Surprise Astanga!

Very rare for me to get to Wednesday without taking a rest day, but I felt so dreary today and then I’ve got that bit of a glitchy situation going on in my right side. So I got a late afternoon / early evening one in.


Suryas & Standing Fundamentals w/ standing arches in Surya As, no hanuman, two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind – is helping crack open the Pashasana again
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Hanuman 1min, foot against wall, 20sec upright, 40 back bending
Kapo B
Urdhva D come to standing
Dropbacks 3x
Ticks 3x

Very stiff Astanga

I knew it would be, because I’m totally PMSing. That means more than the length of time since the last practice, generally, and it’d been a week. It’s occurred to me that with my inclination more toward moderate HIIT – when feeling so-so about exercise – that to get two practices in a week, I’d probably have to do 6x a week WOs once in awhile. I resist though. Friday’s field trip of just sitting around various locations downtown was needed. I like an incredibly isolated existence. Thank Gods for the internet.

Anyway… I keep thinking I should 1) repeat the Kapo B and try harder at it and 2) bring in Viparita Dandasana. It’s mostly just an idea, lol. Even this little clunky practice is good though. Keeps the energy channels flowing more freely.

On another note: I just discovered I can past Numbers charts directly into WordPress posts!


Poses Comments
Suryas & Standing Fundamentals w/ standing arches in Surya As, hanuman var. & samakonasana, two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind – is helping crack open the Pashasana again
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Kapo B wanted to do 2x but… the will was weak
Urdhva D come to standing
Dropbacks 3x



Lenula’s Killer Legs and Buns

This is a 2016 WO that someone posted about on the FB group recently, which I’d been meaning to get around to. Holy shit! They’re not kidding with the “killer” in the description. Kicked my ASS, which I needed. And I haven’t done a full yoga practice yet this week, so that’ll have to be the last WO of the week, tomorrow.


Warmup: (10/30×6=4min) jump rope

Lenula’s Killer Legs and Buns

Burn-in: 10 of each: This is the 1st ½ of the burn-out, but I hate long reps sets @ the end.
1. Yoga tricep pushups
2. Jack shoulder tap pushups Jump feet out on the down & tap opp shoulder on the up.
3. Dive bomber pushups
4. Pike slider abs Elv ball pushups slide feet in from plank – pike push-up
5. One arm pushups Tried from knees, alt arms. V awkward! I’d do staggered push-ups if repeating

Part I: 15/60 x3 I pushed pause after all 3rounds! LOL. “Don’t sit down,” Julia says, as I’m sitting down. Sweating like crazy.

+8lb vest rnds 2&3, except for during the pistols. Even alternating, those are challenging enough 4 me that I don’t want to add any extra weight.
2. SL BOX JUMPS & ½ BURPEE  Ya f that single leg bizness. (If there weren’t already pistol squats I might’ve done lateral SL box jumps to pistol – is a bit easier from the side, for me to jump up)

1. DEADLIFT L (10) 15s
2. DEADLIFT R (10)
3. BACK LUNGE + step up + 4 SIDE LEG LIFTS L (10) stand parallel 2 bench. Lunge & step up IMMEDIATELY 2 bench, w/ leg closest to bench – the the leg lifts This was SO HARD! Second round I shortened to 5x per leg b/c I couldn’t see timer. Moved onto 5th move. Was gonna finish but there was like 5 seconds left. Moved on!
4. BACK LUNGE + step up + 4 SIDE LEG LIFTS R (10)
5. PLIE HEEL CLICKS (10) No weight! Was thinking when previewing maybe 10 max

Burn-out: 10 of each:
6. SL pushup to T stand
7. Kickthrough froggy pushups
8. Tricep hold + toe taps
9. Pushup + plank tuck jumps
10. Explosive pushups

Time = 1:08


Timed, non-vinyasa

4 Benders

I was in the mood for some Melissa Bender. She’s not posting new WOs much lately, but she does do weekly plans on her blog. I’d thought I might repeat some of the sets, but in the end I decided to just do a bunch of different stuff.


It’s funny… thinking about Julia one time saying, If it isn’t hard it’s not worth doing right? and I’ve often agreed, however, sometimes the only goal is to get moving a little, to have a definite reason to take a shower. Seriously.


