No Equipment Full Body Vacation Workout #1

Sticking with my plan to do body weight stuff for a little bit. I felt really great after yesterday’s fantastic yoga practice & thought my hip tweak was almost entirely gone, but then it did stiffen back up a bit later on, after I’d cooled off completely. Things are moving in the right direction though! I’d thought I might do a weighted WO on Wednesday, my last one for this week most likely b/c of the cat show, but now…. I think maybe yoga again. I wasn’t going to practice this week, but I probably should make one of my three days all about yoga.

U can totally c where I took my prescribed break during the HIIT. Good my HR comes down so quick. Means I’m fit & have fast recovery

No Equipment Full Body Vacation Workout #1

  • For the first time ever, I only took ONE break, when Julia indicated, lol. Of course I wasn’t keeping her pace every move, but this is still a rarity. (A completely timed Julia WO is also rare. Was great 4 me for today.)

Hiit Pyramid 50:10 1-10 & 10-1, 40:10 1- 10& 10-1, 30:10 1-10 & 10-1, and 20:10 1-10&10-1
1. High knees mtn climbers (increasing)
2. Tricep push-ups fast knee tucks and glute raise
3. Heel clicks (increasing)
4. Donkey kick up and over curtsy hops To my surprise, I was unable to achieve full handstand from this sideways entry. I’ve never tried a sideways approach before tho. Near full balance w/ the inverted part of the heel clicks tho. I exercise in such a small room I may as well have the wall as a no-flip backup (when I’m not doing yoga & prepared for the possibility of going over before I intend it to happen).
5. Push-up hold spider knee (increasing)
6. Quadzilla burpees
7. Groiners and sumo hops (increasing)
8. Jab cross upper front kick side kick
9. Plank frog hops bunny hops (increasing)
10. SL walk out push-ups to pistol I did these alt legs every round b/c pistols are still really challenging for me. I only touched down coming back up once tho! So, making progress.


  • Back bending intervals 15/30=23:15min
    1. Virasana
    2. Supta virasana
    3. Malasana
    4. Hanuman upright, R
    5. Hanuman backbend, R
    6. Hanuman upright, L
    7. Hanuman backbend, L
    8. Ardhamatseyen
    9. other side
    10. Standing arch A
    11. Forward bend
    12. Stanging arch B
    13. Forward bend
    14. Standing arch C
    15. Uttana
    16. Standing arch C
    17. Seated moving twist
    18. Standing arch D
    19. Uttana
    20. Standing arch D
    21. Seated moving twist
    22. Ustrasana A
    23. Ustrasana B
    24. rest
    25. Kapo wall walk
    26. Urdhva @ wall 1
    27. Rest
    28. Urdhva @ wall 2
    29. Rest
    30. Urdhva @ wall 3
    31. Rest
  • Paschimo I’d intended 2 do some finishing but the was enough for me, also wanted to see how much more design work I had for the day.



No Weight Thanksgiving Workout & Yoga

Been eating nothing but processed starch and dairy & egg fat for days! Also had a lot of stress and it’s not gone. Worked all day on some almond crackers on software & product I’m unfamiliar with. Was exhausted & hungry but had to do this.

[This WO would be great to do while traveling. You could pack some bands! Might start happening again. One never knows.]


No Weight Thanksgiving Workout

Plank HIIT 50:10 2x 14 mins
1. Plank hip dips and kick through
2. Oblique plank hops + 2 plank jacks
3. Commando down spider knees commando up kick under
4. 10 wide knee mtn climbers 10 high knees
5. plank walk out shoulder tap walk back 2 squat jumps
6. Down dog 3 way knee tucks
7. Rev plank and alt side plank dip reach under and crunch (or leg lift) would be nice to add ankle weights & bands in places if doing this 15/50

Lower Body Superset 1: 4x √, √, √, √
1. 8 (2) low diagonal side squats (2) squat jumps orange band
2. 5/leg pistol to rocket up to SL burpee OMG this move is HARD but I can do it, slowly, the full pistol too. I turned off the vid in 1st set. “Linda time!!!” lol

UPPER BODY Superset 2: 4x √, √, √, √
1. 8 bear hold shoulder tap to angry donkey And these are brutal on the quads too!!! Aaargh.
2. 8 incline pushup commando down dolphin pushup

HIIT set: 30:10 3x 6 MINS
1. surfer burpees
2. prisioner get ups squat jump
3. handstand kickups Discovered I could change legs in mid-air on this one. I’m close to but not too near a wall, so I can practice reaching full balance w/out danger of flipping (if not warmed up 4 it & I haven’t been doing yoga at all these day. I only tapped it 1x tho.

