1/3rd HIIT and 2/3rd yoga

OK I needed something other than balls-out circuit training & other than my standard ashtangesque for today. So stiff & sore!!! Oy. My right shoulder was a bit twinge-y last night too, I must point out, a bit like it was w/ the old ashtanga injury, the horrible, 2+year ache. Now I know a lot better about when to ease off, lol, which is not standard practice in The Cult. In ashtanga you keep going until parts start falling off.

Anyway at least I got a better workout today than I would’ve if I’d had a bad “all yoga”. Tomorrow is probably going to be a rest day b/c we’re going to the coast.

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31:20min HIIT

15/50, with jump rope before every #d move

1min break bet sets

  1. Touch-down squat jack, fingertips to floor on out & in.
  2. Frog hopper / hip stacker
  3. OH tricep
  4. Side plank, top leg elevated, bottom leg lifting
  5. other side
  6. Alt pistol squats
  7. Single arm clean & press, alt 20 This weight is low too light for the SA C&P! Shit.
  1. Frog jumps fwd & back
  2. Feet elevated, tap alt foot to floor
  3. SL switch-kick burpees
  4. Mat jumps
  5. Tricep dips
  6. Swings 35lb kettlebell
  7. Heel clicks

Yoga

I’d intended on doing some Kapo Bs, Urdhva D and drop backs but I didn’t have the steam today.

  • Suryas & standing
  • Marichy C and D
  • 2nd to laghu vajra
  • Rack A & B, block B –  1min ea
  • Finishing to sirsasanas, savasana

 

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Metabolic Resistance Training Day 6

I skipped both the warm-up & cool down & did almost all of the video w/ the breakdown & my notes, after previewing. I might have better time repeating the workout (1:42 in this case)  b/c I wouldn’t have to read the notes & remember.

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Circuit 1: 3 Rounds
1. Inner Thigh Lunge 15x, 2=1 15s, lunging fwd & putting alt foot on bench I’m not so sure that placing an elevated foot doesn’t make it easier. Maybe I needed 40lbs? Might do on the floor or change to SL deadlifts if I repeat.
2. Bicep curl – Rotate Hands so palms are down to lower 12x 10s
3. Alternate Bicep Curl 10x, 2=1 15s
4. Circle Around to Crunch up w/Bicep Curl 12x 13lbs ea hand. On back. Fly out & then sit up w/ bicep. 2nd round dropped to 10s b/c it hurt my thumbs holding the 3lb weights

Plank Jack on Floor, alt shoulder tap 20x 1st round on floor. 2nd & 3rd rounds said f-it & elevated. Thought bench was just a little too high but wasn’t & move was much better hopping


Circuit 2: 3 Rounds forgot to set stopwatch! 2nd two rounds were 15:10, so about 23min for 3
1. Side Lunge Right to Right Front Cross Over Lunge (Hammer Curl) 15x 15lbs Lunge to the side & then cross-over lunge to foot on bench forgot the cross-over part until the 3rd round, oops.
2. Side Lunge Left to Left Front Cross Over Lunge (Hammer Curl) 15x
3. Walk Out to Plank – Elbow Down/Up to Push-Up & Walk Back 10x
4. Tricep Dip / hand to opp foot 12x, 1=1

Toe Tap Hops off Bench 20x Did 2=1  feet elevated, moving fast, hopping toes to other toes


Circuit 3: 3 Rounds about 20min, even w/ putting on & taking off the ankle weights slowing me down a bit.
1. Cross Hand Walking Push-Up to Kick Through 10x Foot steps to the side while arm crosses over the other 1st round brutal w/ just 10 count!!
2. Kick Back to Hold Back and Pulse 15x/reg, 15x/pulse 10s, Rotating hands @ the back
3. Right Side Lunge to Leg Lift 15x 5lb ankle weight, 10lb dumbbell, reaching toward foot & then rotated out to the side 
4. Left Side Lunge to Leg Lift

Thigh Burner ½ Burpee 10x 2nd round wanted to try this w/ the heavy ankle weights. Nope! lol. Not even one. Too heavy 4 jumping. Put on 8lb vest for 3rd round. Forgot how annoying the vest is for burpee moves. Was riding up over my PMS boobs


