9,000 Subs Celebration Workout by Jen A

I shortened this! My appreciation for shorter WO’s started when I had a busier schedule in the late spring. I joined Zuzka’s online gym for quick, evening WOs, was more careful about my diet and actually lost weight. Not that I needed to lose any, but I was all of a sudden just a little “extra toned”. And I’m like, Huh. Sometimes less is more.

So…. the people in Julia’s Fitness Friends group are all amazing, but many of them are way more hardcore than I am, at this point in my life. And that’s ok! I had something super frustrating happen last night, and the item involved had been thrown in my face many times, over the course of months. I have to say that my state last night and today could best be described as “simmering rage”. So… what to do? Don’t skip that workout!!!

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9,000 Subs Celebration Workout by Jen A

9 HIIT exercises 50:10 X2 I did this set w/ the video & then did my (mostly shortened) rep based sets from the breakdown, rejoining Julia for the core burnout at the end.
1. Step up right leg 20s, leaving foot on bench.
2. Box jumps
3. Step up left leg 20s
4. Db touch down lateral lunge and shoulder press right 20
5. Alt pistol squats Oblique plank hop / lateral box jumps Changed this move.
6. Db touch down lateral Lunge and shoulder press left 20
7. SLDL right 45lb kettlebell
8. SLDL left
9. Switch Lunge clean and press 26lb kettlebell, weight stays on floor between switch lunges

So each superset, then the burpees after all sets complete…. Since I only did half the rounds of all but the first, my sets were not “super” and were merely “sets”, lol. 

Set 1: Thrusts 4x  J uses a 174 bar & then a 52lb bag. All I’ve got is the bag, so… But I can move a shit ton of weight w/ my legs, if I have access to said weight. I found this out way before I ever did strength training on legs, when I got one of those free training sessions at my old gym, and I pushed 323lbs.
1. Weighted thrust x10 Ppl band & sandbag.
2. BW pulse x10

10 deadlift burpees sandbag


  • Decided to do the rest of the rounds only 2x through, cutting the rounds in half, and see if that’d be PLENTY enough for me, with the burnout.

Set 2: Shoulders 2x
1. Shoulder press x10 20s, seated. Took J’s suggestion to increase the challenge this way, since I don’t have a good option for heavier dumbbells. I wouldn’t have done all 4 rnds this way tho, if I hadn’t cut sets 2-4 in half.
2. Push ups x10

10 decline pike push up burpees

Set 3: Squats 2x (orng Xband)
1. Backload side step squat x10 2=1 BL sandbag, 10 one side & then 10 the other
2. 3 squat pulse 1 squat jump x10 26lb kettlebell, held goblet style @ chest

10 box jump burpees

Set 4: Shoulders 2x + 2lb wrist weights. Sure made move 2 more challenging.
1. Clean and press x10 20s
2. Lateral raise to upright row x10 10s

10 one leg burpee with Arnold press 15s 5 one leg & then switch

Got here @ about 55min. Yep was enough. Took a break & moved equipment around & then found my place in the vid.


Slider core burnout 90 second burst – 60 second work/ 30 second plank  2x @59:30, in the vid, so ya I’m slower by about 50%, lol. And I hadda pause half way thru this set!
1. Slider Mountain climber 60 second//Elbow plank 30 second
2. Slider push up cross body knee tuck 60 second//
Elbow plank 30 second
3. Slider knee to same elbow windshield wiper 60 second //Elbow plank 30 second

1:08

A small bit of yoga to close.

 

 

 

 

 

 

 

 

 

 

 

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Astanga Yoga

Today’s practice was chop-chop. I hadn’t done any cardio warm-ups before yoga lately. Maybe that was part of it. Also I did only one timed pose before the back bending, and I didn’t do the Kapo B thing. I felt stiff and it was a bit cool in the room. I could’ve used the space heater.

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Warm-up: 10/306x=4min jump rope

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd – 5th. Held that last standing backbend longer than again, 5 breaths. 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 hips to wall, keeping them fwd
Laghu Vajrasana
Rack single interval of 10/60
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing I got to savasana @ an hour and 18, which includes the jump rope warm-up & transition time. (5min savasana)

Change is Hard Workout

So I had another two rest days in a row! I’m back on this medication that makes my joints extra sensitive and I did something above the left knee Sunday, though I had a great time working out anyway. That happened about midway through…

I generally take two rest days a week anyway, so we’ll see how this week goes. I’m planning to do a yoga practice tomorrow. Might need another over the weekend.

