No Equipment Full Body Vacation Workout #4

Well, I’ve been having some great success lately in alternating the Julia workouts, which I guess I can call “circuit training” for lack of a better envelope, with my “serious” yoga, the “real” yoga, or ashtanga / ashtangesque. I’ve been enjoying the latter more lately! But the Julia routines… they’re just balls-out in a way my yoga cannot be safely. My knees NEVER want to see 3rd series again, I can tell ya… And that run of arm balances got excruciatingly same-old, same-old after six years. It’s good to let the yoga part be the easier thing, the more fun thing. It’d gotten to be such a burden before I figured that out.

Last Julia was all HIIT which means all timed which is easier. There isn’t that constant need pressure to try to keep the pace up so I can finish in a reasonable length of time. This workout was all bodyweight and entirely reps. It was harder than the usual. Not kidding! (I took a brief look @ the next one in her vacation, no equipment series & it’s even worse cause it’s all AMRAP. Hells no! For tomorrow I might do my 1/3rd HIIT (any old easy one) and 2/3rd yoga… That format is a recovery routine, in my mind.

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No Equipment Full Body Vacation Workout #4

Superset 1: 5x @ 0:42 √, √, √, √, √  11:31 I knew I was going to hate this set & I was right!
1. 8 SL lateral hop to SL burpee 1=1
2. 10 Commando plank jack and plank hop jack in low plank & frog hop in high plank

Superset 2: 5x @ 9:40 √, √, √, √, √ 4got 2 time
1. 8 rocket lunges & touch downs/leg
2. 10 T stand leg lift and toe taps/leg tap front / leg lift / tap back = 1, count on the back

Superset 3: 4x @ 19:30 √, √, √, √ 4:37
1. 20 Russian kicks 2=1
2. 20 Matt hops 1=1

Superset 4: 4x @ 24 √, √, √, √ 13:59
1. 12 Crab hold toe touches /leg toe touch & knee to elbow = 1
2. 8 Roll back push-up ninja tuck These killed me!!!

Superset 5: 3x @ 34:05 √, √, √ 7:26
1. 10 Bear hold to plyo push-up hop hands forward to push-up & then hop them back
2. 5 Bunny hops fwd (4) star jump high knees back holding arms overhead

Superset 6: 3x @ 39:39 √, √, √ 4:19
1. 20 sumo squat jumps
2. 10 SL pike push-ups + kick under after pike push-up, come to plank, rotate a bit & kick under, 5 per leg

Superset 7: 2x @ 45:27 5:05
1. 10 switch Lunge burpees
2. 10 Jab hook knee drive side jab w/ same arm as forward leg, hook & knee drive w/ back leg

Superset 8: 2x @ 50:42
1. 15 Arms up switch lunges 2=1
2. 10 tricep pushup plank hops

total time, breaks included: 1:09

Yoga

About 18min

 

 

 

 

 

 

 

 

 

 

 

Full Body Shred for Summer 2: 60 minute HIIT & yoga

I was supposed to do this early yesterday morning, before heading downtown to work¹, but though I got up early enough I was unable to motivate. It all worked out. I was actually there 10-4, after which I went to see movie #2 of this Heatwave Movie Festival, The Big Sick.

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My burn count matches the “hellish” temperatures this week, lol

Full Body Shred for Summer 2: 60 minute HIIT

SET 1: 50:10
1. Squats 2, 20lb weights
2. Tuck jump burpees
3. Fwd lunges 2, 20lb weights
4. RL lat step ups + leg raise 2, 15lb weights
5. Rev lunges 2, 20lb weights
6. LL lat step ups + leg raise 2, 15lb weights
7. Step up down and switch 2, 15lb weights This got heinous by set 2.
8. SA alt presses 2, 20lb weights
9. Swings Slams 35lb kettlebell Replaced all slams w/ swings this set. Was intending to do that all the way thru but I couldn’t hack it today.
10. Chest press leg lift 2, 20lb weights
11. Squats
12. Tricep star jump burpees
13. Fwd lunges
14. R jab/cross/jab + 2 kicks
15. Rev lunges
16. L jab/cross/jab + 2 kicks
17. Step up down and switch
18. SSD Front raises 2, 10lb weights
19.Swings
20. Decline 3 way knee tucks

