch D
  10. Uttana
  11. Standing Arch D
  12. Seated Moving Twist (rest)
  13. Urdhva D, 1
  14. rest
  15. Urdhva D, 2
  16. rest
  17. Urdhva D, 3
  18. rest
  • Finishing poses to matsyasana
  • Savasana

Had intended to do normal urdhva D to standing & 3 drop backs but my body was DEAD! Yoga / rest day tomorrow for sure-zi-were-zi.