Circuit 4: 3 Rounds This was the fastest circuit @ 12:32
1. Tube – Bicep Curl Pulse 12x I actually have a variety of Beach Body bands (with one handle) that I have barely EVER used. I bought it as part of the over-priced crap they were selling to go with P90X2, which was the worst of that bunch. The blue is the heaviest of the bunch, I think, and was what the handles happened to be on so…
2. Tube – Tricep Pulse Back 12x
3. Right Foot Elevated – on left toe – Plies Pulse down 15x holding 15s on shoulders
4. Left Foot Elevated – on right toe – Plies Pulse down

3x Fire Walker banded Hop to ½ Burpee 10x ppl band, 3 shuffle hops to the side


Bonus 1x I thought once was enough w/ the ankle weights. 5lbs is a lot for each leg.
Hold in Squat Position / Ppl band Ball between thighs Pulse moving knees out & in 50x I did as a well set 25/15/10 counts. Had to come up & rest twice!
Lay on Left Side – Right Knee in Front & Lift Left Leg Straight Up 25x 5lb ankle weights
Lay on Left Side – Bend Left Leg and Pulse Up 25x
Up, Open, In, Down 15x Bent knee, lift up, extend leg, bend again & down, but not to floor
(Repeat all Lay on Right Side)


Abs: 40/20 3 rounds 3x’s This was the only part I did w/ the video, mainly b/c I was sick of previewing! If I repeat this workout ever, I’ll just do the whole thing for even intervals w/ 10-sec transition time, either 10/30 or 10/40
1. Plank Hold
2. Lay on Back – Flutter Kick
3. Plank – Ab Contraction Change to slider pike abs if repeating this wo
4. Lay on Back – Pull knee in and Crunch then press out
5. High Plank Tap Knees to Floor 3rd round I did side to side hip dip from forearm plank for the stretch. 
6. Flutter Kicks
7. Lay on Back – Lower single leg to floor
8. Hold Arms reach forwards for 100’s

Time = 1:40

Did about 15min non vinyasa yoga to close.

Lower Body 60 Minute HIIT Workout by Christine Comeau and Julia (Thurs)

Decided to go with a HIIT. Timed intervals are low on the psychological stress scale, and it’s always really nice to follow an Ashtanga practice with a HIIT. My legs are already tired though & one of the repeating moves (6x in the workout) is a lateral box jump & pistol squat, lol. Julia’s right that it’s easier when you’re elevated. You can hang the foot just a bit below bench level & keep your balance.

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Lower Body 60 Minute HIIT Workout by Christine Comeau and Julia

SET 1:
1. RL lateral box jump + pistol
2. burpee decline pushup
3. deadlift + squat 20s
4. RL SL DL reverse lunge 20s
5. RL pendulum lunge 20s
6. Suitcase DL lateral tuck jump 20s
7. Switch foot mtn climbers and clean and press in lunge 20s Did this weight the 2 rounds in this set & then dropped it to 15s for sets 2 & 3
8. RL step up curtsy lunge 15s
9. hip thrusts 20s Only did 1 round of this elevated. I don’t have a sandbag & have to balance two 20s perpendicular to body, in hip creases. Should be more weight & in a different form, but this is the best I can do for now. I’d like 55lbs in a bag!!!
10. Right halo swing 20
11. LL lateral box jump + pistol
12. SL burpee switch lunge
13. deadlift + squat
14. LL SL DL reverse lunge
15. LL pendulum lunge
16. Alt rocket step ups and box jumps
17. Switch foot mtn climbers and clean and press in lunge
18. LL step up curtsy lunge
19. hip thrusts
20. left halo swing

