Legs Like A Dancer #11

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Warmup: (10/30×6=4min) jump rope I don’t bother w/ the video warm-ups in this particular series.

Legs Like A Dancer #11

  • WO begins after 4:10, so basically the same length as my jump rope set & regrouping.
  • +8lb weighted vest

1. Stay Low – Backward Slide Lunge (x4) / Stay Low Backward Slide Lunge Heel Lift (x4) x 2 sets on each leg + repeat Squat in front of desk hands resting on it palms down, on ball of foot that’s on slider, all weight on the other leg. Last 4 reps come to ball of foot of supporting leg after slide lunge.

2. Stay Low – Lateral to to extended FWD x 16 / 16
3. Archer’s Slide Squat to 1st position Plie on Demi Points (x4) x 5/5 Slide laterally down til butt is on thigh of supporting leg. Flex toes up toward ceiling. Come back. Balls of feet & the 4 plie squats

Ankle Weights: +5lbs ea leg This part after 12:45

1. Dip Arabesque Battement in Attitude / Dip A la Second in Attitude x 16 / 16 Standing leg dips & lift other leg out to the side & back, while bent, squeezing glutes. Come back to dip & lift out the side (45 degrees ish) knee up
2. Side Leg Lift in 6th position to A La Sebesque Dégagé on Demi Point 16 / 16 Lift out to the side & then out to the back, straight leg, while coming to ball of standing foot.
3. Arabesque Battement (x4) / Air Lunge to Front Leg Extension Tendu (x4) x 4/4
4. First Position Releve (x16)
5. Grand Plie on Demi Points Knee Up (x16) x on each leg
6. On All Four: Arabesque Battement (x16) / Arabesque Pulse (x16) / A La Second Attitude to Arabesque Battement (x16) – on each leg

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Summer Shred #8 & a full Astanga

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…


The Workout

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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 Lunge – ladder: 10 – 15 – 20 – 25 – 20 – 15 – 10

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.

 


Yoga

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As – no weights. 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
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

Tabata Pairs & abs

Geez I really didn’t think I needed to draw the shade today, as the projected high was 65, for when I’d be home. But I got back & it was 77. More in the sun puddle! So note to self, just do it if ur gonna work out later, unless maybe doing yoga only.

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After that I did some abs from Michele’s last WO, that I did Saturday, only I didn’t do a rounds of 10 for no-rest 45-sec (w/ a small break in bet). I did 2 rounds of 10/30 w/ 20-sec extra rest. Also added ankle weights. For 30-sec I could do 5s, tho this was fine for my very fast mini.

Bonus: Abs 10/30X10 w/ 20sec in bet = 13:40. +2lb ankle weights
1. Crunch
2. Left Knee Crunch in – Right foot press out (Right elbow to knee)
3. Right Knee Crunch in – Left Foot press out (left elbow to knee)
4. Crunch Pull Knees in and Press out
5. (Reverse Table Top) Tap feet to floor . Added a rev curl.
6. Left Side – Crunch Left Knee in & Top elbow crunch to knee
7. Rigth Side – Crunch Right Knee in & Top Elbow crunch to knee
8. Bicycle Crunch Right then left
9. 100’s (Hold up & pulse hands)
10. Hyperextensions on floor

Summer Shred #7 & a sampling of Astanga

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.

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Summer Shred #7, Linda style

High Intensity Interval Training 

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 – 

  1. 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.
  2. Lean forward backward lunge with a row 25 sec /25 sec Stay low on front, supporting leg – 15s?
  3. Other side
  4. Weighted side lunge deadlift 25/25 20s.  Supporting leg stays stationary. Other leg extends out to the side while u DL
  5. Other side.
  6. weighted jump squats 15s
  7. Surrender to kick up 25/ 25 15s Kneel down. Sit on heel. Come up & kick. (U don’t go down to both knees & come back up.)
  8. Other side