1. Mountain Climbers
2. Side Lunge Kick (right)
3. Side Lunge Kick (left)
4. Mountain Climbers
5. Tricep Extension Squat
6. Tuck Jump / Bench hop-overs – 2nd round
7. Mountain Climbers
8. Temple Tap Abs
9. Plank Walk Out
10. High Knees
11. Side Plank Hip/Leg Lift (right) ppl band (orange would’ve been better for this move – ppl was a bit too heavy)
12. Side Plank Hip/Leg Lift (left)
13. High Knees
14. Rotating Hip Dips (from plank) Knee Drop Plank
15. Hip Lift Hook 3lbs bet feet
16. High Knees

  • +2lb ankle weights & 8lb vest
  • Pretty sure I did this one before, in the past. Would’ve been on an old blog.

-In/Out Squat two 20s
1. Knee Crunch Extension
-In/Out Squat
2. Squat to Forward Reach
-In/Out Squat
3. Bridge March
-In/Out Squat
4. Squat to Side Leg Lift (right)
-In/Out Squat
5. Squat to Side Leg Lift (left)
-Lunge Rotation 20
6. Side Plank Knee Rotation (right) This was hard w/ the vest & ankle weights! 
-Lunge Rotation
7. Side Plank Knee Rotation (left)
-Lunge Rotation
8. High Knee Step
-Lunge Rotation
9. Standing Hydrant (right)
-Lunge Rotation
10. Standing Hydrant (left)
-Romanian Deadlift two 20s
11. Split Leg Lift (right)
-Romanian Deadlift
12. Split Leg Lift (left)
-Romanian Deadlift
13. Side Lunge Dumbbell Reach (alternating) 20
-Romanian Deadlift
14. Back Raise/Extension
-Romanian Deadlift
15. Butt Lift

W/ 2lb ankle weights & I got out two 20s, like Melissa. Loved this one! Could’ve used 5lb weights maybe, but since my right knee is a little sore (still), and I had to be really careful not to feel it in some moves today, I was happy just wearing the 2s.

1. Squat 20
2. Squatting Calf Raise
3. Pretzel (right)
4. Pretzel (left)
5. Forward Fold Leg Raise (right)
6. Forward Fold Leg Raise (left)
7. Split Squat to Warrior (right) 10s
8. Split Squat to Warrior (left)
9. Butt Lift Squat 10s (I did a bicep curl on the bottom – 15s would be better)
10. Hydrant Extension (right)
11. Hydrant Extension (left)
12. Leg Series (right)
13. Leg Series (left)
14. Sit to Stand (right) Even tho I can now do pistols I’m still really weak here. Most I normally hold in hands is 10, but since the knee thing I didn’t pick up any dumbbells, tho of course I had the ankle weights on still.
15. Sit to Stand (left)

And then, since I was only an hour in & didn’t want to think for myself, I did something I never do & followed along w/ a yoga vid, also in this week’s Bender plan. I added four astanga finishing poses after the end of it, before my savasana.




Yoga / Shoulder Focus WO / more Yoga

Excellent WO today, woot!! I guess the solution to my low energy spell awhile back was indeed exactly what I chose to do, keep it regular but with more moderate WO intensity for a bit. I was choosing to not go 100% for awhile, but today I felt up to it.


Strength and Cardio HIIT #2: Shoulder Focus

Warm Up: Timed asana = 7.5min
Since I’d already decided to do the one reps set on my own it made sense to skip the warm-up & just joined in for the first Tabata. I woke up w/ a little tweak in my neck & my hip flexors are always sore lately. Wanted to stretch it out.

Strength Set: Shoulders :
Set 1: decreasing Evens Pyramind combo moves 10-2
1. Wide push-ups and weighted press up jacks 15, weight held goblet style
2. T-stand presses and commandos 10s +2lb wrist weights. Get into t-stand & do 10 presses ea arm / commandos are 1=1 W gonna do 15lbs but left shoulder / neck stiffness…  Commandos were clunky w/ bulky wrist weights on but it was ok.
3. Ski squat swings 35lb kettle bell and ssd military presses 15s, palms facing in
4. plank hops and front raises 10s, I did my front raises palms facing down Yogified the plank hops round 6 on, by having hands just a bit further apart & aiming to jump from bear crawl to toes lined up with fingertips, or at least past the toes. LOVE this new move…

Set 2: tabata pair 1: 20:10 8x 4 minutes @ 18:45
1. push press 20s
2. turkish get ups 10

Set 3: Tabata Pair 2: 20:10 8x 4 minutes
1. Decline pike pushup clean and press 20s moved to floor after 1st interval to try to get more of the move in. (Setting dumbbells down just the right way 4 decline takes extra seconds.)
2. Lateral raises 10s

Body weight Cardio Hiit set: Set 1: 50:10 2x
1. High knees & mtn climbers (increasing)
2. Decline tricep burpee switch lunge squat jump
3. Heel clicks (increasing)
4. Donkey kick up and over 2 curtsy hops
5. Down dog glute raise to spider knee pushup 2nd round I tried a def stop in plank & then doing the spider-knee push-up w/ chest facing straight down (not turned to that spider knee like usual) & knee- touching / getting a little bit of support by that arm. Interesting!

