Cardio Shred #24 & Killer Legs #11

No stats today! I started & realized after the buy-in I’d forgotten to put on my monitor. Since I was undecided about working out tonight at all I thought “NBD”.

About 75min total.


Cardio Shred #24

I think I started right at 6:05, only an hour after eating, lol. Still fine.

Buy in:

  1. 1min high knees with jump rope
  2. 1min Pinca Mayurasana handstand

x3

  1. Renegade Push Up Ladder: 10, 9, 8. 20s. Row each arm. Push-up. Jump fwd to clean & press up.
  2. Jump Tuck x10
  3. Pistol Squat 10 alt. Was worried the knees would’t want this, but just w/ body weight was ok.
  4. Competition Burpees Ladder: 10, 15, 20 I did 15, 15, 15.

Buy out:

  1. 1min high knees with jump rope
  2. 1min Pinca Mayurasana handstand


Killer Legs #11

+2lb ankle weights

1. Fondue Arabesque Attitude Battement x 16 / Arabesque Attitude One Leg Demi Plie Eleve x 16 / Arabesque Battement x 16 – on each leg
2. First Position Releve (x8) / Grand Plie Pulses (x8) X 4 sets on each leg
3. One Leg Curtsy to Releve / A La Sebesque Kick X 16 reps on each leg

~Cardio & Weights~

1. OBulgarian x 10 / 10 26lb bell, held on same side as elevated leg
2. Jump Lunge (x2) Side Kick x 10/10
3. Deadlift to Side Step Squat x 10 45lb bell & orng band, but ppl band would’ve been better
4. Jump Jack Squat Heel Lift x 20 Moved orng band below knees as per vid, but next time do w/ orng band above knees – no slipping & is enough resistance, or if not ppl would be.

Did some of Z’s stretching after and veered off into my own thing.

 

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Summer Body Supersets & Tabata pt 2

Picked up from where I left off yesterday, basically. Was tired though, because of that “when in Rome”, or in this case Podunk, think last night.

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Summer Body Supersets & Tabata pt 2

  • Wonder if I’ll ever be in the mood to finish a Julia or Michele in one go again! Time on this 2nd part 31:39.

SS32x
1. Box squat forward Lunge 6/leg BL sandbag.
2. Decline plank hop shoulder tap

Tabata HIIT (10/20×20=10min) Do each move 4x before moving on.
1. (19-18-17-16) Squat drop weight box jump 26 & 35lb kettlebells = changing their sides 1/2 way thru 
2. (15-14-13-12) DL plank hop squat jump sandbag – the handles are really too long for me with DLs but thought I’d give it a try.
3. (11-10-9-8) Weighted heel clicks + bi curl 15s Heel click upright & with hands on floor, then bicep curl
4. (7-6-5-4) Clean and press burpee 20s
5. (3-2-1-0 )Bench lateral up and over + leg lift

SS4: 4x 12 reps √, √, √, √
1. Tricep push-up + plank jack and plank tuck jump
2. Chest press leg drop 20s. Here’s a place I wouldn’t want to go any heavier! On bench w/ full range of “down motion”, 4 sets of 12 was challenging.


Abs

10/30×14 – 2x w/ 20sec extra break in bet – 19min

  1. Forearm plank w/ pelvis tuck
  2. Plank Bear crawl donkey kicks, alt My right knee is more sore than I’d thought! It hurt to support my body weight with one leg in a bear crawl so I had to change to plank. Guess I’m going to have to rest it up a bit.
  3. Side plank hip dips & reach unders 5lbs
  4. other side
  5. Russian twists 15lbs. Keep feet on floor
  6. Reverse curls 3lbs / 5lbs
  7. Straight abs, toes under weights
  8. Oblique crunches
  9. Other side
  10. Crab elbow to knee & then touch foot, alt
  11. Rev plank leg lifts
  12. Crunch C-sit, sort of, hands on floor, crunch raising slightly bent legs, not touching down
  13. Pendulum, on floor, 3lbs
  14. Elevated feet, alt foot touchdowns

Did like 2min of stretching after. Ya, ya I know…

 

 

 

 

 

 

 

 

 

 

 

 

 

Summer Body Supersets & Tabata pt 1, followed by some yoga

I have one more round of HIIT to do from this and 2 ½ of the supersets.