Part 2, plyo – 10/50x

  1. JR – Double unders 13 – I have to bounce 5x in between attempts.
  2. Jump Over pillows box
  3. One leg elevated jump lunge 25/25 sec.
  4. Other side
  5. Jump Over pillows box
  6. Elevated Plank Knee Tuck to Heel Raise 25/25 sec.
  7. Other side
  8. Hips @ the wall, standing backbend I added a stretch to keep the same amount of intervals as the first round

Part 3 – kettlebell

  1. JR – High Knees
  2. Swing 35lbs
  3. Pendulum 26lbs
  4. 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.
  5. Other side
  6. Hanuman
  7. Other side
  8. Ustrasana Added 3 stretches / asana for the same reason

Part 4 – body weight

  1. 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.
  2. Sumo Jump Squats
  3. Jump Lunge
  4. Plank Jumps Push Up
  5. Side Lunge Jump
  6. JR – Side to side jumps
  7. Urdhva D @ wall
  8. 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.

Yoga

About 45-50min

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd- 5th, 5-breath handstands @ the end
Primary First 3 poses only
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
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 2-3min savasana

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The Mini Band Thigh Burning Workout

Can’t believe how much stuff I got done this morning, chiefly being the set-up of my brand new iMac. Was working on a little timeframe clip of that. I’m looking dumpy in my PJs but it’s only 16 seconds.

  1. Unboxed & set it up.
  2. Downloaded Chrome
  3. Imported bookmarks & logged into all my creative accounts.
  4. Got the main Creative Cloud apps I use downloaded.

I even put away the rest of my laundry people! Whatever hadn’t been hung up immediately last week. Didn’t get much sleep either b/c stayed up a little too late & I’m awake at the very edge of first light every day. Hoping for a pre dinner nap!!!

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The Mini Band Thigh Burning Workout

Pre warm-up starts @ 0.54.

Warm-up: 10/40 2 Rounds after 3:50 orange band. Kicked my ASS & I paused for notes. The orange Xband was the perfect resistance, and my bands don’t roll up if anyone shopping for thigh bands happens to read this.
1. Plies Pulse Hop
2. Low jacks
3. (Hold Low) Alternate Squat Step Together
4. Plank Jack forearms
5. Dive Bombers

Circuit 1: 3 Rounds after 13:00 √, √, √  [ENDED UP DOING THIS AS A DROP SET.] Intense! I’d previewed this but it was awhile ago & I’d forgotten 3rd move somewhat & cardio entirely. I’d have taken my vest off for the plank move / jumping cardio @ the beginning. Plus 10s is a little heavy for this move.
1. (R. Side of Bench) Kneel Down/Up – Step Up to Knee Lift – down
Criss Cross Jack 10 – 12x 5s Rnd 1 – +8lb vest. Rnd 2 – no vest, same dumbbells. Rnd 3 – dropped to 5s.
2. (L. Side of Bench) Kneel Down/Up – Step Up to Knee Lift – down
Criss Cross Jack 10 – 12x
3. Alternate Side Plank – Row Close to Overhead Pull 10x 15s. Rnd 2 – no vest, same dumbbells. Figured this out on the 2nd round, w/o the added weight of the vest. It’s row up, back down & then a side-plank snatch.

3x = Mountain Climbers hops to 2 switch lunges w/ weights OH – 10x Rnd 1 – 10s + 8lb vest. Rnd 2- no vest, same dumbbells. Rnd 3 – dropped to 5s.

Paused after all rounds for notes & a rest. Tired! Did rest of circuit w/ music & breakdown.

44:29


Circuit 2: 3 Rounds after 34:30 (in vid – I was much slower w/ notes & rests & not previewing! √, √, √
1. Stand on Blocks – (R. Side Face Out) Squat Down to Right
Side Leg Lift 15x Rnd 1 – blocks on lowest, widest setting & 5lb ankle weights. Rnds 2 & 3 – ppl band 
2. Stand onBlocks – (L. Side Face Out) Squat Down to Left
Side Leg Lift 15x
3. Dumbbell Shoulder Press to Chest Press & Press Overhead 10 -12x Rnd 1 – 15s. Rnds 2 & 3, 10s & 2lb wrist weights

(Band on Thighs /Feet) 2x Low Squat Walk to 2x Low Jack Rnd 1 – ppl band. Rnd 2 – left 2lb wrist weights on (hands are just @ hips so only 4 added lbs.)