Set 2: Tabata Pair time pyramid: 6 mins
1. lateral box jump 180 Felt my “slept wrong” stiffness in the back just a little here but it forced me to really pay attention to my landing, jumping down as soft as possible to the balls of my feet.
2. 3 Groiners and 2 front kicks

Set 3: Tabata Pair: 4 mins
1. Plank frog hops bunny hops (increasing)
2. SL burpees hitch kick 15s

Skipped the yoga flow cool-down, as per usual.

I wish there were breakdowns on this channel, but there aren’t so I did from video. (I’d been planning on trying a 30min HIIT, but since I’d already gotten a great WO (sweat dripping down back & shoulders as I type this) I decided an ab burnout (again) and a bit of closing stretching.

I think she said her name is Crystal! Was looking 4 that info last time. Anyway I like her abs sets. It occurred to me awhile back that, perimenopausal abdominal softness none-withstanding, when I got ripped abs it was initially through lots of targeted ab work. No WO felt complete without it. Also shitloads of cardio and (I’ll admit it) a boost from small doses of ephedra, when it was legal & you could get it.

Sunday Astanga

I didn’t quite do all the things I’d planned. Tight. Didn’t walk in a 2nd step on the Kapo B & I didn’t do any Vrischikasanas after the ticks. Wanted to finish. It was a complete practice anyways.


sun prax.jpg

PURE Strength Workout #3: Full body , back bending intervals & finishing poses

Here’s my birthday workout!!


I was going to do an Astanga, but then decided to check out this other Jamie, having just tried the first one. Skipped 2 and 3 for now b/c those are upper body focused & I didn’t want that. The vid is 46min, but I knew I could make it last over an hour, lol.

Previewed one round of each set & then did entire WO by breakdown, with music.

PURE Strength Workout #3: Full Body by Jamie B

Banded Tri-Set

ppl band 4 sets √, √, √ √ 20:54min for first set. Took a break.
1. Slow Tricep Burpee x10 (slow lower into deep squat and place hands on floor, jump feet back and perform tricep push-up, jump feet up to hands again and raise torso to be in low squat, jump up)
2. Glute Bridge + Chest Press x20 (hips pressing up @ the same time as weights) 15s 1st rnd 1/2 set on bench – kept sliding. Moved to floor to work lower body more & then upper body had less work (not lowering below bench). 2nd rnd 20s, 3rd rnd back to 15s
3. Double Bench Squat + Press Up x10 (sit on bench, DB held horizontally at chest, perform squat x2, press DB straight up x2 = 1 rep) 20, held horizontally @ chest goblet style. 1st rnd – stood & pressed up by accident. Was harder, and slower(!) doing the 3 rounds as written.

SA Giant Complex

4 sets @18:02 √, √, √, √
*All moves performed with only 1 arm/set- switch arms each set
*Perform each move 2 different ways: I did from plank on floor first x8 and then standing with regular movement x8 That’s 64 reps per move, for each arm – 10lbs. Did as a complex ea round, not putting down weight. Could’ve gone slightly higher for biceps but would’ve wasted too much time getting wrist weights on & off.
1. Lateral Raise
2. Bicep Curl
3. Front Raise Hardest one to do from a plank on the floor. Tried turning palms in for 2nd rounds ea arm and that made it worse than palms down!


4 sets √, √, √, √
1. Sumo Squat + Pulse x8 (DBs held low between legs, lower into squat, pulse x2 = 1 rep) 20s
2. Romanian DL + Upright Row x10 (lower down into DL, rise up and perform upright row = 1 rep) 10s I sometimes used 15s for upright rows, but didn’t want to for 40 reps, so I did alternating SL deadlifts. I did a lot of lower body yesterday so that was ok.
3. Lateral Lunge + Twist x8/leg (hold DB horizontally by ends at chest throughout, step into lateral lunge, rise and raise same leg bringing knee to opposite elbow = 1 rep) 10s, held goblet style

No Rest Tri-Set

3 sets 15s Managed to do all 3 rounds w/out putting down the weights once! 15lbs would be all my grip strength endurance could manage tho.
1. Arnold Press x10
2. Alt Reverse Lunge x10 5 per leg
3. Bent Over Row x10