SET 2:
1. RL lateral box jump + pistol reps=6
2. tricep star burpee
3. deadlift + squat
4. RL Bulgarian + DL 15s
5. RL pendulum lunge
6. In out and up box jumps
7. Switch foot mtn climbers and clean and press in lunge 15s But then this was a little easy! I think, though, I’d want to bump it up by 2lbs only. Maybe if I get some wrist weights I could do that.
8. RL step up rev lunge
9. hip thrusts
10. RA curtsy SA swing 15
11. LL lateral box jump + pistol reps=7 Was hurrying
12. Decline burpee DL
13. deadlift + squat
14. LL Bulgarian + DL
15. LL pendulum lunge
16. bear crawl fwd box jump high knees back
17. Switch foot mtn climbers and clean and press in lunge
18. LL step up rev lunge
19. hip thrusts
20. LA curtsy SA swing

SET 3:
1. RL lateral box jump + pistol
2. RA staggered burpee + SA snatch
3. deadlift + squat
4. RL curtsy DL 15s
5. RL pendulum lunge
6. 3 switch lunges hand stand
7. Switch foot mtn climbers and clean and press in lunge
8. RL forward lunge to step up to rev lunge
9. hip thrusts
10. slam and squat and press
11. LL lateral box jump + pistol
12. LA staggered burpee snatch
13. deadlift + squat
14. LL curtsy DL
15. LL pendulum lunge
16. Frog pushup twisted piston mat hop
17. Switch foot mtn climbers and clean and press in lunge
18. LL forward lunge to step up to rev lunge
19. hip thrusts
20. ski squat swings and presses

Time = 1:05. I really didn’t take as long breaks in between sets as usual!! Good on me.

Yoga: about 20min

 

 

No Equipment 60 Minute HIIT: Vacation Workout #8

Well that was a good workout! HIIT is so very reliable. That’s what I most love about it. Ashtanga is something that can be amazing, but almost always that’s within the group setting and with a main teacher. If there’s a really motivating teacher, you can bet that hardly anyone has “good” practices when they go away and leave a typically timid assistant in charge. (I’ve heard of some who manage to find assistants that are more or less hatched as excellent teachers. DG’s former protégés comes to mind, Elizabeth something I think.

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Computer Crisis Update

I’m ashamed to admit I was a victim of “phishing”, and there are a few steps I must still take, however: I can now log into iCloud, the password is long and unique & 2-step authentication is enabled. I also alerted the FTC, Federal Trade Commission. iCloud is still a mess though and I need to know how some settings, which should be obvious but are not. It feels abusive, quite frankly, their UX. Why is there no delete button in the edit menu you jerkoffs? I still need to talk to them about one issue there but I rescheduled today’s. The next annoying call I need to prioritize is to one of three agencies that can put a freeze on my credit reports.


No Equipment 60 Minute HIIT: Vacation Workout #8

HIIT 50:10 1x each set I love the simplicity of a purely timed workout. Decided to not preview at all so as to avoid over-dread of certain repeated moved. I’d already read about the donkey kicks, glancing over the YouTube comments.

SET 1:
1. Tricep pushup plank tuck jump and RL kick through
2. Plank hop to 2 count chair hold
3. Lateral hop and increasing rocket lunges Fun cardio move.
4. Increasing criss cross burpees
5. RL SL walk out SL pushup to lunge hop and SL walk back
6. R oblique plank hop toe taps burpee
7. Increasing bear hold shoulder taps and angry donkeys Heinous! lol
8. Increasing RL pike glute raise to knee tucks and lunge hops
9. Alt T-stand dip to rev plank leg lifts
10. RS side laying leg and hip raises Especially loved this novel, new (for me) move. I’d like to incorporate it into banded, ankle-weighted thighs & ass sets.
11. Tricep pushup plank tuck jump and LL kickthrough
12. Crow pose I held my bakasana the whole 50-seconds!
13. Lateral hop and increasing rocket lunges
14. Increasing frog pushups and frog hops
15. LL SL walk out SL pushup to lunge hop and SL walk back
16. LL oblique plank hop toe taps burpee
17. Increasing bear hold shoulder taps and angry donkeys
18. Increasing LL pike glute raise to knee tucks and lunge hops
19. Alt T-stand dip to rev plank leg lifts
20. LL side laying leg and hip raises

