Tabata & an easy HIIT

Of course I’m going to sweat in a 75-degree room, but something is better than nothing. I wasn’t gonna WO at all today b/c I paused to feed the cats, which is why I usually make them wait.

IMG_6115.PNG

8 Minute Tabata #7 X

Was gonna do this as tabata pairs, which is frankly much better, but then I wasn’t gonna WO at all tonight so shortened it to the Z set.

  1. High Knees
  2. Chin Ups
  3. Double Unders ropeless
  4. (Box) Squats (with pulse) BL sandbag
  5. High Knees
  6. Push Ups
  7. Double Unders
  8. Pistol Squats

Total Body Fat Burning Home Workout: No Equipment Exercises

20 Rounds of 10/50. Along w/ vid.

  1. Jump rope, basic bounce, w/ a few double-unders thrown in. I need to be relaxed for them (20sec intervals might be too short of a time) and bounce 5x between attempts Knee Raise
  2. Pendulum Squat
  3. Leg Extension-Right
  4. Leg Extension-Left
  5. Low Impact Burpee
  6. Leg Drop Abs
  7. Side V-Up-Right
  8. Side V-Up-Left
  9. Superman
  10. Angel Abs
  11. Mountain Climbers
  12. Jump Squat
  13. High Knees
  14. Russian Kicks
  15. Skaters Lunge Jump
  16. Warrior III-Right
  17. Warrior III-Left
  18. Hydrant-Right orange band
  19. Hydrant-Left
  20. Curtsy Lunge-Alternating BL sandbag (b/c I had it handy)
Advertisements

Quick HIIT, “laundry stairs” and a bit of yoga

Was considering doing just part of Michele’s latest WO, but since we’re on the eve of a 3-day weekend I decided to save it / do the whole thing @ once, later.

IMG_5978.PNG

20-Minute Workout for Core, Arms and Legs

  • +8lb vest, with Jesse & the vid as I was too pooped last night to bother w/ previewing.
  • WO starts after 10:41. I started jumping rope (for 2-3min) while J was talking but then I realised he was explaining the whole WO so hit fast FWD.

1. Wood Chopper-Right 20
2. Wood Chopper-Left
3. Tuck Jump Burpee Plank Step Out
4. Rock the Boat
5. Side Lunge Lift-Right 15s
6. Side Lunge Lift-Left
7. Dips
8. Side Plank Hip Tap-Right
9. Side Plank Hip Tap-Left
10. Heel-Click Surfer Burpees
11. Down Dog Side Plank-Alternating
12. Supine to Sit 15
13. Runner’s Lunge Leg Lift-Right
14. Runner’s Lunge Leg Lift-Left 15s
15. Deadbug

12 8 Minute Tabata #4 X

This is a Zgym WO (a “set” really) I hadn’t gotten to yet. 3x thru, ea move I did it this way, instead of doing moves sequentially 1-8 & then repeating, b/c I have to leave the room to get to my pull-up bar. It’s easier to move around less when working from a breakdown.

  1. Over the Reading Pillow Box Jump
  2. Pull-Up / Squat
  3. Hang Cleans Deadlift to Squat 20s 
  4. Bird Dog / Tricep Push Up Plank. Extend 1 arm & opp leg, alt sides. Push-up.
  5. Side Slide Lunge with SA press-up 26lb kettlebell. Weight in L arm, cleaned 2 shoulder, slider under R foot. Lateral lunge RL. Back to standing. Foot off slider & SA press.
  6. Other Side
  7. Squat Twist Burpee Push-up & jump fwd to squat. Running man lunge while twisting to the side, alt sides.
  8. Kettlebell Swing (w/ Squat on the Out?) 26lbs

Intermission

Ran downstairs to basement to put laundry in the dryer. Trying to get it done before the “kids” are back for the weekend. Fed Henry. Since HR was still high I left the monitor going.

Yoga

Just a few minutes.

 

Exercises for Strong, Lean Abs- Bodyweight with Cardio Burn

I finally did it!

Express workout / “just do something” time! I got a great sweat because it’s 86 degrees in this room, lol. Would be great for Astanga but I didn’t want to spent 90min to an hour and 45. I might work up to that one night a week though, maybe on crap weather days.