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Summer Body super sets & Tabata

was  gonna do just 1/2 the rounds of each super set, but I realized that I’m going SO MUCH LIGHTER than J, it was ok to do 4x at the beginning.

Tabata HIIT (10/20×20=10min) Do each move 4x before moving on.
1. (19-18-17-16) Squat drop weight box jump 20s first two sets. 3rd set I grabbed my 26 & 35lb kettlebells & changed their sides 1/2 way thru (J / 40s – everyone’s got these power blocks these days!)
2. (15-14-13-12) DL plank hop squat jump 20s (J / 82!!! I’m not sure if I want those huge, clunky powerblocks, but I’d love a barbell.)
3. (11-10-9-8) Weighted heel clicks + bi curl 15s Heel click upright & with hands on floor, then bicep curl
4. (7-6-5-4) Clean and press burpee 20s  (J / 82)
5. (3-2-1-0 )Bench lateral up and over + leg lift

SS1 4x: 12 reps
1. Plank rows 6/arm
2.Weighted chair lunges 2=1, x12 10lbs

Repeat Tabata HIIT

SS2: 4x
1. Bulgarian drop set 6 20s, 6 15s/leg (J / 30s & then 25s)
2. Swings Halo slams 6 each direction 45lb bell (but both hands holding x12) A 20 is a bit light for me for halo slams, but a 45lb bell is still challenging for swings, so I chose that. (J / 40)

Repeat Tabata HIIT

SS3: 2x
1. Box squat forward Lunge 6/leg BL sandbag. OK this move w/ my heavier sandbag was like, ya… I’m getting done, for me. Plus I was an hour in after the 1st round, so I decided to just do one more an call it a day on this WO.
2. Decline plank hop shoulder tap Somehow I ended up doing the chair lunges for the 2nd move of the first SS! Not sure how that happened, but just swapped it out here for the one I’d missed.


Repeat Tabata HIIT

SS4: 4x 12 reps
1. Tricep push-up + plank jack and plank tuck jump
2. Chest press leg drop 20s

Yoga

Non vinyasa

Unintended rest day

I got into this sneezy / sinus-y thing last night and then stayed up until midnight watching Netflix. Woke up feeling kind of crap, both fat and with sore throat, plus low energy. I feel a bit better now but the day sort of got away from me, and so I let it. Back at it tomorrow.

I’ve been thinking a lot lately that finally, at 51.5, I can definitely see I’m slowing down. Finally, I don’t always want to do the most advanced and intense form of physical exercise I can find. Julia’s workouts are now way beyond me. Even if I had access to powerblocks and barbells, I would be willing or able to go as heavy as her, never mind the fact that I could never quite match her pace, in lots of moves.

(Still fitter than either of those two haters in their 30s I’ve just parted ways with!)

I’d really like to keep my Zgym membership but I can’t really justify it, so I’ll most likely cancel on the 13th, right before the next renewal. Or I dunno, maybe one more month. I do like her style, and the way she incorporates jump rope and a pull-up bar. But not necessities must go.

Two sets of HIIT and the beginning part of Astanga

Ya that was enough for today. Note to self: consuming a large bag of swedish fish in 5min, immediately before a workout, is probably not the best idea.