SET 2: 50:10
1. Squats This set I did butt to bench
2. Roll back burpee
3. Fwd lunges
4. R crab hold knee and toe touch
5. Rev lunges
6. L crab hold knee and toe touch
7. Step up and down and switch
8. Goblet squat curl and press 13lbs ea hand
9. Slams 20lbs Was gonna do all the slams as swings, but today 1) I’m hungover, 2) I’m really under rested and 3) It’s over 80 degrees in the room.
10. Leg drops + toe touch 15lbs
11. Squats
12. Yoga tricep buree
13. Fwd lunges
14. R later lunge knee up
15. Rev lunges
16. L lateral lunge knee up
17. Step up down and switch
18. Bicurl Arnold press 2, 15lb weights
19. Slams
20. Flutter kicks and scissors

SET 3: 50:10
1. Squats
2. Decline burpees
3. Fwd lunges
4. R Bulgarian to SL pushup
5. Rev lunges
6. L Bulgarian to sl pushup
7. Step up down and switch
8. Bent Lateral raise scarecrow to press
9. Slams
10. High knee toe taps and plank hops
11. Squats
12. SL burpee switch kick
13. Fwd lunges
14. R rocket step ups and touchdowns
15. Rev lunges
16. L rocket step ups and touchdowns
17. Step up down and switch
18. Dive bomber pushups
19. Slams
20. Russian twists 15lbs

Yoga

About 20min


¹I’ve been doing some cleaning at my friend’s shop, about every other week, since last fall. It’s been good to have 1) an easy driving destination to practice and 2) a solid reason to get the fuck off the hill. Lately I’ve had a little more to do since the business is moving.

Ashtanga, Ashtangesque

I didn’t want to work out at all today, never mind the cardio warm-up. I’m glad I did it though. I got a decent yoga workout and a needed tune-up. I’ll take a rest day either tomorrow or Wednesday. I’ll need it. I think this is the 4th consecutive day.

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Warmup: (10/30×6=4min) jump rope

Yoga

  • Suryas & fundamentals. Keeping the handstands out of surya A for awhile, so I can focus more on following through with the ticks. Also moved the hanuman out of the fundamentals & between laghu vajrasana and kapo B. Did it closer to the traditional way, which is also how I’d been practicing it (in the context of 3rd, my last few years of regular advanced.

    Kapo b is still enough for me. I don’t need try for the full expression of the pose. There’s something going on in my back. It’s not a tweak and I hate the word “opening”. More like a loosening, I think.

  • Primary+
  • Back Bending. Urdhva D, 3 drop backs, 3 ticks
  • Finishing, with a bit of rollering on the upper back right before savasana

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.

Well… I got paid & immediately bought some artist quality paints

Rembrandt professional quality watercolor pans, a set of 24. I’d watched a James Gurney video earlier in which he shows you what’s in his super condensed sketch bag, and he had watercolor pans.

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She’s right! They are expensive. This set of 24 was $200 & the set of 48 is $476. (Not shown – the carry pan & box.)

I hadn’t been happy with any of my carry methods for the tubes. For one thing, some of them ooze the binding ingredients a bit, and whether they’re in a zip bag or a plastic box they get jostled around. The pans will stay in place! That makes it infinitely easier to find the color you want faster, important when working outside in changing conditions.

You can see that the colors are dark in the pans, and some of them look really close. I’d remembered that from the video. James makes a little paint chart to carry around. I went one further & made an Illustrator file so I could change the order of the pans a bit from shipping, separating the close colors. I’ll make a wash chart to go in the box after. #virgorising

But hey, if you don’t have a job & you get some especially good paint, in teeny-tiny sizes, you be damned careful with it.

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So I will remember for sure what’s what
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Downloaded the complete Rembrandt color chart so I could make sure I was getting the #s right (for re-orders.

So ya… I’ll be trying to sell some art. Help an artist! Buy a painting! I should probably make my new, separate art blog here on WordPress again. I tried to go back to Blogger but it’s too hard to get any traffic at all going there. I’m sure there’s a way to start the blog & then export any posts from here that are art related. We’ll see. For now I’ve got too many other things to do.

All my art is also posted on my Instagram.

I have never been so obsessed with a weather report #heatwave

I’ve also never faced a weather report this bad while living on the east coast, in the aggressively air-conditioned NYC. I cannot recall one 100+ day streak. Not one!

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Here in Portland everything’s minimally air-conditioned, if there is any at all. We don’t have it at home on the hill. The windows are all the type that swing out to the side… We got one of the standalone kind last year. You have to fit a piece of foam a bucket. It’s big and takes up a lot of space in the office… We got that for me so I could still work upstairs, but it takes up so much room & only takes things down about 10-degrees. It’s become easier to just work downstairs when I want do do stuff in the afternoon. Until now!