Funny that it’s harder for me to do a short workout because I think, Oh that’s not worth it.  But it IS, if I’m not getting any endorphins otherwise that day, certainly if it’s all week.

I’m thinking about trying out Zuzka’s ZGym for a month… She uses a lot of equipment I don’t have but does only very short workouts. But is it worth changing your clothes for 15-20 minutes? That is my question. Anyway I always like a Bender for a simple, clean-cut set, and this is body weight! Not bothering with getting out a ton of equipment for a quickie sounds like a good idea.

IMG_5943.PNG

Exercises for Strong, Lean Abs – Bodyweight with Cardio Burn

30/50 (high knees as cardio) w/ vid holding HR monitor strap in place every time

  1. Reg Burpees Walk out Plank
  2. Back Stroke Abs
  3. Side Plank Leg Tap Extension-Right
  4. Side Plank Leg Tap Extension-Left
  5. Swimmer/Breast Stroke
  6. Angel Abs
  7. Rock the Boat with Kick
  8. Reach Through Side Plank & Hip Dip -Right
  9. Other Side
  10. Tricep Dips
  11. Commando
  12. Handstand Shoulder-Taps Down Dog Reach Through
  13. Low Impact Jumping Jacks I hadda do SA, alt every 2, b/c of Wahoo strap being loose
  14. Alt Pistol Squats Chair Squat Calf Raise
  15. Wood Chopper-Right 15lb weight
  16. Wood Chopper-Left

Yoga

(10/60 continuous intervals of 7 astanga finishing poses, a little over 8min.

HIIT & Yoga

Still no new workouts from Melissa, but I did two of her routines twice through each & then a bit of stretching. I need exercise more than ever these days.

IMG_5639.PNG

Set 1

  1. Cross Donkey Kick
  2. Jump Rope
  3. Surfer Burpee
  4. Jump Rope
  5. Lunge Hop Switch
  6. High Knees
  7. Mountain Climber
  8. High Knees
  9. Russian Kicks
  10. High Knees
  11. Jump Kick (right)
  12. Burpee 2nd rnd did as tricep burpee, 10s, hands on weights & kickback @ the top
  13. Jump Kick (left)
  14. Burpee
  15. Punching Side Lunge Hop 2nd rnd w/ 3lb weights

Set 2

  1. Sumo Squat Tap (right) 10lbs 2nd round
  2. Sumo Squat Tap (left)
  3. Bench Hop-Overs High Knees I find a lot of high knees boring & b/c there were some in the last set, I changed them all to three alt cardio choices I thought would be more fun for me. Changed my breakdown timer to 15/50 tho, to give me time to figure out which move I’m on w/out missing seconds of working intervals.
  4. Jump Kick (right) / Side plank hip dips & leg lifts 2nd round – had done 3 rounds of these ea leg already
  5. Jump Kick (left)
  6. Skaters High Knees
  7. Mountain Climber Pushups
  8. Table Top
  9. Heel Clicks High Knees  building, so 1-1, 2-2, 3-3 etc
  10. Russian Twist
  11. Alternating Hip Thrust
  12. Bench Hop-Overs High Knees
  13. Hi-Low Table Kicks (right)
  14. Hi-Low Table Kicks (left)
  15. Skaters High Knees

Yoga

  • About 15min

Strength and Cardio HIIT #4, quick lower body burnout & some uncomfortable yoga

But I did it anyway

Doing a push-up heavy / upper body routine with a stiff neck probably wasn’t the greatest idea. I’m pretty sure it’s even worse than yesterday. My tendonitis issue in the left elbow is extra annoyed lately too, as am I.

IMG_5555.PNG
110 HR average is like a sad yoga day

Strength and Cardio HIIT #4: Chest & tris focus

Warm up: 30:30
1. Rev Lunge cactus arms
2. Lateral Lunge and reach
3. Swimmer arms
4. Down dog to Lunge hop
5. Skaters
6. Walk out pushups

Strength Hiit 50:10 2x 8 mins
1. 1 & 1/2 chest press 20s
2. Upright chest press burpee 10s
3. Incline fly 15s on dinosaur (thoracic back bender)
4. Weighted walk out pushup plank hop walk back 10s

Strength Tabata Pair 4 mins 15s
1. Incline chest press dinosaur  
2. Close grip press headbanger