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Change is Hard Workout

Warm-up is at 58. When I’m a little tweaky, I don’t skip these gentle warm-ups!

Part 1: 30/10/1:00/5 (3x’s) 30 Seconds Jump Rope / 1:00 @ 7:00

  1. Fwd Cross Over Lunge 15s
  2. Left Knee Crunch In/Right Leg Lift First rnd I did full sit-ups both sides & it was too hard!
  3. Right Knee Crunch In/Left Leg Lift
  4. Squat BL sandbag

30 Second Work – 3x’s  @28:40
V-Up 3lbs bet feet.
Mountain Climbers

Long pause here b/c I had to go help w/ the 20+ year old fridge.

Part 2: 10/30 2x’s @ 32:45
1. Swings Overhead Slam 45lb kettlebell
2. Squat/Right Foot on & off block 26lb kettlebell / 35lb 2nd rnd
3. Frog Hop to 2x’s Plank Jack
4. Squat/Left Foot on & off block 26lb kettlebell
5. Mat Jumps
6. RL Side lunge 26lb kettlebell / 35lb 2nd rnd
7. RL elevated. LL, knee to elbow & glute lift
8. LL Side lunge 26lb kettlebell / 35lb 2nd rnd
9. LL elevated. RL, knee to elbow & glute lift
10. Box Squat BL sandbag

15 Reps Each – 2x’s @46:34
1. Knee Drive Plank (like a slow mt climber) 2=1
2. Glute Bridge Hip Raise sandbag

Part 3: 30/10/1:00/5 (3x’s) @ 52:55
30 Seconds – Jump Rope
1:00
Reverse Lunge Twist Elbow to Front Knee 26lb kettlebell
Left Leg Kneel – Right Foot Planted – Snatch up and twist Right 1st rnd – 26lb kettlebell. Did NOT flip it over as I was using more than twice as much weight as M. I would like a 15lb bell… Might have tried the flip if I had one / 2nd rnd – SL DL w/ 35lb kettlebell / 3rd rnd – bulgarians w 15s
Right Leg Kneel – Left foot Planted – Snatch up and twist Left
(Tube or Dumbbells) Front Flye to Bicep Curl Yellow BeachBody band. O.ne foot on band b/c the flyes.

Bonus: Floor Work 5/35 (2x’s) +2lb ankle weights. Changed a few of these just b/c I don’t have a ball
1. Glute Bridge Lift
2. Left Leg Up – Right foot Glute Lift – Knee Tuck Left Leg
3. Ball Behind Left Knee Reverse Crunch
4. Right Leg Up – Left Foot Glute Lift – Knee Tuck Right Leg
5. Right Knee Reverse Crunch
6. Feet together, legs in frog position – crunch
7. Rev Curl
8. Clam Shell Left Leg Lift Up
9. Side Bicycle – Left Leg in Right Elbow to knee/Right knee In & Elbow twist back
10. Clam Shell Right Leg Lift Up
11. Side Bicycle – Right Leg in Left Elbow to Knee/Left Knee in & elbow twist back
12. Flutter kicks
13. Slider pike abs

Some yoga asana on my own.

Saturday Morning Sweat Sesh Workout

“I work out so I don’t kill people.”

Michele and I have something in common!!!

That kicked my ass. You’d think I’d have had more staying power after three days of inactivity! I might’ve gotten in a WO yesterday, but I was anxious to be back and then I had the added “thing” of knowing I’d have to (terror!) drive across a bridge a couple times again, in order to pick up my laptop which I’d forgotten in my friend’s car.

I am loving M’s workout style more than ever these days though. The jump rope thing was great, and yes, even just the first set is a good workout.

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Saturday Morning Sweat Sesh Workout

pre warm-up @1:52

Circuit 1: 10/20/10/30 4x’s (16 Rounds) @8:02
1. Jump Rope/Squat with Alternating Side Lunge 26lb kettlebell. Drop toward floor on side lunge & pop up to goblet hold on middle squat.
2. Jump Rope/Wide Legs (Elevate Heels) Pulse Down 45lb kettlebell. Did mostly on the ground w/ heels raised, this & 4th move.
3. Jump Rope/Reverse Lunge with Overhead Tricep Extension 20s
4. Jump Rope/ Wide legs pulse up 45lb kettlebell. 