Tabata challenge 20:10 4x each move 10 mins
1. arms OH toe taps
2. Tricep push-ups 27 reps from toes, nose touching floor every time.
3. 3 groiners to pistol
4. High knees fwd box jump squat walk back
5. Pendulum lunge hops

Time = 1:11 Not to bad for me, especially considering.



NO EQUIPMENT Full Body Vacation Workout #7 by Kristin R & Yoga

I’d planned on doing this workout maybe Monday or Tuesday, depending on when the next rest day happens, but to my surprise I didn’t wake up feeling sore at all from yesterday. Also the relentless Portland heatwave finally ended, and it’s cloudy and cool today, the Pacific Northwest, gothic gloom expressed full force, at about four days, according to current predictions.

Also decided to do my 4min jump rope warm-up before the routine, since it starts with a banded set. Was happy to see it when I first read the breakdown though! I love using these bands.


Warmup: (10/30×6=4min) jump rope

NO EQUIPMENT Full Body Vacation Workout #7 by Kristin R

SET 1: 20:10 3x (6 min) ppl band
1. Banded Lateral Walks
2. Burpee Plank Jacks (band on legs)
3. Banded Squat jump Alt Knee to Elbow Cross Crunch
4. Banded Double Mtn Climbers

SET 2: HIIT 50:10 each move 2x before going to the next (20 Min)
1. Lateral Tuck to Plank Thruster
2. Pistol Rollback to Front Kick /Roundhouse Loved this move! I can get back up on the pistol squat pretty much no prob both sides. Put fingers down 1x only on the weaker, left side.
3. Tricep Pushup plank tuck to Alt Shoulder Taps
4. Bunny Hops Fwd Squat + front kicks Bunny Hops back
5. Oblique V-ups to V-up
6. Switch Lunges 3x to Runners Lunge Toe Taps 3x
7. Pushup Alt T-Stand Leg Raise
8. Handstand to Kickthroughs
9. Around the World Abs This is the 1 move I’d change, for some oblique crunch I can feel better.
10. Dynamic SL Pike Pushups Would be good w/ ankle weights!

SET 3: 40:10 2x (5 min)
1. L Curtsy Pulse to Lateral Lunge Leg Lift
2. Alt Pendulum & Kickunder Pushups
3. R Curtsy Pulse to Lateral Lunge Leg Lift

SET 4: 30:10 2x (5:20 min)
1. Commando and flip Cross Toe Touch
2. Tricep Pushup + 2 hip dips
3. Squat Pulse to Failure then do 2 Groiners, repeat
4. Tricep Pushup Alt Supermans (opps arm and leg straight raise)

SET 5: No Rest Tabata Pair: (4 min)(Jugglers in 10 seconds) If I repeat this wo, I’ll do this as reg tabata & with my 5lb ankle weights, skipping the getting up & down to the floor every interval.
1. Supine Oblique Heel Reaches
2. Straight Leg Bicycles

Booty Banded HIIT: 30:10 x1 (4 min) ppl band
1. Right SL Bridge
2. Knee Trap RIGHT Donkey Kick
3. Squat Jumps
4. Left SL Bridge
5. Knee Trap LEFT Donkey Kick
6. In & out Squat Touchdown

Total time so far including warm-up & all breaks: 58:15

I skipped the yoga flow cool down in favor of my own, non-vinyasa yoga. 


About 31min of my own, easy, restorative yoga. Well… not flattering but SO BORING (from the outside – felt good in the doing) no one is ever likely to watch it, lol.