Took a nice, long break here b/c a great Lana Del Ray song came on… Vid was 47:54 & I didn’t start the first bonus til after, oh about 1:10…

Bonus: Thigh Burner 5/30 2 rounds (1 left/1 right) V happy w/ the 5lb ankle weights for this set. Sometimes I like them better than the bands. Only thing I’ll change if repeating this set or WO is to rest a 10lb dumbbell above knee for #5.
1. Bent Leg Lift
2. Straight Leg Lift
3. Kneeling – Glute Kick Back
4. Kneeling – Straight Leg Glute Pulse Up
5. Clam Shell Kept bottom foot on floor for this move.
6. Kick Out Lifted bottom foot.
7. Leg straight Knee Tap Front/Foot Lift behind (Rainbow)
Repeat on Right side

Bonus: Abs :45 10 rounds (2x) – Didn’t notice M used a band here & I went w/ no equipment. She did these no rest. This’d be a great set tacked onto a Zgym for after work, but I’d do it timed to do 2lb ankle weights for all but #4 & maybe #8
1. Crunch
2. Left Knee Crunch in – Right foot press out (Right elbow to knee)
3. Right Knee Crunch in – Left Foot press out (left elbow to knee)
4. Crunch Pull Knees in and Press out
5. (Reverse Table Top) Tap feet to floor . Added a rev curl.
6. Left Side – Crunch Left Knee in & Top elbow crunch to knee
7. Rigth Side – Crunch Right Knee in & Top Elbow crunch to knee
8. Bicycle Crunch Right then left
9. 100’s (Hold up & pulse hands)
10. Hyperextensions on floor

Time 1:35

Summer Shred #33 X

80 degrees in the sun puddle again! Forgot to pull blinds. HR up to 170 in the first 4min. I hadda do it tho as I’d missed 2 WOs this week. I even passed up a way more excellent glass of wine than I’m normally privy to. #priorities.

Didn’t stretch at all though. There’s been WAY too much drama this week & I wanted to get to the shower & to the beer.

 

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Summer Shred #33 X

Buy in: Competition Burpees x 25

Workout Breakdown

Part1  (jump rope, sliders)
Jump Rope High Knees 1 min / SL pike abs x 10 / 10
Jump Rope High Knees 1 min / One leg kick (out to the side) slide (tricep) push up x 6 / 6
Jump Rope High Knees 1 min / Criss Cross Mountain Sliders (slow) x 20

Part 2  (5lb ankle weights +8lb vest)
Forward Backward Lunge x 10 / 10 20s
Side Leg Lift (x2) Goblet Squat to Overhead Press x 16 alt. legs 15s. Was glad she took a break @ 6 b/c I was getting dizzy & directly in sun puddle & noticed I was @ 173. Banged my knee so hard the last time there’s a little, round protrusion on the corner! Turned off vid @ 9th rep on first side & did slow. I was going a bit heavier than Z, an extra 12lbs on the upper body. Not sure how heavy her ankle weights are.
KB Swing x 20 35lbs (my heaviest bell) Doubled the reps.
Laying Side Leg Lift x 20 / 20
KB Swing x20

Part 3
Over The Pillows Jump to Pike Press Push Up / Chin Up
6 / 2 –  7 / 3 –  8 / 4

Buy out:
Plank Hold – 2 minutes

Time 40:13. I could go faster than Z now that I know the WO, especially in a cooler room. I hadn’t previewed this WO.

Summer Shred #6 & a bit of yoga

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.)

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183 is too high! 

Summer Shred #6 X

Workout Breakdown
Tabata Pairs (I didn’t do the whole set 4x thru but did as tabata pairs w/ 30sec rest bet the pairs, as per my usual = 17:30min set.

1. Wood chopper, left 20lb weight
2.Wood chopper, right

3. Reverse Burpees 10lbs
4. Weighted Low Jacks 10s

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.

buy out:
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.

