**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.

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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

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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.

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(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.

Jori’s Birthday Sweat & Strength Fest! By Kristin Ritter and Julia

Did only the last set with the video, as I’d previewed most of it. Amazing workout. And I was able to do it, in spite of all the moving work, because I got on the mat yesterday, despite my righteous indignation.

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Got a long one in! And I’m going to go gather river rocks today.

Jori’s Birthday Sweat & Strength Fest! By Kristin Ritter and Julia

WARMUP: (10/30×6=4min jump rope)


Circuit: Reps – 3x @ 4:30 √, √, Killer first set!!! Time = 16:58
1. Lunge Matrix: 4x per leg 20s, forward-side-rev-curtsy Just holding the weights REALLY worked my grip strength here, b/c you don’t want to rush the 4-way lunges.
2. 10 slider ball Pike slide in, back out to pushup loved this too – got a nice rhythm going
3. 10/leg SL DL to Bicep / Hammer Curl 15s to start (might need to drop down)

HIIT set: 30:10 x3 6min @ 18:30 Another tough set! The burpees were the “rest move” for me, lol.
1. KB Swings 35lbs
2. Heisman to SL Burpees 1-2-3 lat high knees, holding inside knee up @ end for burpee
3. Iron Legs 2 switch lunges, squat jump, 2 criss-cross jumps

No Rest TabataANOTHER very tough set, lol
1. Front Squat holding weights up at the top of bicep curp / Front Press 15s press weights up The press-ups were murder by the end – oof
2. Push-ups & alt side plank reach unders  / Side Plank Leg Lift I did hip dips & leg lifts, by mistake, for the hold part. I did 4 on one side before switching too, the harder way. Holy oblique burn!!

Pyramid Ladder: (do 1 and then 1&2, then 1,2, &3, and lastly 1,2,3, & 4) Time = 15:05
1. 5 DL to Sumo Squat 20s – just do this one 10x to start
2. 10 Mtn Climbers x3 + SL Pushup = 1 rep 3 mtns then extend leg out & squeeze butt for sl push-up, pull knee in & repeat (so 30 push-ups this set)
3. 15 bench bosu banded straddle down in & out, narrow to wide Squat Jumps ppl band touching floor each time
4. 20 SA Plank hop Row + Snatch 20lbs, 10 per arm Could really use some gloves for this weight OH move b/c hand was sweaty ea side by 5th count.

Even Combo moves pyramids 8-2 reps @46:36 4got to time
1. Hang cleans (clean to low squat & stand) to backload curtsy lunges 20s Had to take a grip rest bet the 2 moves for the 8rep & 6rep rounds. So looked @ this move & thought, “List!” but hadda look @ video for a refresher.
2. Bent rows to plank hop and box jump 20s
3. Commando star jump burpee 8 commandos, 8 plank hops, 8 star jumps etc This one I could do as one, continual flow. But then I hadda go back to video to get the explanation for the next, last move.
4. Rev Lunge SL curtsy DL pistol 15s, heel propped for pistols & I tapped down at the top each count & STILL got to failure a couple times. Those first two lets, near the end of THIS workout? Brutal! Glad I didn’t change the move tho.

Body weight Tabata HIIT 20:10 4x each move 10 mins This is the only set I did w/ the video.
1. Frog push-ups kickthroughs
2. Wall Handstand shoulder taps 3 switch lunges
3. Burpee groiner to switch Lunge squat jump
4. Ninja 6 highknee toe taps
5. SL divebombers + 3 way knee tucks

Time 1:42!!! LOL. Video is 1:16, not including her breaks but with the very brief intro. I LOVE how Julia gets right to it, btw. No excessive dithering.

Yoga – about 15min

 

 

 

 

 

 

 

 

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.