PURE Strength Workout #2: Shoulders, Back, and Biceps by Jamie B

Almost forgot to post! This was a short WO. Instead of my usual yoga finisher I decided to pick out a random YouTube abs burnout & it was so bad! LOL. I did a set & then stopped.


PURE Strength Workout #2: Shoulders, Back, and Biceps by Jamie B

Superset | 4 sets √, √, √, √
*I added a single 10/50 interval of jump rope before every round, just to get the HR going.
1. Upright Row x8 15lbs
2. Shoulder Press x10 15s Was going to @ last start w/ 20s and try to do 2 rounds that way, but then I saw there’s a SA seated shoulder press later.

Ladder | 3 sets √, √, √
*Each move x1, then x2, etc. until x5 reps = 1 set
1. Underhand Front Raise 10lbs The 1st move is the killer.
2. Drag Curl (slide up torso bending elbows & pulling back- do not raise shoulders)

Superset | 4 sets √, √, √, √
1. SSD Bent Over Row x12, 10, 8, 6 (perform row on each arm singly, then together = 1 rep- increase weight while decreasing reps each set) 13s, 15s, 20s (for last 2 rounds)
2. Dropset: Lateral Raise x8 twice standing on orange Beachbody band & pulling up / 10lbs I didn’t want to hold a 10 & 3lb weight in ea hand for the heavy set. My other option was to do 10s & 2lb wrist weights, but I only do that for entire sets b/c it take extra time to get them on & off. Was glad I tried using the band b/c I was able to keep tension on the delts the entire time & work lateral raises in a new way.

Superset | 4 sets √, √, √, √
1. Seated SA Shoulder Press x8/arm 15s rnds 1&2, kept palms facing in. Added 2lb wrist weights for 3rd round, Used 20s 4th round Julia does 24s, lol. I’ve had a persistent sore spot @ the back of my left elbow for a bit.
2. Bicep 21’s 7 high / 7 low / 7 full 10s For me, the flow made more sense doing the highs before the lows (lol!), opp of video.

Incline High Volume Tri-Set | 3 sets √ I don’t have an incline so…
1. SA Back Fly x15/arm (One hand & knee on bench) 10
2. SA Hanging Bicep Curl x15/arm (One hand & knee on bench) 10s 1st rnd, 2nd rnd added 2lb wrist weights for this & the next move 12lbs still felt a bit light for this move, even after all the other biceps! But I was a weanie & didn’t step up to 15s b/c of the amount of reps.
3. Around the World x15 (on dinosaur, a thoracic back bending propArms out OH bring out & around down by sides & back – 5s. Thought about just doing it standing, bodyrock style, decided doing it in a backbend might be nice, since my only real “incline” option is this yoga prop. Was interesting! 7lbs was challenging for the targeted muscles @ this point in the WO. I’d do 8 at most but don’t have those.

Time = 55. Then I paused my timer to decide what to do next. I did a search for “10, 15 minute abs” on YouTube & picked one (which was right @ the top). Not a fan! I’d had it embedded but I wouldn’t link b/c I didn’t think it was any good. No transition time & unnecessary 30-sec breaks in short ab intervals, then a 1-min rest! Decided to just stop at an hour. Screw it, maybe I will get in a WO tomorrow before painting.



Lenula’s Killer Legs and Buns

This is a 2016 WO that someone posted about on the FB group recently, which I’d been meaning to get around to. Holy shit! They’re not kidding with the “killer” in the description. Kicked my ASS, which I needed. And I haven’t done a full yoga practice yet this week, so that’ll have to be the last WO of the week, tomorrow.


Warmup: (10/30×6=4min) jump rope

Lenula’s Killer Legs and Buns

Burn-in: 10 of each: This is the 1st ½ of the burn-out, but I hate long reps sets @ the end.
1. Yoga tricep pushups
2. Jack shoulder tap pushups Jump feet out on the down & tap opp shoulder on the up.
3. Dive bomber pushups
4. Pike slider abs Elv ball pushups slide feet in from plank – pike push-up
5. One arm pushups Tried from knees, alt arms. V awkward! I’d do staggered push-ups if repeating

Part I: 15/60 x3 I pushed pause after all 3rounds! LOL. “Don’t sit down,” Julia says, as I’m sitting down. Sweating like crazy.