Yoga

Just a little bit.

 

Full Astanga practice, minus the stats

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.

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 4th & 5th, 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 1min, foot against wall, 20sec upright, 40 back bending. Final 15sec looking head back
Rack single interval of 10/60
Block B (under hips) single interval of 10/60, feet on the wall
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 4min savasana

Couple of Zgyms & some of the beginning of astanga

Started later than I’d intended. I haven’t even ordered the new, large screen, high speed iMac yet but I started reworking my torn paper, smaller scale design. I’ve learned a bit already about building these 24×36 repeats in InDesign and I wanted to construct it a bit differently. I’m not going to pay as much attention to close-up detail as I would if I were making it for my job. Might also play around with placing both glass files and photos I find online.

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Never want to go all the way to 90 minutes in anything but my astanga these days, but I’ve actually managed to lose weight while working out less, without curtailing my IPA consumption in the slightest.

Summer Shred #5

  • Time = 28:14. I always count total time.
  • Note to self: if u repeat this WO, stretch out the hands & wrists first next time. Not sure if I’ll be able to do a full astanga tomorrow or not. Didn’t warm up at all & the first move was a plank & I got that mid palm tweak in the right hand that I’d sometimes get if I didn’t stretch before a practice. It’s always quick, but while sometimes it vanishes overnight, sometimes it’s around for a few days.

Buy in: Jump Squats x 20 w/ ppl band

x5 rounds √, √, √, √, √

1. Plank Kick forward to Side Plank Leg Lift 10/10 1st rnd – 2lb ankle weights. Changed to orange band after to improve time Vid uses no equipment – this was a great ab move w/ the added resistance!

2. Weighted Sumo Squat x 30 20s Would use BL sandbag for less reps, but 150 with 40lbs was enough. Z used only one dumbbell, I think a 12.

3. High Knees Single interval of jump rope 10/30 With Z, high knees always means w/ jump rope.

+Ladder: Jump Lunges 5 – 10 – 20 – 10 – 5

Buy out: KB Pendulum to Swing x 20 26lb kettlebell


My double unders are coming along! I take 5 (not 2 or 3) bounces in bet the DUs, but I made it thru 3 of the last 4 intervals w/out stepping on my rope. This was a tough set.sat 1.jpeg


Yoga

  • Suryas & fundamentals. First 3 poses of primary. Was intending to do 10/60 Urdhva Ds, but tho I’d made it this far working gingerly around the tweaky in my right palm I didn’t want to push it. Single 10/60 intervals of sirsasan, pinca m to an “as close I can get which isn’t very” vrischi & sarvangasana & then some more finishing for the normal breath count.

Legs Like A Dancer #10

Funny that none of my regulars are posting YouTube videos right now: Lisa Marie, Julia, Michele. And the ones I do less often aren’t posting much either, like Melissa.

But it’s ok because the short WOs of Zgym are really working out for me.

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Warmup: (10/30×6=4min) jump rope


Legs Like A Dancer #10

Warm-up: skip next time & do more yoga @ the end!

Workout Breakdown

Sliders:

1. Curtsy Slide Lunge Knee Up x 16 / 16
2. Third Position / Slide to Grand Plie on Demi Point 16/ 16
3. Side Lunge Slide to 4th Position Plie on Demi Points x 16 / 16 
4. Backward Slide Lunge to Arabesque Battement x 16 / 16

Power Band:

5. A la Sebesque Pulse on Demi Point (x10) / Squat Abduction on Demi Points (x4) X 8 sets alt. legs
6. Arabesque Battement in Table Top / Side Leg Lift x 10 X 1 set on each leg
7. A La Sebesque Pulse (x10) / 2nd Position Plie (x4) X 4 sets on each leg
8. Arabesque Battement in Table Top / Side Leg Lift x 10 X 1 set on each leg
9. A La Sebesque Pulse (x10) / 2nd Position Plie (x4) X  4 sets on each leg
10. Hip Raise Abduction on Balance Ball x 20 / Ballerina Hip Raise Pulse x 20 X 2 sets

Did like 3 yoga stretches after.