I sure wouldn’t have planned an hour WO unless I’d gotten the little, jet engine loud AC in place last night!
Since Zgym doesn’t post the weekly schedules until midnight on Sunday & I’d done all of last week’s that I cared to, I looked around for something else to preview last night.
This didn’t get my HR that high though – as it was mainly abs. Wasn’t my favorite but it’s a new thing doing a longer WO after the office
I put away my equipment, leaving the timer on as I always do, because putting away exercise stuff isn’t time budgeted to anything but exercise. I included dragging the futon back in the room tho! lol. It’s not gonna cool down early enough to sleep in my bedroom.
Didn’t help me get that much rest though. It’s super loud. When I woke in the middle of the night, as I tend to do, I tried turning it off but then the silence was deafening. So I put it on fan only.
Tomorrow back to Zuzka. The next Summer Shred (posted to be today’s WO) looked like a good one, with a first glance at the breakdown. I’ll preview tonight, lol. Exercises. Plans next routine. Better than dwelling on things that bother me, anyway.
The opposite of tabata! Was looking around for new stuff. Found some reg length WO’s on Lisa Marie’s FB.
I did15/50, 5sec added break / transition / scrolling time & added a break in the middle. Lisa did 10/2 but I need time to scroll & read the moves as I prefer to do her WOs from breakdown, generally.
I changed a lot of the inverted ab moves, holding onto kettlebell. Better for abs to be on the floor IMO
KB Swing 35lbs
Rev curls Holding on to kb, on floor behind head
Walking out, push-up. Walk back. Grab bell & squat jump.
Upright row & lateral walk (ppl band) Lisa does front & back walk w/ no band.
Hand to opp foot 5s
1/2 burpee / DL sandbag
Roll back to jump squat, touching toes to floor behind head
Pendulum (instead of 1/2 swing as per vid) 26lb kettlebell Hit failure here… Was feeling the lower back in previous move just a bit. I’m just not used to doing 2min of swings so dropping weight didn’t help much. I think I bend too much in this move too. I don’t film anymore b/c upstairs & can’t back up enough to get me in the shot. I’d have changed next KB swings to jumprope, but I’d have to clear everything off to the side… Small room more cramped! lol.
Rev curl, twisting to alt sides 5lbs bet feet
Hang clean / squat & press 20s
Pendulum On back, st legs up in air, maybe holding onto bell OH. Bring legs all the way to alt sides. Rev curl pop in the middle.
Squat & pass under 26lb bell
Plank. Same side elbow, opp side, back to same side & lift straight leg back to glute squeeze. Alt.
Sumo squat down & come up to balls of feet BL sandbag
Knees to elbows & then touch toes On back, legs straight up in air.
Swing & then drop it (gently) a bit in front of body. 35lbs
Crunch in – reach for toes – & extend OH – keeping feet off floor
Standing abs 35lbs. Holding weight in one hand, other hand behind head. Dip to side & return. Switch 1/2 way thru.
V-abs. Switch 1/2 way thru.
Alt SA deadlift. 35lbs
Elbows on bench. Drop hips toward floor & then lift & squeeze. Switch 1/2 way thru to pelvic curls.
Air squats w/ ppl band. Can change to wider stance 1/2 way thru.
Elbow plank, side to side hip dips toward floor. Can change to buzzsaw 1/2way thru.
Crunch 1min & then hold 1min (feet off floor & legs straight, hands under hips)
OK, ya I just started my 3rd month of Zgym, but I put an alert in my iCal to cancel at the end of it. There is just no need! If just one of these five, Tabata pairs WOs can make five Zgym Tabata routines, for instance, I need to put aside my ego issues and start sampling.
I should try joining Julia on Patreon too, only, back to the ego issues – I just don’t have time to do her WO’s 3 or more times a week. I fall short in way too many areas as it is right now. I don’t want to give myself any added psychological pressure.