+8lb vest rnds 2&3, except for during the pistols. Even alternating, those are challenging enough 4 me that I don’t want to add any extra weight.
2. SL BOX JUMPS & ½ BURPEE  Ya f that single leg bizness. (If there weren’t already pistol squats I might’ve done lateral SL box jumps to pistol – is a bit easier from the side, for me to jump up)

1. DEADLIFT L (10) 15s
2. DEADLIFT R (10)
3. BACK LUNGE + step up + 4 SIDE LEG LIFTS L (10) stand parallel 2 bench. Lunge & step up IMMEDIATELY 2 bench, w/ leg closest to bench – the the leg lifts This was SO HARD! Second round I shortened to 5x per leg b/c I couldn’t see timer. Moved onto 5th move. Was gonna finish but there was like 5 seconds left. Moved on!
4. BACK LUNGE + step up + 4 SIDE LEG LIFTS R (10)
5. PLIE HEEL CLICKS (10) No weight! Was thinking when previewing maybe 10 max

Burn-out: 10 of each:
6. SL pushup to T stand
7. Kickthrough froggy pushups
8. Tricep hold + toe taps
9. Pushup + plank tuck jumps
10. Explosive pushups

Time = 1:08


Timed, non-vinyasa

Yoga / Shoulder Focus WO / more Yoga

Excellent WO today, woot!! I guess the solution to my low energy spell awhile back was indeed exactly what I chose to do, keep it regular but with more moderate WO intensity for a bit. I was choosing to not go 100% for awhile, but today I felt up to it.


Strength and Cardio HIIT #2: Shoulder Focus

Warm Up: Timed asana = 7.5min
Since I’d already decided to do the one reps set on my own it made sense to skip the warm-up & just joined in for the first Tabata. I woke up w/ a little tweak in my neck & my hip flexors are always sore lately. Wanted to stretch it out.

Strength Set: Shoulders :
Set 1: decreasing Evens Pyramind combo moves 10-2
1. Wide push-ups and weighted press up jacks 15, weight held goblet style
2. T-stand presses and commandos 10s +2lb wrist weights. Get into t-stand & do 10 presses ea arm / commandos are 1=1 W gonna do 15lbs but left shoulder / neck stiffness…  Commandos were clunky w/ bulky wrist weights on but it was ok.
3. Ski squat swings 35lb kettle bell and ssd military presses 15s, palms facing in
4. plank hops and front raises 10s, I did my front raises palms facing down Yogified the plank hops round 6 on, by having hands just a bit further apart & aiming to jump from bear crawl to toes lined up with fingertips, or at least past the toes. LOVE this new move…

Set 2: tabata pair 1: 20:10 8x 4 minutes @ 18:45
1. push press 20s
2. turkish get ups 10

Set 3: Tabata Pair 2: 20:10 8x 4 minutes
1. Decline pike pushup clean and press 20s moved to floor after 1st interval to try to get more of the move in. (Setting dumbbells down just the right way 4 decline takes extra seconds.)
2. Lateral raises 10s

Body weight Cardio Hiit set: Set 1: 50:10 2x
1. High knees & mtn climbers (increasing)
2. Decline tricep burpee switch lunge squat jump
3. Heel clicks (increasing)
4. Donkey kick up and over 2 curtsy hops
5. Down dog glute raise to spider knee pushup 2nd round I tried a def stop in plank & then doing the spider-knee push-up w/ chest facing straight down (not turned to that spider knee like usual) & knee- touching / getting a little bit of support by that arm. Interesting!

Set 2: Tabata Pair time pyramid: 6 mins
1. lateral box jump 180 Felt my “slept wrong” stiffness in the back just a little here but it forced me to really pay attention to my landing, jumping down as soft as possible to the balls of my feet.
2. 3 Groiners and 2 front kicks

Set 3: Tabata Pair: 4 mins
1. Plank frog hops bunny hops (increasing)
2. SL burpees hitch kick 15s

Skipped the yoga flow cool-down, as per usual.

I wish there were breakdowns on this channel, but there aren’t so I did from video. (I’d been planning on trying a 30min HIIT, but since I’d already gotten a great WO (sweat dripping down back & shoulders as I type this) I decided an ab burnout (again) and a bit of closing stretching.