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15 Minute Fat Burn #2

  • Vid is 15/45. Did once along w/ the video, to learn the moves, just b/c it quickly seemed like too much work to make good-enough notes to do from breakdown. Was going to do another round and then I thought, Why not revisit some HIITmax?
  1. Sumo squat jump and clap Start in sumo w/ arms straight out to the side. Jump up & clap hands together OH.
  2. Commando burpees Lower to belly. Come up & knee in. Repeat other side. Lower to belly a 3rd time, jump fwd & then up.
  3. Lunge jump / sumo squat / rockstar jump alt. legs
  4. Flying Scorpio Push Ups
  5. Single Leg V- Ups
  6. One Leg Surrender Jump Squat – left
  7. One Leg Surrender Jump Squat – right
  8. Everest Climbers (x3) to one leg push up
  9. Side jump lunge (x3) to front kick
  10. Side Plank Knee Tuck Burpees
  11. Jump Lunge to Side Kick
  12. Knee hug to plank jump
  13. Mat jumps
  14. Reverse Burpees
  15. Ab Splitters

HIITmax 1

15/30×24=18min

  • Jump rope before every #d move
  1. Squat jumps 
  2. Dead lift, squat, alt lunges – 20s
  3. 10 high knees, 4 switch lunges – 10s
  4. Stationary lunge (down & up but don’t step forward – keep feet in one place) & shoulder press (same arm as leg) – 15s
  5. Other side
  6. Frogger
  7. Burpee / surfer – jump up from burpee into squat, jump up & change direction
  8. Tricep dips
  9. Step up on rack with one leg & kick straight out to the back with the other 10s Super cheat-y & light. Should’ve used at least 15s. 
  10. Other side
  11. Clean kettlebell to one shoulder, squat, put it down, push-up, tuck jump – changing sides 26lb bell Move too complex for 30sec. Change to alt clean & squat / stand.
  12. Swings 45lb bell

Yoga

Suryas & standing fundamentals, first 3 poses of primary.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Weighted Total Body Circuit Workout, pt 2

OK I did the first part of this, a little more than ½ the WO, the day before yesterday. And then I really needed a rest day! Was guessing I’d need about 45min for this part. Wrong! Only 15min less than last time. That means it’d have been 2hrs and 15 for me to run through the whole thing, lol. (If I were planning that I’d have gone lighter on part 1.

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Weighted Total Body Circuit Workout, pt 2

Circuit 3: 3 Rounds. This is in the vid after two warm-ups and two other circuits, @38:39. My time = 25min.

  • [DECIDED TO SPLIT UP MOVES 2 & 3.] I can do pistols but they’re still hard. I do them slow & never add any weight, not even just my 8lb weighted vest. Also SL box squats are oddly challenging for me even with a tenner.
  1. Bicep Curl to Overhead Press to Tricep Extension 12x 10s w/ 2lb wrist weights
  2. Right Heel Elevated, SL Deadlift 10x 30lbs. Then SL box squats, same leg. 10lbs
  3. Other side Even just 10 extra lbs was super hard in the SL box squat, from very 1st round. Thought I might have to drop it. 2nd rnd – figured out that getting supporting leg in closer & getting thru it as quickly as possible helped a bit.
  4. Light Good Morning to Barbell Squat 10x 1st rnd – one of the small filler bags for my sandbag, filled w/ OR coast sand. About 20lbs only but more comfortable on shoulders than 15lb dumbbells. Tried those in the 2nd rnd tho as the small bag felt a bit cheat-y. 3rd rnd – backloaded my heavy sandbag (53/55). Smaller one better on the first part, heavier on the second.

Circuit 4: 3 Rounds @52:25 This is def a recovery set but was still good work. Loved the 5th move. My time was about 22min.
1. Runners Stomp Right (10x)/Runners Stomp Left (10x) Deep lunge, tap back foot in & back
2. 10x Plank Jack to Frog Hop
3. Right Side (twisted like suitcase lunge) Up-right row/Clean to chest – 10x. Press OH & surrender down & back up. Alt sides. 10s. Did them all to the right on 1st rnd by accident. So did all to left 2nd rnd & alternated on the 3rd.
4. (Alternate) Overhead Snatch – Weight to Floor 10x. Squat Hold to Glute Raise 20lbs rnds 1&3. 2nd I put on my forearm guards & used the 26lb kettlebell, but too heavy & awkward for a full snatch to OH for me. Had to snatch to shoulder & then press-up.
5. Deep Squat to Alternate Reverse Cross Over Lunge 10x No weight. Butt to backs of calves in the squat – REALLY low.