Circuit 2: 10/30 2x’s (16 Rounds) BOSU Ball is Optional. @27:37 Bosus are really fun but I’ll never get one. They’re expensive and take up a lot of room. The Ladd’s crappy, little gym actually had one & I used it a couple times. I’d workout downstairs every once in awhile.

  • Paused before 2nd round. Added 2lb ankle weights.
    1. Right Arm – Left Leg Raise then Right Knee Crunch In to Left Elbow 2nd rnd – added 5lbs in working arm hand
    2. Mountain Climbers 2nd rnd did slower,  (ankle weights)
    3. Left Arm – Right Leg Raise then Left Knee Crunch In to Right Elbow
    4. Oblique Mountain Climbers 2nd rnd slower, (ankle weights)
    5. (Feet on bench) Plank Knee Drive
    6. (Feet on bench) Plank Toe Taps – Hop side to side
    7. Bench Burpee
    8. Legs Lift – Hold dumbbell above Chest 10 in hands / 3lbs bet feet

Circuit 3: 10/30/10/1:00/5/45 4x’s (16 Rounds) @38:50 The balls of my feet were sore by this circuit, even the first time through. I’ll have to check the purchase date on my sneakers. You can wear them a lot longer doing indoor HIIT, as opposed to something like running outside. But they’re not immortal. And I think I need to switch back to ugly Asics. They are gaudy but sturdier than what I’ve got now.

  • I paused every every round in this circuit!!!
    1. Jump Rope/Side to Side Lunge 26lb kettlebell /Bicep Curl 1st & 2nd rnd10s. I might’ve done 15s but I could feel it in left tricep, the wonky bit. 3rd & 4th rnd switched to yellow band w/ handles & liked that the best
    2. Jump Rope/Reverse Lunge to bench. BW all 4 rnds. If I weren’t so tired by this point I’d have held 10s. /Squat with Overhead Twist 15s 1st rnd. Then 10s. 3rd rnd I tried ppl band. Today 10s was best.
    3. Jump Rope/Wide Squat step together 45lb kettlebell 1st rnd. 2nd rnd tried BW w/ feet on sliders /Hammer Bicep Curl to Up-right Row 1st two rnds10s. Rnds 3 & 4 – yellow band w/ handles. Also reg bicep curl w/ bands was ok w/ band for some reason
    4. Jump Rope/Front Cross Over Lunge. BW all 4 rnds. If I weren’t so tired by this point I’d have held 10s. /Tricep Overhead Extension 10s

I actually did the full video stretch along w/ M for the first time. Was nice.

 

 

The Circuit I missed yesterday & some yoga

Though maybe I’ll also try doing the whole WO but just 2 rounds of each circuit, and visit the routine a 3rd time. I really like the moves! I’ve really gotten into Michele’s particular style, long and steady with moderate weights – even if I do take small bites sometimes. Exercise is like food. Eat until you’re not hungry anymore and then stop.

I was going to do just a tiny bit of the beginning of astanga but took me so long. Low burns too, now that the monitor is working again, at least for the moment. But ya, sometimes you just really need a rest day. I remember this from as early as my Crunch days, when sometimes I’d see how long I could go without taking a single day off… I’ll be happy to sit in a car for a couple hours tomorrow.

Was helped by this ACDC playlist I decided to check out on Prime. Hadn’t heard a bunch of those songs (and I didn’t even get through the whole thing.

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Freestyle Leg Blast Workout Video

Circuit 3 Only: 4 Rounds @54:00. This was my warm-up & my intention was a moderate WO so I really took my time. First rnd was just over 11min & I paused for a break! LOL. √, √, √,   Time = 52:36. FOR ONE CIRCUIT!!! I gotta be honest. Doing 4 rounds of just this one circuit was difficult for me today.
1. Alternate Side Lunge w/Squat in Center 12x/Side (2=1) 1st rnd – 26lb kettlebell. This was hard from the get-go! 2nd rnd I accidentally did one of the center squats as a DL. Decided to do all DL in center squat for 3rd & 4th rnds. The DLs w/ just 26lbs were challenging!
2. Fwd Lunge w/ OH pull-down to Step Behind (Plies Squat), Bow & Arrow Arms 12x 1st rnd – Blue Egnergy band, held in hands works best, palms facing out for the OH pull-down. 2nd rnd added 8lb vest. Took it off for last move tho! Wasn’t about to have that bouncing around on my back in Mt. Climbers. 3rd rnd – Tried out vest w/ just 5s, and even that was challenging w/ 24 of them. LOL. What is happening to me?? 4th rnd – Decided to try 2lb wrist weights & yellow Egnergy band, the lightest.