I think she said her name is Crystal! Was looking 4 that info last time. Anyway I like her abs sets. It occurred to me awhile back that, perimenopausal abdominal softness none-withstanding, when I got ripped abs it was initially through lots of targeted ab work. No WO felt complete without it. Also shitloads of cardio and (I’ll admit it) a boost from small doses of ephedra, when it was legal & you could get it.

PURE Strength Workout #3: Full body , back bending intervals & finishing poses

Here’s my birthday workout!!


I was going to do an Astanga, but then decided to check out this other Jamie, having just tried the first one. Skipped 2 and 3 for now b/c those are upper body focused & I didn’t want that. The vid is 46min, but I knew I could make it last over an hour, lol.

Previewed one round of each set & then did entire WO by breakdown, with music.

PURE Strength Workout #3: Full Body by Jamie B

Banded Tri-Set

ppl band 4 sets √, √, √ √ 20:54min for first set. Took a break.
1. Slow Tricep Burpee x10 (slow lower into deep squat and place hands on floor, jump feet back and perform tricep push-up, jump feet up to hands again and raise torso to be in low squat, jump up)
2. Glute Bridge + Chest Press x20 (hips pressing up @ the same time as weights) 15s 1st rnd 1/2 set on bench – kept sliding. Moved to floor to work lower body more & then upper body had less work (not lowering below bench). 2nd rnd 20s, 3rd rnd back to 15s
3. Double Bench Squat + Press Up x10 (sit on bench, DB held horizontally at chest, perform squat x2, press DB straight up x2 = 1 rep) 20, held horizontally @ chest goblet style. 1st rnd – stood & pressed up by accident. Was harder, and slower(!) doing the 3 rounds as written.

SA Giant Complex

4 sets @18:02 √, √, √, √
*All moves performed with only 1 arm/set- switch arms each set
*Perform each move 2 different ways: I did from plank on floor first x8 and then standing with regular movement x8 That’s 64 reps per move, for each arm – 10lbs. Did as a complex ea round, not putting down weight. Could’ve gone slightly higher for biceps but would’ve wasted too much time getting wrist weights on & off.
1. Lateral Raise
2. Bicep Curl
3. Front Raise Hardest one to do from a plank on the floor. Tried turning palms in for 2nd rounds ea arm and that made it worse than palms down!


4 sets √, √, √, √
1. Sumo Squat + Pulse x8 (DBs held low between legs, lower into squat, pulse x2 = 1 rep) 20s
2. Romanian DL + Upright Row x10 (lower down into DL, rise up and perform upright row = 1 rep) 10s I sometimes used 15s for upright rows, but didn’t want to for 40 reps, so I did alternating SL deadlifts. I did a lot of lower body yesterday so that was ok.
3. Lateral Lunge + Twist x8/leg (hold DB horizontally by ends at chest throughout, step into lateral lunge, rise and raise same leg bringing knee to opposite elbow = 1 rep) 10s, held goblet style

No Rest Tri-Set

3 sets 15s Managed to do all 3 rounds w/out putting down the weights once! 15lbs would be all my grip strength endurance could manage tho.
1. Arnold Press x10
2. Alt Reverse Lunge x10 5 per leg
3. Bent Over Row x10

Time = 55:37


15/30 back bending intervals ) 21:45min

  1. Virasana
  2. Supta v
  3. Malasana
  4. Hanuman upright 1 RL
  5. Hanuman backbend RL
  6. Hanuman upright 1 LL
  7. Hanuman backbend LL
  8. Standing arch A
  9. Forward bend
  10. Stanging arch B
  11. Forward bend
  12. Standing arch C
  13. Uttana
  14. Standing arch C
  15. Seated moving twist
  16. Standing arch D
  17. Uttana
  18. Standing arch D Normally I’d hold 3lb weights for this last one, but I got a bit of the Miami reaction, coming up from supta v in a hurry. Got the back crack / release in move 13, the uttana, but I didn’t wanna push it.
  19. Seated moving twist
  20. Ustrasana 1
  21. Cat / Cow, sitting on heels
  22. Ustrasana 2
  23. Cat / Cow, sitting on heels
  24. Urdhva D 1 All 3 of these w/ hands on blocks
  25. Rest
  26. Urdhva D2
  27. rest
  28. Urdhva D3
  29. rest

Finishing poses paschimo to matsyasana – lying leg twist

PURE Strength Workout #1 & abs


Occurred to me that I could just “get over” the idea that a WO should always be 90min. Wahoo TICKR says I burned 642, so it was probably about half that. That’s ok! Normally I rest on Thursdays. I think maybe I’ll do another Astanga tomorrow, on my birthday.