Strength Tabata hiit 4x each move 8 mins
1. SSD chest press 20s
2. Tricep pushup bent tricep kickback 10s
3. Pushup shoulder tap, plank hop
4. Fwd lung press backs 10s

Bodyweight hiit 50:10 2x 8 mins
1. Tricep pushup to dolphin
2. 4 Repeater kickthrough 4 plank hops
3. decline tricep push-up Burpee
4. Bosu push-up and 3 mat hops (hands stay on weights Bosuhated this move for whatever reason but I’m hating on a lot of things lately. Being hangry doesn’t help that…

Bodyweight Tabata Pair
1. Double bosu bench pushup burpee I did 2 bench hops for my jump
2. Chatharunga up-dog down-dog I did plank-catarunga-updog-catarunga-downdog

Bodyweight Tabata hiit 4x each move
1. Bosu staggered pushup burpees Used weights to staggar
2. OH bench bosu toe taps 10s
3. Bosu plank jack shoulder taps
4. Walk out Pushup pulse plank hop 180

Time = just under 54min

Lower Body Sculpt and Shape

  • 10 reps ea move

1. Plie Squat Press 10s
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right) 20
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right) 20
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Yoga

  • Non vinyasa 4 the remaining time

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.

IMG_5343.PNG

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.

 

 

 

This was supposed to be a really chill, easy to moderate workout

And it was supposed to happen yesterday, but I got distracted with a variety of projects and decided to take my 2nd rest day for the week. Granted I am really tired today – up periodically in the night (waking from dreams, cats, noise in the house) and got up at 5:30, which is highly unusual these days. MUCH easier to get up for ritual than 2+ hours of a ridiculously strenuous Astanga practice though, like I did for years, back in “ye old days”. I do really enjoy my greatly scaled down, when I want practice! I guess going as far as I did was useful for learning how much is really (personally) necessary or desirable.

IMG_5247.PNG

 

26 Minute Crazy Tabata Cardio

 Tabata is my go-to when I don’t want to work all that hard. And then she kicked my ass! I skipped the cool-down & took a break before moving onto my reps set.

Standing Lower Body Low Impact Workout

Pretty sure I did this at one point, for time. I decided to do for reps & add some light equipment here and there. Melissa had a sore neck when she recorded this so I figured it’d be perfect for me today, lol. I did a

Level 3: 20 Reps Time on 1 round = 24:40
+8lb vest

1. Squat ppl band
2. Wall Sit Leg Lift (right) reps 10x, switch legs, then repeat These are f-ing hard! My vest made balancing harder too.
3. Wall Sit Leg Lift (left)
4. Around the World Lunge (right) 5s front, side & backward lunge (so w/ the vest, 13 extra pounds)
5. Other side
6. Step-Up (right) +2lb ankle weights – lift back leg straight out to the back. Foot stays on bench
7. Other side
8. Split Squat (right) 20lbs
9. Other side
10. Sit to Stand (right) Was gonna hold merely 10 extra pounds & then I got here & I’m like, Nope. My little 8lb vest is quite enough added weight. And then I still hadda split it up into two sets of 10 w/ a break in the middle.
11. Sit to Stand (left)
12. Side Step Up Lift (right) +2lb ankle weights
13. Other side
14. Goddess Squat Reach (right) +2lb ankle weights. Plie squat & then come up to stand on right leg, reaching up & out w/ right hand, 5lbs in hand
15. Other side

Abs

  • adapted from an old BodyRock WO, 10/50. Was gonna do 2 rounds & I really should’ve, but did one, 10/30 – 6:40min
  1. Same arm & same leg crunches, holding 5lb dumbbell
  2. Other side
  3. Keep legs up together & straight & press 10lbs towards them
  4. Tuck abs w/ one ankle crossed over the other
  5. Top leg  – make splits in the air. Reach both arms straight past the outside of that leg
  6. Reverse curls same leg on top
  7. Tuck abs w/ other ankle crossed over the top
  8. Top leg  – make splits in the air. Reach both arms straight past the outside of that leg
  9. Reverse curls same leg on top
  10. Swimmers (on belly)

Yoga

Timed, non-vinyasa – longer holds than usual on some poses.