SET 2:
1. Tricep pushup plank tuck jump and RL kick through
2. Rollback Burpee and 10 high knees
3. Lateral hop and increasing rocket lunges
4. Increasing RL runners lunge taps to pistols squats
5. RL SL walk out SL pushup to lunge hop and SL walk back
6. RL kick out pushups and kick under crab toe touch
7. Increasing bear hold shoulder taps and angry donkeys
8. Increasing in and out squat jumps and plank hops
9. Alt T-stand dip to rev plank leg lifts
10. RL bear hold fire hydrant and kick out Liked the glute move in the last set much better! I’d make it another repeat move here if I repeat this workout.
11. Tricep pushup plank tuck jump and LL kickthrough
12. Three lizards and 3 sumo hops
13. Lateral hop and increasing rocket lunges
14. Increasing LL runners lunge taps to pistol squats
15. LL SL walk out SL pushup to lunge hop and SL walk back
16. LL kick out pushup and kickunder to crab toe touch
17. Increasing bear hold shoulder taps and angry donkeys I’d kept up w/ Julia’s pace in the prior 3 sets of this move but I let her get away from me here. I moved closer to a wall to focus more on the form of the donkey kicks.
18. Increasing dive bombers and dolphin pushups
19. Alt T-stand dip to rev plank leg lifts
20. LL bear hold fire hydrant and kick

SET 3:
1. Tricep pushup tuck jump and RL kickthrough
2. Ninja broad jumps and 180 jump
3. Lateral hop and increasing rocket lunges
4. RL increasing curtsy pulses and plank hops
5. RL SL walk out SL pushup to lunge hop and SL walk back
6. RL front kick/side kick duck and tuck jump
7. Increasing bear hold shoulder taps and angry donkeys
8. Increasing RL lunge hops, LL kicks, and RA jabs
9. Alt T-stand dip to rev plank leg lifts
10. RL pike glute raises and kick ups Really fun move! I did mind about a foot and a half from the wall so I could practice getting full balance (most of the time) or not (some of the time. Even though I’m a yogi and can flip from handstand all right, I don’t like to do it unless my back’s been prepared for it, and for me this requires ashtanga.
11. Tricep pushup plank tuck jump and LL kick through
12. Commando plank jack and prisioner jack
13. Lateral hop and increasing rocket lunges
14. LL increasing curtsy pulses and plank hops
15. LL SL walk out SL pushup to lunge hop and SL walk back
16. LL front kick/side kick duck and tuck jump
17. Increasing bear hold shoulder taps and angry donkeys
18. Increasing LL lunge hops, RL kicks, and LA jabs
19. Alt T-stand dip to rev plank leg lifts
20. LL pike glute raises and kick ups

Time = 1:06

Yoga

Restorative, about 15min. Added a strapped bhujangasana after the supta virasana. Interesting!

Full Body Shred for Summer 2: 60 minute HIIT & yoga

I was supposed to do this early yesterday morning, before heading downtown to work¹, but though I got up early enough I was unable to motivate. It all worked out. I was actually there 10-4, after which I went to see movie #2 of this Heatwave Movie Festival, The Big Sick.

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My burn count matches the “hellish” temperatures this week, lol

Full Body Shred for Summer 2: 60 minute HIIT

SET 1: 50:10
1. Squats 2, 20lb weights
2. Tuck jump burpees
3. Fwd lunges 2, 20lb weights
4. RL lat step ups + leg raise 2, 15lb weights
5. Rev lunges 2, 20lb weights
6. LL lat step ups + leg raise 2, 15lb weights
7. Step up down and switch 2, 15lb weights This got heinous by set 2.
8. SA alt presses 2, 20lb weights
9. Swings Slams 35lb kettlebell Replaced all slams w/ swings this set. Was intending to do that all the way thru but I couldn’t hack it today.
10. Chest press leg lift 2, 20lb weights
11. Squats
12. Tricep star jump burpees
13. Fwd lunges
14. R jab/cross/jab + 2 kicks
15. Rev lunges
16. L jab/cross/jab + 2 kicks
17. Step up down and switch
18. SSD Front raises 2, 10lb weights
19.Swings
20. Decline 3 way knee tucks