PURE Strength Workout #1: Booty by Jamie B

Banded Superset | 12 reps each, 4x √, √, √, √ orange band. If I do this routine again I might cut it in half and do ppl band here & heavier weights move 2.
1. Side Step Squat (feet start together, step out to 1 side and lower into squat, alternate side steps each rep) BL sandbag
2. Alt Sumo Pulse Box Squat + Full Sit (toes pointed out, lower down to just above bench and pulse x3, rise fully, next rep sit fully on bench and rise, continue alternating each rep- legs wide enough apart to keep tension on glutes throughout) 1st rnd – 35lb kettlebell – too heavy! 20lbs next 3 rounds

Tri-Set | 4 sets √, √, √, √
1.Reverse Lunge + Static Lunge x8/leg (step back into reverse lunge, keeping feet planted rise up, lower back down and then step back to start = 1 rep) BL sandbag
2. KB Sumo DL + Squat Rise x8 (KB held low between legs, toes pointed out, lower down into DL, bend knees to lower into low squat, rise up from squat = 1 rep)
3. KB Sumo Squat + DL Rise x8 (same feet placement as above, opposite movement, lower into squat, straighten legs and rise in DL) 35lb kettlebell – I could’ve used my 20s but the grip was comfy on the bell. 

Banded Superset | 4 sets ppl band
1. Hip Thrust + pulse x10 (back on bench, hold at top for 3 count- final rep for a count of 20 sandbag across hips
2. 3-way Abduction x20/way (sit on edge of bench, 3 ways = leaning back, sitting upright, and leaning fwd- keep core tight)

Tri-Set | 3 sets Seems like this set should’ve been first!
1. Dropset: SL Romanian DL x8/weight, reduce weight by ½ and repeat on 1 leg before the other) 1st rnd 20s / 20, next 2 rnds 15s / 20
2. Wide Glute Bridge x20  1st rnd body weight, feet elevated, next 2 rnds feet on floor w/ sandbag
3. Frog Pump x20 (soles of feet together, knees out wide, minimal movement)

Time = 51min Not bad! Only 6min longer than vid.

I’d found this new channel via Fitness Friend Anna. Was gonna do a 15min shoulder but I felt more like abs so did this. Excellent, little burnout! Love her personality too.

easy HIIT, a booty burnout & stretch

And the anxiety continues! I’d desperately like to get on the first afternoon 51 at 2:34, but I promised I’d be here with Charlie to talk to one of the (nervous) participants in the Grand Canyon trip beforehand. I still wish we were going to some walkable city for a week, Prague or Barcelona for example, for art, architectural and culinary meanderings.

So…. my birthday present to myself will arrive maybe today. Sephora. I love a good Sephora box, and I’m a sucker for those extra, birthday samples. I’d also gotten myself beads for a mala necklace, but the cord I ordered is too small to thread on two out of three stones, and the little threader things I ordered for my blind ass don’t help. I will try to get to a bead shop before Friday, but then I suppose it doesn’t matter. I dunno. It’s just another day. Given my lack of other accolades I’d like to honor it but I’ll try not to stress if that mostly entails sitting in the backyard in my magick circle.


(extra) Warmup: (10/30×6=4min) jump rope Since I rested yesterday & wasn’t planning on doing any other cardio today, I figured 4-minutes would be ok.

20min strength HIIT


  • (10/50)x2= still a very moderate WO, but this is ok because that’s my MO for the moment. 
  • 1st round +2lb wrist weights. 2nd round, moved the 2lbs to ankles
  1. Front Raise + Side Raise 10s / 2nd round w/ front lunges
  2. Regular Curls + 3 Wide Grip 10s / 13s
  3. Back Lunge, Curl & Press (alt) 15s
  4. Single Leg Deadlift (L) 15s / 20s
  5. Single Leg Bridge Dips (L) 2nd round did these in table top, w/ the moving leg straight & lowering to just above floor before aiming foot twd ceiling
  6. Single Leg Deadlift (R) 15s / 20s
  7. Single Leg Bridge Dips (R)
  8. Alt Hammer Curls 15s 
  9. Push-Up + Side Plank Star
  10. Sumo Squat to Sumo Deadlift 20s
  11. 3 Static Lunge Pulses + Row (L) 20s
  12. 3 Static Lunge Pulses + Row (R)
  13. Alt Arnold Presses 15s
  14. Curtsy Lunges 20s I did mine single-single-dbl
  15. Lying Triceps Press Ups (L) 2nd round tricep dips
  16. Lying Triceps Press Ups (R) 2nd round OH triceps, 10s
  17. Zottman Curls 10s / Accidentally skipped this the 2nd round so did a tricep push-up alt w/ frog hops for last interval.
  18. Close Grip Chest Presses 15s
  19. Leg Climb (L) 2nd rnd rev curls on bench
  20. Leg Climb (R) 2nd rnd star & tuck abs on floor