Bonus: Ab: 3rd of 3 Circuits – 5/45 3 Rounds @ 1;25 in vid. Did the other 2 on Fri & wasn’t in the mood to repeat.

♥♥♥ Circuit 3 Backside of Core Was super glad I did this one! My fave of the 3. Hadn’t previewed & did move 1 on bench (mistake! on belly the HR timer really digs in) and 5lb weights (waaay to heavy for this – lilac crossfit band was perfect for this & 2nd move)

NOTE TO SELF: next time write one more set for front of abs. Maybe straight abs, rev curls & oblique crunches or so. Would’ve done that today but I decided I didn’t NEED it.
1. Hold Back off Floor – Arms Overhead & row back squeeze
2. Hold Back off Floor – Arms to Sides Squeeze and raise
3. Legs off Floor – Glute Lift

Yoga

About 20min.

Weighted Total Body Circuit Workout, pt 1

HIIT Circuit: 5/30 (2x) @ 5:08
1. Criss Cross Jacks 10lbs
2. Squat w/Alternating Knee Lift Hands behind head, twisting.
3. Walk Out to Plank Push-up
4. Roll Up w/Overhead pull 10lbs, starting on butt on floor. 2nd rnd – Changed this to OH pull, coming fwd to feet & jumping up.
5. Alternate Jump Side Lunges
6. Staggered Hand Burpees w/ jump change (BodyRock style) Push-up to Push Back Got the staggered push-up but just made the move a little more dynamic & plyo.

Circuit 1: 3 Rounds @ 12:22. Excellent, challenging set
1. Right Leg Plank – L. Knee Crunch to Glute Lift 12x feet elevated, 5lb ankle weights
Then Left Leg Bulgarian 12x 15s. 1st rnd – SA press up, same arm as elevated foot. This was a really challenging, double-faceted set of moves, w/ the 5lbs on extended legs. Also balance is also challenging on Bulgarians. 2nd & 3rd rnds didn’t do the SA press-ups.
2. Left Leg Plank – R. Knee Crunch to Glute Lift 12x
Then Right Leg Bulgarian 12x 15s. 
3. Plank row both sides to squat & OH press 10x 20s Even w/out the dble push-up that Julia would include in each manmaker rep, this move still takes me a long time w/ 20s.
4. Overhead Slam to Burpee Plank Jack 10x 1st rnd – 26lb kettlebell / 2nd & 3rd rnds – 20lb dumbbell

Circuit 2: 3 Rounds @ 28:23 Loved this set too.
1. Bicep Curl – V twist down turn to thigh 15x 10s
2. Heels Elevated – Squat (Band on Thighs) 12x BL sandbag Really interesting w/ heels elevated! I used the backs of my 10lb dumbbells.
3. Deadlift to Up-Right Row (Heels Elevated) 10x 15s
4. Kettlebell Swing 15x 45lbs


Circuit 3: 3 Rounds @38:39
1. Bicep Curl to Overhead Press to Tricep Extension 12x 10s w/ 2lb wrist weights
2. Right Heel Elevated – Deadlift to SL box sit back squat 10x 20lbs I can do pistols but they’re still hard and I wouldn’t want to add any weight, not even 10lbs.
3. Left Heel Elevated – Deadlift to sit back squat 10x 20lbs
4. Light Good Morning to Barbell Squat 10x 15s

Circuit 4: 3 Rounds @52:25
1. Runners Stomp Right (10x)/Runners Stomp Left (10x) Deep lunge, tap back foot in & back
2. 10x Plank Jack to Frog Hop
3. Right Side (twisted like suitcase lunge) Up-right row/Clean to chest – 10x. Press OH & surrender down & back up. Alt sides. 15s
4. (Alternate) Overhead Snatch – Weight to Floor 10x. Squat Hold to Glute Raise
5. Deep Squat to Alternate Reverse Cross Over Lunge 10x no weight


Bonus: Ab: 3 Circuits – 5/45 3 Rounds
Circuit 1:
1. 5lb weight Behind Right Knee – Reverse Crunch hold & Left knee crunch down
2.5lb weight Behind Left Knee – Reverse Crunch hold & right knee crunch down
3. Oblique Mountain Climbers

Circuit 2:
1. Right Foot Front Lunge – Crunch Elbow to Left Side
2. Left Foot Front Lunge – Crunch Elbow to Right Side
3. Plank Jack So beat here that I took M up on her suggestion to do plank tap outs rnds 2 & 3, b/c no! I didn’t really feel like anymore jumping! And I did them from forearms. And I didn’t do the 3rd circuit, lol.