I probably shouldn’t have done any Julia today though, after a hard routine yesterday in so long it was unfamiliar. I had the clunkiest yoga in recent memory. Dropped myself on ass standing from wheel the first time. Hadn’t done that in years. I’d just ceased to pay attention. Turned on some lights & started again and that helped. I was going to skip the ticks but didn’t them anyway which was good.
Whatever it was good that I did it but doing the few more of the easy 2nd poses I normally do would’ve been better than a longer warmup w/ too much upper body.
Well! Another bad sleeping night, but I made it in early, ate lunch at my desk and left at 3. Got in a load of laundry! Woot. That’s an achievement. I wanna have a laundry in my (modern, spacious, clean) bathroom again someday.
If TIKR says I burned 317 I basically burned as much as I would chewing!? LOL. Meh. I did something anyway.
Warm-up: Jump rope 10/30×6=4min. Not that I need to get “warmer” of course, but this particular Zuzka set is a tiny amount of work.
Upper Body & Abs Inferno
x3 rounds added an extra round – w/ the jump rope got me close to 20 working minutes. Ha ha. Too little but oh well.
Elevated Criss Cross Push ups x10 Feet on bench. Bring one leg under body, extended underneath & across the body, toes resting lightly on floor. Alt sides.
Handstand scissors x10 Handstand about 1.5′ from wall, touching w/ one leg. Switch in controlled fashion. Totally NBD & too easy. On my extra, 3rd round I changed it to handstand shoulder taps.
Wide grip pull up / normal grip hanging leg raise / normal grip pull up x3 sets She switches grip from wide to reg grip while hanging. My bar is really close to the ground… Tried putting hands on outer edges of bar first. Nope! Too hard. Was able to change grip mid air bet first 2 parts but I had to put feet down to reset for reg pull-up.
Pigeon slide / frog slide x10 alt. legs Pick up one foot & bend knee, SL pike abs. Then frog slide feet to outside hands. Alt the SL first move.
I did the stretching part, too, which I normally don’t bother with. The hip flexor stretch was good for me! With the wheel push-ups, I came sloppily to standing on the 2nd one, lol. Would’ve been better for me to walk in before each push-up. But whatevs. The wide legged pose (upavistha konasana) is so easy for me. Even w/ tight thighs I can put my belly right on the floor. I got in that, a parighasana var & upavistha konasana A in the same time, at relaxed pace.
Was a super still, muggy 82 in the room when I started. 86 when I finished. Feels hotter than outside temperatures too, where there’s air movement.
17:30 8 Minute Tabata #3
Changed to tabata pairs for a longer set. Also changed the order so I could do 2 things in the (cooler) hall, and not have to run back & forth from office to pull-up bar, for the one exercise that uses that.
Jump Rope – high knees
Pike Burpee (was reg in WO but I changed to pike push-up & pike jump just for fun)
KB Swing 35lbs
Side to Side Hanging Knee Raise
Criss Cross Mountain Sliders
Jump Rope – DBU
Weighted Backward Slide Lunge – L 20S
Weighted Backward Slide Lunge – R
10/60 single interval hanuman both sides, one urdhva do on blocks @ the wall & then I went into the astanga version (3 walk-ins to standing) and did 5 drop-backs. I was really down today… backbends are supposed to be good for depression. Some finishing poses & a twist and a 1min savasana.
Told myself I didn’t have to work out tonight, as I was leaving the office, and then I did anyway. What else do I have to do?
Summer Shred #10
1. Split Jumps x6, 1=1 / Mountain Climbers (the hopping front foot fwd method) ladder
(reps are 2=1 here) 10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10 (takes Z about 9.5min. Mine was 8:07!)
2. Surya A w/ Hanuman: 10/30 intervals of standing arch, uttana, up dog, down dog, hanuman one side then the other, alt which you start with – 2x, 8min Up dog / down dog / Crescent pose x 10
3. Pendulum to Swing x20 26lb kettlebell. Felt like I was cheating w/ 26, like I should’ve used the 35lb-er & have had to take breaks.