Those bitches at Hanna Andersson downtown must be roasting! LOL. After the way they treated me I take great joy in the construction I see on that block. One day there was a noisy machine set up right in front of the store. I cackled. I’m sure it 1) made things pretty miserable inside for the harried minions trapped inside and 2) discouraged a lot of stroller traffic. They don’t have any AC either and high ceilings and vents don’t do much north of 95. Have fun you jerkoffs!

But ya, many of the businesses here, they’ve got the weak AC that takes things down just 2-degrees from miserable. Like you’ll go inside and think, Ahhh…, but then 5-minutes later you’re hot again. Am I going to spend five days alternating between Powells and the Pioneer Place mall? Am I going to spend all the money I made trimming on movies? There aren’t even that many movies I want to SEE. I picked out three so far.


My right knee is definitely tender, but on the other hand, maybe I shouldn’t do yoga today b/c one of those days I’ll probably be sweating my balls off at home & I may as well do it on the mat stretching…

Full Body Workout: Kick it up a Notch by Trish K

Normally I wouldn’t make a Julia workout longer, but b/c the first part right after the warm-up was reps, I decided I’d do up to the first cardio blast with the list, and I added rests in for transition times to the warm-up.

  • Concentrating on speed is a different sort of challenge. I wouldn’t want to do it ALL the time but it was fun today.
  • My right knee was just a bit tender in places. I’ll do yoga tomorrow and pay close attention.

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Warmup: 10:30 = 8min set

  1. jump rope high knees I changed all the high knees to jump rope b/c the extra concentration required works my mind & body way more. Love the jump rope.
  2. bridges
  3. squat + leg lifts
  4. jump rope
  5. bridges
  6. jumping jacks
  7. jump rope
  8. forearm plank and knee drives
  9. lateral lunge and reach
  10. jump rope
  11. RL clams ppl band Also changed the order of the warm-up & put these last, so I only had to spend 1 of the transition times in this set dealing w/ the band
  12. LL clams

Superset 1: 3x
12 decline push ups About 2/3rd range of motion to stop short of clicking in left arm.
12 squats 2, 15lb weights Lightened from my usual 40 b/c I wanted to go fast. But touched weights to floor on the lows & squeezed ass on the ups.

Superset 2: 2x
16 Bulgarians per leg 2, 15lb weights
16 Single leg hip thrust per leg Shoulders on bench

Superset 3: 3x
8 clean and press 2, 20lb weights
8 back flies 2, 10lb weights

Superset 4: 2x
20 chest press 2, 15lb weights This weight was kind of cheating for me but I could go REALLY fast, lol.
10 diamond burpees

My total time (including all rests) on these 4 sets: 20:29


Cardio blast: 30:20:10 (20 sec skaters) 7 minutes @ 26min
1. Jugglers
2. 180 tuck jump burpee
3. Goblet squat, slam
4. Matt jumps
5. Box jumps (squat to stand)
6. Star jump, 4 cross jacks
7. 4 plank hops, tuck jump, heel click

Banded set: 30:20:10 1x 7 minutes (20 seconds banded DL) ppl band Loved, loved, loved!!!
1. Goblet Sumo squat + pulse
2. Wall sit hip abduction
3. Squat jump
4. Donkey kick L
5. lateral squat walk
6. Donkey kick R
7. Star burpees

Abs and cardio tabata pairs 20:10 (hold planks during 10 sec rest) 12 minutes Loved, loved, loved!!!
Set 1: high knees     V-ups
Set 2: flutter kicks     Ski jumps
Set 3: elbow plank hip dips     Switch foot mt climbers

Strength reps 2x
20 curtsy lunges per leg 2, 15lb weights
20 upright rows 2, 10lb weights
20 step ups (10 per leg) 2, 15lb weights
20 hip thrust +20 second hold 2, 20lb weights
20 SA row per arm 20lbs
20 dead lifts 40lbs
20 toe touch crunches I’d started early so 1st round I did this as fast straight abs w/ toes braced. Next round I did w/ list but did this move as per video.

Cardio quickie: 30:10
1. 4 cross punch, get low and squat jump
2. Lunge back touchdown and kick L
3. Lunge back touchdown and kick R
4. Commando plank, 4 mt climbers
5. Hand stand, heel click Love!

Burn the booty : 5lb ankle weights 50:10
1. Straight leg lift L
2. Straight leg lift R
3. Donkey kick L
4. Donkey kick R
5. extended range leg lift L Good reminder from J to keep the toe turned down. Even just a little changes where you feel the move quite a bit.
6. extended range leg lift R

And then I barely stretched – one quick forward bend & a quad stretch on each side. That’s ok b/c I’m going to yoga it tomorrow. This alternating really works.