1/3 HIIT & 2/3 Yoga

Recovery workout time! I’d have take a rest day if I didn’t already do that twice this week, so a little moderate activity & stretching instead. For this format I often like to take a mini Bender routine & add on. I adapted this set by adding on a single 10/30 jump rope interval before every #d rep based move.

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HIIT (& reps)

-10 reps ea move w/ the jump rope before = 19-min set. Normally I’d likely change the reps to 16, but this is just the warm-up for some easy stretching.

  1. Squat, Floor Tap 2, 20lb weights Coming all the way down to rest weights on floor & thighs on backs of calves
  2. Weighted Crunch Tap 10lbs Crunch up, holding weight up straight. Tap heels to floor.
  3. 1 Leg Squat (right) 2, 15lb weights Start kneeling w/ front foot in bet weights. Come to standing w/ back leg hovering.
  4. 1 Leg Squat (left)
  5. Weighted Temple Tap Abs 2=1 10lbs
  6. Curtsy Lunge Twist 2=1 2, 15lbs weights
  7. Romanian Deadlift w/ pulse @ bottom 2, 20lb weights
  8. Pull-ups 5 no assist & 10 w/ blue band Bent Over Row Why not right? I haven’t practiced them awhile & in this context it’s low pressure.
  9. Chest Press w/ pulse @ bottom  2, 20lb weights
  10. Hammer Curl and Tricep Squeeze 2, 15lb weights

Yoga

  • Suryas & fundamentals (w/ the hand standing in suryas
  • First 4 poses of primary, to ardha baddha pada paschimo (Added gomukhasana arms when I set back up from last pose, w/out moving leg in ½lotus, then jumped back)  About 30min to this point & then stopped for notes.
  • Then no-vinyasa twisting single intervals 10/30: ardha matseyen, marichy d, upavistha kona, parighasana, baddha kona A,
  • Virasana, supta vira, malasana, uttanasana, single intervals 10/60
  • Hanuman, Block A and B, Urdhva D (1min)
  • 1min sirsasana (w/ 10 breaths in all the parts past the first one), sarvangasana, then finishing to matseyanasa 10breaths

First blog post • today’s workout

I can’t believe I’m starting yet another exercise blog! Their little lives get shorter and shorter. After I got locked out of my last, public exercise (and other stuff) blog on WordPress, I swore I’d move back to where I started, Blogger in fall 2005, and stay private. Well… after WordPress I couldn’t adapt to the clunkiness of Blogger. It seems somehow like it’s much less reach and/or searchable too, though I don’t have any real sources to base that on.

Anyway I’ve been going with the aimless lately, the path of least resistance, as per Abraham, AH, Abraham-Hicks. Here I am again.

Realized in planning today’s workout that I did ashtanga TWICE last week. That’s unusual. Then I killed myself with a Fit Body by Julia workout yesterday. Today’s going to be lighter. I decided right away to do my 1/3 HIIT and 2/3 Yoga format, first part Ashtangesque and 2nd part more of an ad-lib to my favorite poses of finishing.

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Adapted from Quick Total Body Sculpting HIIT Workout, but (15/50) with jump rope before every #d move for a 26min set. Plus I changed the last two moves. I’m sore and sluggish so I decided I’d jump rope as lazily as I like.

  1. Squat Press 30lbs (two 15s)
  2. Spiderman Plank Can elevate feet. Move sort of quickly.
  3. Runner’s Lunge Pulse-Right   touch knee lightly to floor & then extend heel back for stretch. Can hold some weight.
  4. Runner’s Lunge Pulse-Left
  5. Bent Row & Kickback (didn’t wanna do a fly w/ 15s again, right after yesterday, and didn’t want to drop to my 10s) 
  6. Table Leg Press-Right In crab, extend leg forward & then kick up, keeping hips as high as possible.
  7. Table Leg Press-Left
  8. Rock the Boat V-Up Low boat, tuck in w/ knees bent, extend legs straight & up & tap toes
  9. Elbow Tap Side Plank-Right Forearm side plank, tap floor & extend up
  10. Elbow Tap Side Plank-Left
  11. Frog Hopper Hip Stacker I chose a similar move that allows me to work on achieving balance & is both legs @ one time, so I added in one of my favorite ab moves for the last exercise Down Dog Hop-Right 
  12. Pike Slider Abs

Yoga

  • Suryas & fundamentals
  • some 10/30 intervals