This is one of those moves you’ve gotta try out a couple of bands before you do it, to get it right. I bought this set of bands before getting the ones Julia had recommended. They were cheaper! However even the heaviest band (black XX-HEAVY) is too light for most leg work, at least the kinds of moves Julia favors. However they ARE good for some upper body work, in the kinds of moves Michele comes up with. It’s nice for me to play with some of my stuff I don’t really use a lot as well, particularly as I don’t get to acquire new equipment very often! I did get two new kettlebells this year though. It’s nice to have a little range of them.

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3. Other side
4. R. Foot (Elevate on Bench) 5x Plies Pulse to 10x Mt Climbers to L. Foot (Elevate on Bench) 5x Plies Pulse to 10x Oblique Mt Climbers 10x Hands on bench for Mt climbers. I’m pretty sure I got the 1=1 count on the climbers right, b/c even that way the 3rd rnd took about 4min, 38 seconds for this one move! 2nd rnd on I had a piece of paper on the bench so I could mark when I’d done 5 reps. For some reason I tend to get lost bet 7 & 9, lol. Knowing I had the halfway point right for sure somehow helped.

Yoga

  • Single, 10/60 intervals: Virasana, supta v,
  • 10 breaths uttana & my quad stretch. 10/60 Urdvha D by wall, w/ block, another 2 intervals in paschimo & sarvangasana, 10 breaths in the next 2 finishing & a min savasana.

Astanga – Can’t believe I got another one done

Really hard to motivate, sans monitor, but… I was thinking of it as a way of killing time. My shoulders were a little sore from yesterday’s WO, particular in the front. And I skipped the major set entirely! LOL. Whatever.

Practice was 90min total.

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd – 5th. Held that last standing backbend longer than again, 5 breaths. 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 hips to wall, keeping them fwd
Laghu Vajrasana
EPRK Really fast & tight – no timed poses today.
Kapo B
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing With savasana

 

 

Complete Legs – Jamie Bryan & some yoga

OK… feeling a bit (a lot) unmotivated, sans monitor. Jamie posted this on the FB group… I’d looked at it. I went to just eat a bowl of cereal, even though I wasn’t hungry yet, but the almond milk was moldy.

So I’m like, “I guess I should exercise a little then.” I took the mirror from the end of the hallway. I thought perhaps watching my form might help. I think it did a tiny bit, if only for the novelty.

J’s breakdown is on the left, my weights, comments, modifications on the right.

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I surprised myself by finishing in under the estimated time she’d posted, an hour. Took me 35min… That can’t be right!!! See? I don’t know what’s going on w/out the monitor, LOL. Normally I keep an eye on my HR during breaks, for example.

Did some yoga poses after. Exercised about 51min total. Better than nothing. The routine was certainly work! Like I thought the last set would be nothing and it was killer.

HIIT, abs and arms & a bit of yoga

Wow! I knew this’d be a moderate WO, but it was way more-so than yesterday’s Astanga. I was really sore, in the back, when I first got up today, but in a good way. I worked through some stuff that needed to be “got at”.

Good thing I added in 8 intervals of jump rope today tho! LOL. It was fine. The bar is really low these days. I just like to move my body.

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Based on

BodyRock – Full Body At Home Workout

Except she does 37 moves 10/50. I left off the last, overly complicated move for an even set I could split into two. I then added 4 intervals of jump rope to both sets (8 total), and timed my WO to be:

  • 15/50×44, with a 3min break in the middle, for a 50:40, pretty easy set.
  1. Jacks, arms in right angles
  2. Elevated side plank. Top arm straight up & alongside body, 10. Couldn’t stack feet here, tho I usually do in side plank. This weight, 10, is my max for this move tho, and elevated makes it harder.
  3. Other side
  4. Both feet elevated, superman. Lift leg & opp arm, then crunch knee in to elbow, alt.
  5. Jump rope
  6. Knee out to same side arm & then straight under in middle, alt.
  7. Plie squat. Bicep curl while down, rotate out & back in, then stand. 15s
  8. Plank. Row & tricep kickback. All one side 15
  9. Other side
  10. Jump rope
  11. C-sit fly. When arms come down legs come up together & weights come twd ea other under legs 10s
  12. C-sit, holding weight OH. (Do on floor but keep both heels off floor.) Bring 1 leg in & lower weight beyond knee. Repeat 10
  13. Other side
  14. C-sit alt leg raise passing weight underneath 10
  15. Jump rope
  16. Chest press w/ leg lifts 20s
  17. On back, arm toward opp leg, 10 (keep other heel off floor?
  18. Other side
  19. Jump rope
  20. C-sit, press up & then elbows in, 15s
  21. Side plank. Row. Then lateral raise & pull back. Press back out & lower 10s. Feet stacked here.
  22. Other side3min break
  1. Stationary lunge. Bicep curl, press up, OH tricep. Stay in lunge, 10s & 2lb wrist weights
  2. Other side
  3. Crunch, legs go out, hovering above floor & crunch, 5lbs bet feet
  4. Weight pass, 5lbs Take off wrist weights.
  5. Jump rope
  6. Crunch, weight moving over knees, 10
  7. Side plank, reach unders & up, 10
  8. Same side. Lift fwd, lateral, palm to ceiling & lift straight back
  9. Other side – Side plank, reach unders & up, 10
  10. Jump rope
  11. Other side – Lift fwd, lateral, palm to ceiling & lift straight back
  12. Straight abs, to 75%
  13. V-abs, 5lbs bet feet
  14. Other side
  15. Jump rope
  16. Tricep dips
  17. T-arms. Lift up to shoulder level. Rotate hands up to goal post arms & elbows in. Back out & rotate hands down to be level w/ shoulders. Lower arms. 10s
  18. Stationary lunge, traffic director arms, 10
  19. Other leg fwd, arms bent into 1/2 bicep & rotated out. Extend alt arm fwd – serving tray 10s
  20. Jump rope
  21. Standing, arms bent in 1/2 bicep, rotate both out & back in, 10s
  22. Alt rev lunge / Upright rows 10s

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Astanga! My body told me that’s what it wanted, during my morning meditation earlier

Same practice as last time but a much higher rev, even though I didn’t do any jump rope warm-up again. Lately I don’t want any bouncing before yoga.

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Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd – 5th. Held that last standing backbend longer than again, 5 breaths. 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 hips to wall, keeping them fwd
Laghu Vajrasana
Hanuman single intervals of 10/60, foot against wall, 20sec upright, 40 back bending. Final 15sec looking head back
Rack single interval of 10/60
Kapo B
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 2min savasana

#TitanUpin30 Week 4 Workout + HIIT & Yoga

I finally got around to this one! (I ought to have known better than to decide I had a chance of wining an Instagram contest. That’s for people with followers, lol.)

Anyway – Yay the battery change seemed to work! Monitor didn’t drop out!!!! It might seem silly, but working out in the buddy-less, gym-less, studio-less, new clothes-less vacuum as I do, tracking my output is one thing that gives me some motivation.

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TitanUpin30 Week 4 Workout + HIIT with Julia

TitanUpin30 circuit 3x J’s time is just a bit over 10min. I looked at this set & thought, “Oh that’s a half hour right there”, lol. Time = 19:21, so better than I’d thought, especially w/ my lowbrow, clunky equipment changes.
1. 12 DB Snatches (6 each arm) 26lb kettlebell – I got a few of these straight up into snatches, @ end of first round. Got 3 again in 2nd round and 2 in 3rd round.
2. 12 Front Squats with shoulder press 20s. Palms facing fwd. I was totally gonna be lazy & do 15s but then I’m like, “Na… You’re just doing this & that’s it.”
3. 10, 8, 6 DB Push Ups with Tricep Extension 10s + 2lb wrist weights. 2 tri push-ups w/ a kickback ea side at bottom. Both arms kickback @ top. ie: this’ll take foEVAH, lol. 

HIIT: 50:15 2x @ 10:50
1. Clean and press to surrender 20s I lowered weights to shoulders for the surrenders
2. Staggered pushup, bent row and snatch 20s
3. Rollback burpee star jump
4. Box squat + forward lunge 35lb & 26lb kettlebells, changing hands for 2nd round. Challenging w/ heavier AND unbalanced weights.
5. Burpee to split lunge snatch 15s Need to be cautious on the right knee w/ this move.

20:10 4x each move+No REST moves
1. DB Snatches (6 each arm) 20 + plank shoulder taps
2. Front Squats with shoulder press 20s + body weight squat pulses
3. 2 tricep pushup + 2 Tricep kickbacks (standing) +jabs and crosses 10s
4. Broad jump box jump bunny back + alt t-stand

Time = 44:39

Yoga Asana

For the remaining time.