Skipped the cool down & moved on to part 2.

Low Impact Booty Burnout

  • 2nd time doing this burnout. First time was last year, Nov 30thLove this routine. Next time I might do it w/ breakdown only & add 1 or 2 inner thigh specific lifts
  • (10/50) 5lb ankle weights

1. Clams/clam pulses RL
2. Clam kicks RL
3. Clams/clam pulses LL
4. Clam kicks LL
5. Side leg circles clockwise RL
6. Side leg circles counter clockwise RL
7. Side leg circles clockwise LL
8. Side leg circles counter clockwise LL
9. Side leg pluses RL
10. Side leg rainbows RL
11. Side leg plulses LL
12. Side leg rainbows LL
13. Glute Diamond leg raises
14. Glute Scissor legs
15. SL bridge glute raise + lift and lower leg RL
16. SL bridge glute raise + lift and lower leg LL
17. Tabletop cross over knees RL
18. Tabletop cross over knees LL
19. Fire hydrants RL
20. Fire hydrants LL


About 10min

about 50min HIIT & 40min yoga

This was one of those days I really had to talk myself into it. Even though I just had a rest day Sunday, this is a new week & I could take my first rest day off anywhere. Left tricep weakness complained in the yoga… More than usual. Perhaps I ought not to have lifted today at all, but…  (I’d made an earlier note to do astanga today, meaning a full practice but of course it’s so much harder to step up the plate for that. Maybe tomorrow.)



Strength and Cardio HIIT #1:Full Body

5 minute warm up: 30:30 2x
1. Air squats
2. Walk out pushup
3. Lateral lunge and reach
4. Butt kicks
5. Slow burpees

SET 1: Katelynn B Instagram post: http://instagram.com/fitathomemom3
HIIT at 50:10 2x 10 minutes
1. Lunge and twist + kneel to stand and press 15s
2. Criss cross pushup + alt t-stand press 15s
3. Squat bicurl stand twist and press 15s
4. Curtsy lunge +elbow to knee 15s
5. Spider knee plank to around the world 10s I like the old Bodyrock version of around the world, front raise up to OH, side lat lower, palms facing fwd

SET 2: time pyramid 6 minutes
1. Clean and press to squat & press OH squat 20s
2. Bear row to decline row 15s

SET 3: HIIT superset 50:10 2x 4 minutes
1. Alt step up bicep curl 15s
2. Tricep burpee front raise 10s

Cardio HIIT: 50:10 2x I have to admit, I was so beat today I paused ½ way thru this set for like 3-4min
1. Decline burpee Prisoner Jacks
2. touchdowns pulse pop squats
3. commando plank hop, down plank jack
4. Skaters + hop in curtsy
5. Star Burpees
6. 3 groiners 2 switch lunges
7. handstand kickups I did mine kick up w/ both feet, catching balance & holding. Didn’t touch wall once. First time it took 2 tries to catch bal tho. Got one long hold & another shorter on the first set.
8. chair lunges YUCK!!!!
9. plank hop + box jumps
10. face melter 4 + 2 Jugglers tire run

Skipped the video’s 5min yoga amrap cool down for my own yoga.


  • Suryas & fundamentals, first 2 poses of primary, some of my fave non-vinyasa restorative, some finishing

Full Body Goals #2 by Kristin R

Well… all these hang cleans are really getting to me! I’m going to have to vary up my WOs a bit more. More Michele. More Astanga. Maybe some Velvet Hammer. Maybe even a little easy-peasy Bender. It e a good workout for today, but I only want one or two of these a week, I’m thinking. Too much heavy lifting & crossfit inspired moves make my upper body joints all crackly. Seriously, I stretch first thing after waking now & if I’ve been doing too much of that, my elbows & most of my fingers crack, lol. Ah the joys of ageing. That shit never used to happen.