4. Russian twist x 4 / (turning to opp side that u put the bell down on) Kick through (step fwd w/ that side leg) push up to plank jump fwd & back. (turn back to be on butt) x 5 on each side
5. Pendulum to Swing x20. Oh but I forgot there were 2 sets! Went lower in the squat this 2nd set, to challenge myelf.
6. Tabata – 4 min – high knees (jump rope) / commando push ups
buy out: 1 minute handstand I do mine freestanding, but close to a wall so that I don’t run the risk of flipping when not yogically warmed up enough. 40sec first go and then up again for 20+. I can hold a freestanding handstand in the middle of the room but it’s easier in the context of an astanga practice.
My favorite finishers. Took awhile extra on my neck as it was a little sore, past couple days.
OK I lied about not doing any Zgym before. I just didn’t do a 20+ minute set. But it didn’t help. I ought to have just done the 4min jumprope. Tight, sore & tedious prax. TIKR says 623 it was probably, actually half that.
It wasn’t from not having stretched yesterday though. This was a PMS practice. I needed it, in spite of the fact that it was a shitty workout.
8 Minute Tabata #2
10/20×4=8min ppl Xband These are all pretty simple moves so I just watched the breakdown vid & did from these notes.
Goblet Squat 26lb kettlebell, held goblet style @ chest
Pike Abs / Plank Jack pike abs (but kept legs straight, not bending as per vid) to plank jack
Jump Tuck to Side Step Squat, alt sides
Side Step Push Up
Suryas & Standing Fundamentals
w/ standing arches in the 5 Surya As – 3lb weights on last 3. Two 5-breath handstands @ the end
First the Monday Zgym WO. I’d only previewed one before & didn’t want to spend too much time exercising. But today? I can do whatever.
The new beloved
Still getting to know my iMac & feeling inspired. I woke up this morning and, despite the quantities of good, red wine consumed during Charlie’s birthday dinner, immediately started design concepting. Working on uploading files carefully – in a very organized fashion – into my new, clean docs.
One thing on my list of “to dos” was to get my scanner driver on there, but it’s already there. First time ever for that! I’ll do the Wacom later. Since I’ve got three inputs on this machine I don’t bother bringing my tablet home from work every day, but actually I might want to for a 3-4 hour tile build session. I wonder if the pen works with my trackpad! I’ll check. I’ll bring it home & get that installed…
Summer Shred #8
This was my warm-up. Time = 28ish w/ notes & breaks
x7 Round Ladder 8:35. Not sure if the first move was 1=1 since I previewed days ago but that was a long enough first part for me!
Frog Hop / Spider Knee 1=1 x10 Frog up fwd. Knee to outside same side arm. Frog hop & other side = 1. So u do it 70x.
Jump rope: 30 sec side hops I’d thought this would be harder in terms of coordination but it wasn’t. Still the 2:40 set jacked me up so high I immediately decided on 15sec recovery time for the next one, w/ the DUs. / 30 sec high knees x 2 Z does continual intervals 30/30×2. I did 10/30×4-2:40min.
Sumo / rockstar / sumo / jump tuck x10
Weighted reverse burpees to plank rows x10 15s, but not doing the punch up OHs like Z, who’s using 12s. Kept weights down by sides for a squat hop. Kicked my ASS. Did ½ leading w/ LA row & then took a break to sit down & write this.
Jump rope: 30 sec Double unders / 30 sec scissors x2 15/30×4-3:00min Extra rest didn’t help for the DUs. Even though is early is 77 muggy degrees in the office. It’s a suddenly high, hello July level of humidity (for PDX). I got 6 in the first round and only 3 in the 2nd. LOL. But I tried! I’m better when not as hot.
Suryas & Standing Fundamentals
w/ standing arches in the 5 Surya As – no weights. Two 5-breath handstands @ the end
Normally I’d be doing a full Astanga today, but… I did end up doing 3 drop backs & 3 ticks anyway. Plus I have the holiday this week where I can get in a full practice, maybe with the Zuzka tabata I missed this week. (Thought about doing it after the first set, but I hadn’t previewed and realized I’d probably need that, after glancing at the breakdown.