Circuit 3.
1. Hold Back off Floor – Arms Overhead & row back squeeze
2. Hold Back off Floor – Arms to Sides Squeeze and raise
3. Legs off Floor – Glute Lift

Yoga

About 16min

Avia’s Banded Booty and Slider Ab Mash Up

This would’ve totally benefitted from my original idea to skip the warm-up & first set, which was not very cardio at all for me, and add an equal interval of jump rope before every move of 2nd set. But I was too lazy for all that band on & off-ing.

Note the 108 HR average. That’s like a super bad day in yoga, lol. But whatever. It was movement, and that’s enough.

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Avia’s Banded Booty and Slider Ab Mash Up

Banded Cardio Was originally going to skip the video warm-up & this set in favor of adding jump rope to the next set. This WO looked like one of those low HR ones & I typically haven’t liked some on this channel for that reason. Buuut then I was in the mood for low key today & didn’t want (as per usual) to do a full Astanga. 

  1. Slow Shuffles
  2. Plank Jacks
  3. Broad Jump fwd, Bunny Hops
  4. Jacks
  5. Squat Walks

Banded Strength ppl Xband. The xbands are strong enough that above knees is plenty resistance for all these moves. Problem was, my HR was hovering in the slow stroll zone the whole time.

  1. 3-Way Leg Raises L
  2. Banded Leg Lower Abductors (leg lower + abduct at top)
  3. Floating Clams L
  4. Glute Bridge Leg Extension L
  5. Floating Clams R
  6. Bridge / Leg Extension R
  7. 3 Way Standing Leg Raises R

Weighted Glute Work (45/15 2x’s)

  1. Curtsy + Leg Lift L 20s
  2. Deadllift 45lb kettlebell. I bet I could do 80lbs too! If I had a barbell or powerblocks. But I don’t wah wah.
  3. Lateral Squat 20s
  4. Bulgrians 1st rnd / Split Squats 2nd rnd L 20s
  5. Curtsy Leg Lift R
  6. Sumo DL 45lb kettlebell
  7. Split Squat R 20s

Weighted Abs (30/10 2x’s)

  1. Pullover Crunches 10s
  2. Weighted Russian Twists 20, then 15
  3. Weighted Straight Leg Toe Touches 10
  4. Weighted Hip Dip Needle Threads L 10
  5. Weighted Leg Lowers 3lbs bet feet – this is a dumbbell but I’m careful
  6. Weighted Hip Dip Needle Threads R

Slider Cardio (30/10 2x’s)

  1. Wide Mtn Climber
  2. Slider Burpees
  3. Slider Plank Jack Knee Tucks
  4. Slider Skiiers or Switch Lunges
  5. Cross Body Mtn Climbers

Slider Strength (50/10 2x’s)

  1. Side Lunge L
  2. Wax on Wax Off Push-Ups
  3. Rear Lunge L
  4. Slider Walking Push-Ups
  5. Side Lunge R
  6. Rear Lunge L

Cardio Shred #36 & yoga

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Cardio Shred #36

x2 rounds. Time = 29:50Super intense. I’d have balked before 3 rounds of this! 