Full Body Goals #2 by Kristin R

HIIT 50:10 – 2x (10 min)
1. Incline Pushup to bench hop
2. 3 Weighted Switch Lunges + 3 Bicep Curls 15s
3. Rollback to Box Jump
4. 2 Plank Rows + 2 Oblique Plank Hops 20s
5. Decline Toe Touch Burpee

Did this whole middle section w/ breakdown

Combo Moves, Pyramid, Evens: 10 – 2:
1. Goblet Box Squat + 2x Pulse Used 2 weights rather than 1 – on shoulders // SL DL’s 20s 
2. Bent Over Rows 20s // Rev Grip Pushups
3. DB Clean & Press to Push Press 20s // Fly Chest Press + pull over 15s Changed 1st move to one that’s more challenging for me w/ 15s. First move kicked my ass. Hadda take a break 1/2 way thru 10,8 rep rounds. Discovered that 6 consec was my max here 4 today.

Tabata: 4x each move before going to next (8 min)
1. Clean & Press 20s After last pyramid superset I put this move last in the tabata
2. Pushup Alt T-Stand Press 10s
3. Tricep Burpee Juggler
4. Bridge Hold Skullcrushers 10s

Reps 10 reps – 3x √, √, √
1. Staggered pushup bent row Snatch (5 per side)
2. Pull-ups Hang Cleans I was like Ya, fuck that on the hang cleans. I used the blue crossfit assist band too, not the harder (lighter & less help) red one. But I got a REALLY full range of motion, on the bottom part of the move.
3. Static Leg Split Lunge BL sandbag

Circuit Finisher: 50:10 – 2x (10 min) +2lb wrist weights
1. DL 20s
2. Squat curl and press 10s
3. Bodyweight Chair Lunges 3x + 2 Rocket step up Lunge back
4. Burpee Rows (no pushup) – 2 rows in plank, 2 bent rows
5. Alt curtsy + SSD Arnold press 15s

Time = 1:18



Tabata Pairs Pyramids and Strength 2 (chest & shoulder focus)

Ah yes! Another one of these things. Back home & had some deep sleep again & so I thought I’d tackle another one of these. There’s that pyramid on the end that I skipped the last time… Couldn’t remember what I’d done on the first one of this series, the only other one I’ve done so far. There wasn’t the pyramid! LOL. No wonder it was a nasty surprise last week.

Spent the morning dealing with the first part of cat show follow-up. There’s way more than you’d think… way more than just putting away all the stuff you travelled with.

Previewed most of this. The repeated strength you only need to look at once. The true tabata were all basic enough not to even watch. If my way varies slightly it wouldn’t matter. Took note of the start-times of all the pyramids because, again, I don’t know how to set my timer for that. (I should look into it?) I didn’t preview the burnout. I figured I’d follow along as best as I could, pausing the video where necessary.


Tabata Pairs Pyramids and Strength 2

BURN-IN OUT combo move pyramids 5-1 @ 56min in the vid

  • Got thru 1st 2 moves keeping pace w/ vid. Last one had the dreaded hang cleans in it & so I previewed only thru first round (mistakenly doing 2 box squats instead of step-ups as I’d rushed into starting & was very temporarily “ahead). Since I wasn’t rejoining the vid until the 12:45 mark, I hit pause & finished while taking notes breaks.
  • Time = 14:50
    1. SA snatch, SA row in Lunge (do reps on both sides) then goblet box squat 2 pulses 20
    2. Ski squat swings, upright rows, plank hops, pushups 10s Sometimes I’d do 15s with this kind of combo, but not today as part of my warm-up. Wanted to see if I’d get thru all the sets.
    3. Hang cleans, push presses, back load step ups 20s

Repeated set 1 (I felt that w/ moves 3&5 this was really more of a mix of strength & cardio, so changed the name)
1. 4 Decline clean and press Burpee 20s
2. 6 Squat and press 15s Thought I’d use 20s but then on the 1st set, after burn-in, I thought, 15 this set. After finishing round one I thought, 15s all the way thru!
3. 8 jab cross side kick per side 3s sets 1-3. Changed to 5s for sets 4-6.
4. 10 chest press 20s
5. 12 OH high knee toe taps 10s 2=1

True Tabata 15lb ankle weights If repeating this WO, hold 10s in hands here.
Fast lateral step up leg lift 4/leg Alt. Foot stays on bench, moving as quickly as possible

Repeated set 2

Tabata Time pyramid 2: @12:45
1. Fast feet over bench Bosu plank hop tuck jump
2. Alt curtsy lunges with plank jack push-up in middle This body weight move kicked my ASS! At this point, it felt like the toughest one in the WO.