Time = 55:37


15/30 back bending intervals ) 21:45min

  1. Virasana
  2. Supta v
  3. Malasana
  4. Hanuman upright 1 RL
  5. Hanuman backbend RL
  6. Hanuman upright 1 LL
  7. Hanuman backbend LL
  8. Standing arch A
  9. Forward bend
  10. Stanging arch B
  11. Forward bend
  12. Standing arch C
  13. Uttana
  14. Standing arch C
  15. Seated moving twist
  16. Standing arch D
  17. Uttana
  18. Standing arch D Normally I’d hold 3lb weights for this last one, but I got a bit of the Miami reaction, coming up from supta v in a hurry. Got the back crack / release in move 13, the uttana, but I didn’t wanna push it.
  19. Seated moving twist
  20. Ustrasana 1
  21. Cat / Cow, sitting on heels
  22. Ustrasana 2
  23. Cat / Cow, sitting on heels
  24. Urdhva D 1 All 3 of these w/ hands on blocks
  25. Rest
  26. Urdhva D2
  27. rest
  28. Urdhva D3
  29. rest

Finishing poses paschimo to matsyasana – lying leg twist

easy HIIT, a booty burnout & stretch

And the anxiety continues! I’d desperately like to get on the first afternoon 51 at 2:34, but I promised I’d be here with Charlie to talk to one of the (nervous) participants in the Grand Canyon trip beforehand. I still wish we were going to some walkable city for a week, Prague or Barcelona for example, for art, architectural and culinary meanderings.

So…. my birthday present to myself will arrive maybe today. Sephora. I love a good Sephora box, and I’m a sucker for those extra, birthday samples. I’d also gotten myself beads for a mala necklace, but the cord I ordered is too small to thread on two out of three stones, and the little threader things I ordered for my blind ass don’t help. I will try to get to a bead shop before Friday, but then I suppose it doesn’t matter. I dunno. It’s just another day. Given my lack of other accolades I’d like to honor it but I’ll try not to stress if that mostly entails sitting in the backyard in my magick circle.


(extra) Warmup: (10/30×6=4min) jump rope Since I rested yesterday & wasn’t planning on doing any other cardio today, I figured 4-minutes would be ok.

20min strength HIIT


  • (10/50)x2= still a very moderate WO, but this is ok because that’s my MO for the moment. 
  • 1st round +2lb wrist weights. 2nd round, moved the 2lbs to ankles
  1. Front Raise + Side Raise 10s / 2nd round w/ front lunges
  2. Regular Curls + 3 Wide Grip 10s / 13s
  3. Back Lunge, Curl & Press (alt) 15s
  4. Single Leg Deadlift (L) 15s / 20s
  5. Single Leg Bridge Dips (L) 2nd round did these in table top, w/ the moving leg straight & lowering to just above floor before aiming foot twd ceiling
  6. Single Leg Deadlift (R) 15s / 20s
  7. Single Leg Bridge Dips (R)
  8. Alt Hammer Curls 15s 
  9. Push-Up + Side Plank Star
  10. Sumo Squat to Sumo Deadlift 20s
  11. 3 Static Lunge Pulses + Row (L) 20s
  12. 3 Static Lunge Pulses + Row (R)
  13. Alt Arnold Presses 15s
  14. Curtsy Lunges 20s I did mine single-single-dbl
  15. Lying Triceps Press Ups (L) 2nd round tricep dips
  16. Lying Triceps Press Ups (R) 2nd round OH triceps, 10s
  17. Zottman Curls 10s / Accidentally skipped this the 2nd round so did a tricep push-up alt w/ frog hops for last interval.
  18. Close Grip Chest Presses 15s
  19. Leg Climb (L) 2nd rnd rev curls on bench
  20. Leg Climb (R) 2nd rnd star & tuck abs on floor

Skipped the cool down & moved on to part 2.

Low Impact Booty Burnout

  • 2nd time doing this burnout. First time was last year, Nov 30thLove this routine. Next time I might do it w/ breakdown only & add 1 or 2 inner thigh specific lifts
  • (10/50) 5lb ankle weights

1. Clams/clam pulses RL
2. Clam kicks RL
3. Clams/clam pulses LL
4. Clam kicks LL
5. Side leg circles clockwise RL
6. Side leg circles counter clockwise RL
7. Side leg circles clockwise LL
8. Side leg circles counter clockwise LL
9. Side leg pluses RL
10. Side leg rainbows RL
11. Side leg plulses LL
12. Side leg rainbows LL
13. Glute Diamond leg raises
14. Glute Scissor legs
15. SL bridge glute raise + lift and lower leg RL
16. SL bridge glute raise + lift and lower leg LL
17. Tabletop cross over knees RL
18. Tabletop cross over knees LL
19. Fire hydrants RL
20. Fire hydrants LL


About 10min

90min Astanga & 22min seated meditation

Last one was six days ago so I was behind schedule. Another low burn! This time 19 points less than yesterday, lol. I guess I’m just low energy right now. I did a jump rope warm-up too.