  1. Wall plank to ballerina twist & jump squat x10 Start w/ feet on wall in pike handstand. Jump to squat on toes. Jump up to twisted position & back down. Other side. Stay on balls of feet. Holy quad death!
  2. KB Step up (knee up) / pass under x10/10 26lb kettlebell, held @ chest w/ both hands during step up. When u step back down, moving leg goes into lunge & pass under. Do all reps one side then the other.
  3. JR high knees – 1minute. Single interval of 10/60.
  4. Frog slide (x3) / DB overhead press / slide back push up x10 20s. Only balls of feet on sliders. Heels are on ground for clean & OH press. I did 2 outside hands, wide slide-ins and then one straight in, to plant the heels after for the lift.
  5. Low jack to plank jack push up (with powerband) x10 ppl band

Yoga

  • Mostly single 10/60 intervals, non vinyasa. Some 10/30 on the back bending. I did the Urdhva D to standing and 3 drop backs anyway, also Astanga finishing.

 

Lifted Butt Series #8 / Mobility Drills #6

Forgot to post this yesterday. Ended up having a pretty good time last night. Picked up some beer, hung out watching Ch finish up some deck repair, and then we went out for burgers. Came home & watched some The World’s Most Extraordinary Homes. A Brit friend suggested it after I’d mentioned Grand Designs on FB. The latter makes me chuckle because it’s all about privileged people achieving their dreams. When the host tries to make you nervous about what will happen when muffy and buffy run into financial constraints, you can rest assured the answer will be “ask the parents for some money”.

Anyway… will post this and carry on with the morning’s caffeination.

 

Warm-up: Jump rope 10/30×6=4min

Lifted Butt Series #8

√, √, √ Time = a hair under 28min.

  • Ladder: 20 – 30 – 40. One leg bridge Sandbag, heavy weight – on floor. I didn’t do alt legs. Did full round on the 20 & then switched. Then I split the rounds in half.
  • Ladder: 10/10 – 8/8 – 6/6: Surrender to Side Kick (x2) (Just coming down to sit on back of calf & right back up. When done, extend the moving leg out to the side to start the side jump lunges) to Side Lunge Jump Up (x2) Do all the reps on 1 side and then the other. And these are KILLER, without any added weight. Was really glad this ladder was counting down. 1st rnd I set the kicking leg down straight back & did reg switch lunges rather than side, but that’s fine.
  • Figure 8 Squat Jumps x10 26lb kettlebell. Pass under. Grab w/ both hands, lower to squat & then jump.
  • One Arm KB Swing Ladder: 20 – 30 – 40 26lb kettlebell. Alt arms after each rep.

Buy out: Squat down / deadlift up x30 20s Somehow missed doing this first so I did it as a buy-out. That’s probably good as I was using over twice the weight as Zuzka. I did 1/2 w/ the squat first & then the reverse for 2nd half. 

37min

I was going to do another Zuzka strength set after this, but it was surprisingly challenging! Plus I didn’t really need to exercise today, in terms of my fitness quota. I’d been thinking to maybe take the day off in fact! So I decided to try one from a series I hadn’t sampled yet, and I was really happy I did because it’s focused on upper back & shoulders, for wheel / Urdhva D.

Mobility Drills #6 (upper back & shoulders)

  1. Rocking Table (shoulders forward then roll them back) x 12
  2. Twisting Bear x 12
  3. Seated Shoulder Extension Walks (hands behind the back touching) x 8
  4. Seal Rocks x 12 reps
  5. Plow Traps Stretch x40 sec This was actually a karna pidasana! I did 10 breaths in halasana first, as I actually have a tight neck this week. It’s been a little tight from sleeping on it wrong, or too long in one position maybe. 
  6. Half Superman x 12
  7. Wall Supported Chest and Shoulder Stretch x 40 sec
  8. Shoulder Capsule Stretch (laying face down, knee up on the same side) x 40 sec each side
  9. Handstand Shoulder Stretch (facing the wall, pushing the chest towards the wall) x 10 reps In a ½ pike
  10. Legs Elevated Wheel Pose x20 sec Your feet are on the blocks here, and you want to be able to extend them, aka viparita dandasana (I should just be doing that pose again, regularly, honestly.) So you start w/ your butt not as close to your feet as you would if you were planning to walk your hands in & stand up.
  11. Legs Elevated Wheel Push Ups (x5) x2 sets
  12. Thread the needle floor stretch x30
  13. Uttana – about 30sec