Repeated set 3

True Tabata 2:
Burpee hang clean 20s Yuck! lol. Decided to stop where I was for the hold, to make it either a stop-action or no rest (if I stopped in plank for instance) tabata.

Repeated set 4

Tabata Time Pyramid 22lb ankle weights @ 30:42
1. Weighted (Tricep-Dbl kickback) Burpee 10s. After 1st interval decided to do palms facing either other / ceiling kickback @ the top, rather than a jump, to show the tris some more love.
2. Pike glute raise to spider knee push-up

Repeated set 5

True Tabata 3:
Push-up t stand fly 10lb, 1 arm per interval, so staggered push-up, alt sides. This is a really push-up heavy routine! I started each interval w/ the side plank fly & held it there a beat, to emphasise that rather than the push-up.

Repeated set 6

Tabata pyramid 6: @48:20
1. Bosu 3 groiner to sumo squat hop (3) 15s Hands on weights for groiners
2. V-up & box jump I did my V-up, then opened out again to heels lowered to just above floor, arms reach out OH. Swing fwd to get onto my feet again 4 box jump w/out putting hands down.

Time = 1:32


  • 10min timed, restorative poses


Tabata Pairs, Pyramids, & Strength #4: Glute Focus & closing yoga

I’m just not making exercise goals any week, currently! This week’s 5x was missed because I didn’t get my workout in before heading off to do some cleaning at my friend’s shop. I was really sore in the morning & figured I’d take the bus half way home & then walk home up the hill. It’s really steep in some places! But then I got notice that I could be of billable service, so I hopped on the bus.

It’s occurred to me lately too, in my increasing laziness (or is it just a wise inclination to the moderate?), that I can modify Julia’s routines as much as I do traditional Astanga. I don’t have to do all the reps or all the sets. I’d only previewed this one through the first 10 minutes or so, and I was into the series of short sets. I looked at the burnout & was like, Nope. Had enough. If I were going to include it with this WO, I’d put it at the beginning, not the end.


Tabata Pairs, Pyramids, & Strength #4: Glute Focus

  • Did only the pyramid sets w/ the video (b/c I don’t know how to set my timer for those!)

Strength moves repeated between each Tabata set
1. squat and press 5 20s
2. OH Rev lunge 3/leg sandbag Only had to clean & press it up to BL once per round which was good.
3. Box squat fwd lunge 3/leg sandbag
4. Good mornings 5 sandbag

Tabata Pair 1: 20:10 8x 4 mins
1. Decline spider knee and glute raise
2. SL Incline glute bridge + pulse

Strength 2

Tabata Pair 2: time pyramid 6 mins
1. Deficit sumo DL and sumo squat sandbag, standing on yoga blocks So about 4-5″ extra height, setting bag on ground @ the bottom of ea move
2. Deficit curtsy lunges 20s 

Strength 3

Tabata Pair 3: 20:10 8x 4 mins
1. Skaters + curtsy hop
2. Burpee 4 bunny hops

Strength 4

Tabata Pair 4: time pyramid 6 mins
1. Bulgarians fwd lunge and switch 15s
2. Hang clean burpee 20s

Strength 5

Tabata Pair 5: 20:10 8x 4 mins ppl band
1. banded squat pulse + hop
2. Banded thrusts elevated shoulders, w/ sandbag

Strength 6 1st move of this 6th round was interesting after the last set of tabata!

Tabata Pair 6: time pyramid 6 mins
1. Back load alt rev lunge 3 glute raise sandbag
2. Alt Lateral lunge to SL DL 20s

8min abs – these were kind of easy but… I’d taken a look at the burnout & just didn’t want to do it! I got there 56min in, but… I kinda felt like I’d had enough of those style moves for the day.

BURNOUT 5-1 pyramid
1. Hang cleans, squat and press, OH squat
2. Pushup, plank hop, SL DL
3. Pike glute raise, SA swing, SA snatch