Previewed this & split up moves that were divided intervals. Then I added stretches / yoga moves to make even 10/50×8=8min intervals. With 1min rest between parts, my version of the routine is a total of 35min.
Part 1, weights –
JR – Scissors For all the 2 sided move, I did one full interval on one side & then the other, doubling the time for those moves. Was actually every one but #5.
Lean forward backward lunge with a row 25 sec /25 secStay low on front, supporting leg – 15s?
Weighted side lunge deadlift 25/2520s. Supporting leg stays stationary. Other leg extends out to the side while u DL
weighted jump squats 15s
Surrender to kick up 25/ 2515s Kneel down. Sit on heel. Come up & kick. (U don’t go down to both knees & come back up.)
Part 2, plyo – 10/50x
JR – Double unders 13 – I have to bounce 5x in between attempts.
Jump Over pillows box
One leg elevated jump lunge 25/25 sec.
Jump Over pillows box
Elevated Plank Knee Tuck to Heel Raise 25/25 sec.
Hips @ the wall, standing backbendI added a stretch to keep the same amount of intervals as the first round
Part 3 – kettlebell
JR – High Knees
One arm Swing 26lbs OMG since it’s a weekend I got to work out before the sun puddle is dead center in my working area, and it’s overcast and a relatively cool 72 in here. I still hadda pause in the middle of this interval…. let my HR lower.
UstrasanaAdded 3 stretches / asana for the same reason
Part 4 – body weight
JR – One leg jump 25/25 This is the one split move I didn’t double up on, mainly b/c I wasn’t sure I’d be able to do it. Messed up 2x ea side.
Sumo Jump Squats
Plank Jumps Push Up
Side Lunge Jump
JR – Side to side jumps
Urdhva D @ wall
Upavistha Konasana Added 3 stretches / asana for the same reason
When counting reps during double unders, only count the double unders themselves, not the jumps between.
Suryas & Standing Fundamentals
w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd- 5th, 5-breath handstands @ the end
I have a sort of networking happy hour tomorrow night, so the next time I exercise will be Thursday. Gotta remember to pull the blind in the office before I leave. It doesn’t help the situation much, but every little bit counts. I got dizzy & banged my right knee w/ a 10lb weight, which pissed me off at the weight, lol. (It still hurts.)
5. Curtsy curl / side lunge curl _left 15s, reg bicep curls both sides alt w/ hammer curls
6. Curtsy curl / side lunge curl _right
7. Weighted Squat jump forward / back (forward and back counts for one rep) 10s
8. Double unders JR HR way too high… 80 degree room in the sun puddle.
handstand 30 sec
20 swings / 20 pendulums x 2 in a row Hadda take a break in the middle b/c of the heat problem. I swear I step into the hall & it’s 10-deg cooler. But…
handstand 30 sec Managed to do this one w/out touching the wall once. First time I was putting the timer in the wrong place for my driste, duh.
Instead of swiping the timer app off I swiped the WahooTICKER. I hate that! I had a good practice though. I always look to see what day of the weekend is forecast to be the warmest & wait for the afternoon. Today I waited until the 2nd hour of the day ruled by the sun that is also ruled by the sun (Tipareth) to click through my iMac order. The free delivery takes a little while but I’m betting I’ll have it before July 4th.
3pm felt a little late to be starting, but I could handle it b/c of getting somewhat accustomed to doing my express WOs after work. My time was just a hare over 90 minutes I’m pretty sure, including savasana and the putting away of the equipment.
Suryas & Standing Fundamentals
w/ standing arches in the 5 Surya As, 3lb hand held weights for 4th & 5th, 5-breath handstands @ the end
Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var
through the legs bind
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
hips to wall, keeping them fwd
1min, foot against wall, 20sec upright, 40 back bending. Final15sec looking head back