Took a break from hermetics & meditative practices after Thursday’s all-day Jupiter love affair. I thought I’d do the meditation today. It is much different immediately following yoga practice.



Warmup: (10/30×6=4min) jump rope

  • Suryas and fundamentals – w/ standing arches, 2 backbends
  • Primary +
  • Tiny bit of customised 2nd. The yellow bit is the part that varies, depending how my body feels. I think next time I practice I’ll skip the middle two and do an EPRK instead.

    Monday, March 5, 2018.jpg

  • Finishing, to sirsasana. Normally the last 3, meditative / closing postures plus the 5min corpse pose are included in my yoga tally. But today I stopped the timer, and changed my sweaty top for a dry t-shirt so I could do a
  • 22min sit
  • 2min savasana

HIIT & Yoga

Had to talk myself into it again, but even unwilling is ok.


Resistance, Bodyweight & Strength

  • I previewed the whole thing, changing moves as desired (those are bolded). Also changed timing to 15/50 and split it up into two sets w/ a 2min rest in the middle = 1:00:30.
  1. Banded squats orange band, around thighs, not calves as per vid & 2lb ankle weights
  2. Step out & butt kick
  3. Same moving leg, staying low, pulse down squat & side squat pulse
  4. Step out & butt kick (other side)
  5. Same moving leg, staying low, pulse down squat & side squat pulse (other side)
  6. Curtsy tap back & out
  7. Elevated side plank, bottom leg inner thigh lift changed this move b/c video was a hip flexor killer and mine didn’t need the attention today
  8. Curtsy tap back & out (other side)
  9. Elevated side plank, bottom leg inner thigh lift (other side)
  10. Low jack
  11. Lateral walk 4x ea way (better in my small room than what Lisa did here)
  12. Side shuffle – 2 low jacks touching floor
  13. Side shuffle – 1/2 burpee, plank jack, jump fwd & jump up

  14. Butt kicks take off band & ankle weights

  15. Tuck jump burpees
  16. Mtn climbers x10 / wide tuck jump
  17. Plank. Commando down & up – tricep push-up
  18. Fast shuffle football style, pop & drop (push-up), jump up
  19. Switch lunge simplified t
  20. Plie pulse
  21. Bear crawl hold, donkey kick
  22. Rev curl (on bench) / v-up 3lb weight bet feet
  23. SA snatch, weight OH & step up, same leg leading 20
  24. Other side
  25. Alt leg step-up / knee-up BL sandbag (changed this move)
  26. Bum to bench pulse squats BL sandbag (changed this move)
  27. Wide plie, squat up, put down & stay down while you swing arms forward for a pause @ the bottom 35lb kettlebell

2min break

  1. SL Bulgarian & hammer curl up & OH press 15s (changed the order up w/ these SL elevated foot moves, to separate the rounds of OH press)
  2. Same leg, SL DL 15s
  3. Other side Bulgarian & OH press 15s
  4. Same leg, SL DL 15s
  5. Swings 2, Let go on floor in front of wide feet, squat up 2x 35lb kettlebell
  6. Straight swings 35lb kettlebell
  7. Slams 20 starting w/ weight OH
  8. Alt halo slams 20
  9. Fast squat 15s
  10. Wide plie. Pick up kettlebell from floor & jump shift hands to bottom of handle for OH press 35lb kettlebell
  11. Handstand shoulder taps changed this move
  12. SA squat & press up 20
  13. Other side
  14. Arms in 1/2 bicep curl. Rotate out to 1 side. Back to center & OH for tricep move. Come back down & go to other side 10s
  15. Pull-overs, on bench, hips held in bridge 10s
  16. Bicep curls 15s
  17. Squat & front raise @ the top 10s
  18. Alt fwd lunge w/ traffic director arms 10s changed this move
  19. Tricep dips w/ pause @ the bottom
  20. Rev plank w/ alt leg lift changed this move
  21. Wide leg tricep dips, bum to floor & pause & then back up
  22. On bench. Legs extend out, back in & crunch 3lb weight bet feet
  23. Just legs extending out & back in – arms OH & shoulders raised if possible 3lb weight bet feet
  24. V-ups w/ 10 w/ both hands
  25. Russian twist 15
  26. Straight abs
  27. Banana hold, legs up & shoulders up


Timed, non-vinyasa