 

 

 

 

 

 

 

 

 

 

Meh mood, lackadaisical, 1/4 normal effort mash-up

I really didn’t want to do much of anything exercise-wise today.

Someone posted the first video in Julia’s group, asking if anyone had tried any of her WOs. Seems like a new channel. I previewed round one of this “for time” routine. Took her 17min 9. I decided to do my version as slow as possible, lol. Seriously, when I’m consulting a list w/ new moves, not being pushed along by a demonstrator’s pace, I can get really lackadaisical. I blame my yoga background. Slowing down, mindfulness, extreme attention to detail – these are all good things when you’re practicing asana.

Odd things of late

  • The yoga makes my glutes more sore than other kinds of WOs.
  • I’m just not as into lifting heavy right now, for whatever reason.

IMG_5226

  1. Lateral jump. (jump over mat) Rev lunge w/ outside leg & then side kick 12x
  2. Running man jump shuffle, 2=1 10x punch fwd, 10x punch up (3x ea direction) 5s
  3. Hang clean to deep squat & stand, 20s 12x
  4. Half-way push-ups 8x followed by 5 full push-ups (2x)
  5. Lateral Switch lunge to pistol 12x 1=1 Changed this move Regretted making this harder! Managed one continual round of reps first time thru but took a little break ½way thru 2nd set.
  6. Lie down arms pull OH & press up 15s 10x Kept dumbbells pressed together during 2nd round. Weight was a little heavy but I lived.
  7. Plie squat, lift heels & come up, BL sandbag, 12x
  8. Plank, knee to opp elbow & same side elbow 1=1, 12x

Time = 25:03

Then I did 3 of 4 rounds of the abs routine below. Pretty funny to realise I’d sort of tweaked my left arm during the first set I did, and then I started off this last set w/ ankle weights, swapped them for one 3lb bet feet for 2nd round but hit failure during the first move. And then when I got to an hour’s WO time I’m like, You know what? I’m done. Wasn’t curious enough about the following tabata to even look at it.

 

60min cardio HIIT & some Yoga

Took a rest day yesterday. I’d done five workouts already for the week, and while it’d have been nice to get in a 6-day after all those light weeks (cat shows / cold), my upper body was still really sore, especially the front of both shoulders. It hurt to roll over!

But it’s funny how when I’m making the decision to rest there’s a bit of maudlin regret, but the very next morning I’m all, Man I’d like another rest day. 

IMG_5184.PNG

20 Minute Boot Camp Sculpt Workout

Round 1: Video is a 20min no-rest set of 30/50, with high knees as the 30sec cardio before every #d move
Round 2: 15/50 with jump rope before every #d move for a 32:30min set

  1. Wood Chopper RL 15lbs
  2. Wood Chopper LL
  3. Side Lunge Kick RL two 15s
  4. Side Lunge Kick LL
  5. Plie Squat Jump 2nd round added 3lb weights
  6. Alternating Utkatasana to Dighasana A 2nd round added 3lb weights – made a lot harder!
  7. Hip Thrust (right) Brought my sandbag into the room thinking to do it the Julia way, but actually, doing it from table top & really trying to lift hips at the top & I feel it more, just bodyweight the Melissa way.
  8. Hip Thrust (left)
  9. Mountain Climber / Mat jumps for 2nd round
  10. Toe Tap Push-up push up to alt side ankle tap in downdog
  11. OH abs, 10lbs / Regular Sit-ups  Plank Crunch
  12. Side Plank Hip Lift (right) 2nd round add ppl band & leg lift
  13. Side Plank Hip Lift (left)
  14. Commando / Mat Jumps Plank to Dolphin Changed only b/c moving from dolphin back up to plank can irritate my left tricep weak spot
  15. Plank to Lunge I did mine lifting arms straight up OH 2nd round added 10lb weights

 

Yoga

Single intervals of 10/60

  • Virasana, Supta V weighted, 50lbs
  • Malasana, Paschimo
  • Anjenayasana ½ arms straight OH and ½ backbend, holding 3lb weights
  • Hanuman strapped, 20sec upright 40sec backbend
  • Urdhva D @ wall, on blocks, tall way
  • Sirsasana & Sarvangasana – 10/3min each, halsasana & karna pida, 10 breathes, 1min savasana