SET 2: 50:10
1. Squats This set I did butt to bench
2. Roll back burpee
3. Fwd lunges
4. R crab hold knee and toe touch
5. Rev lunges
6. L crab hold knee and toe touch
7. Step up and down and switch
8. Goblet squat curl and press 13lbs ea hand
9. Slams 20lbs Was gonna do all the slams as swings, but today 1) I’m hungover, 2) I’m really under rested and 3) It’s over 80 degrees in the room.
10. Leg drops + toe touch 15lbs
11. Squats
12. Yoga tricep buree
13. Fwd lunges
14. R later lunge knee up
15. Rev lunges
16. L lateral lunge knee up
17. Step up down and switch
18. Bicurl Arnold press 2, 15lb weights
19. Slams
20. Flutter kicks and scissors

SET 3: 50:10
1. Squats
2. Decline burpees
3. Fwd lunges
4. R Bulgarian to SL pushup
5. Rev lunges
6. L Bulgarian to sl pushup
7. Step up down and switch
8. Bent Lateral raise scarecrow to press
9. Slams
10. High knee toe taps and plank hops
11. Squats
12. SL burpee switch kick
13. Fwd lunges
14. R rocket step ups and touchdowns
15. Rev lunges
16. L rocket step ups and touchdowns
17. Step up down and switch
18. Dive bomber pushups
19. Slams
20. Russian twists 15lbs

Yoga

About 20min


¹I’ve been doing some cleaning at my friend’s shop, about every other week, since last fall. It’s been good to have 1) an easy driving destination to practice and 2) a solid reason to get the fuck off the hill. Lately I’ve had a little more to do since the business is moving.

No Equipment Vacation Workout 3 full body HIIT & no-rest Tabata

Well… I was thinking to do either a rest day or mostly yoga day, but then I got news that there’s a delay in Lady Theodora leaving the Ukraine. This is the new kitten… Any delays make me anxious which means I need to sweat, even if my muscles are a well-deserved tired & I might hit failure.

No rest tabatas are BRUTAL: You wouldn’t think the omission of a 10-second rest could be sooooooo much of a bfd if you’re doing 20-second intervals, but the way Julia & crew write them, they certainly are. It takes some endurance to do a round of 4-min for sure.

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No Equipment Vacation Workout 3 full body HIIT & Tabata

Hiit Lunge set 1: 50:10 2x Had 2 pause to sign for FedEx
1. Pistol to Lunge back touch down hitch kick
2. LL Lunge 4 hops 4 back leg toe taps These were killer, both sides both rounds. I guess tomorrow is DEF either full rest or full yoga
3. Alt curtsy Lunge hops to burpee in the middle
4. RL Lunge 4 hops 4 back leg toe taps
5. Switch Lunge burpee

No rest Tabata Brutal! In a good way
Switch Lunge + front kicks I did these: switch – tap back knee to floor – high front kick touching toe w/ opp hand: switch, keeping back knee off floor this time::lateral touchdowns

Hiit Upper body set 2: 50:10 2x My upper body was so maxed out I pushed pause in the middle of this set. I’ve never paused a Julia in the middle of a HIIT set but that’s ok, lol.
1. Flying leg push-ups 2 + updog to down dog
2. Yoga tricep pushup + dolphin pushup Love this one but it was SO HARD today, especially right after the first move.
3. Prisoner jacks
4. Plank jacks shoulder taps 4 + kick through 4
5. Sl pike pushup to spider knee pushup

No rest tabata 
Frog push-ups and twisted piston::plank hop squat jump

Hiit abs set 3: 2x Oh my! I paused this in the middle too. My legs are just SO DEAD today, probably b/c I was bad & barely stretched yesterday.
1. 2 knee drives + side kick
2. 10 Flutters and 5 sec holds
3. mat hops
4. Suitcase crunches
5. Jugglers These really killed me but I was better at pace on the 2nd round. I started up 1/2 time, then kept up w/ J for a little bit & then dropped back to 1/2 time. That was good enough for me!

No rest Tabata 
Leg ups toe touch::candle leg lifts LOVE this one. So much fun & a great cool-down tabata.

Yoga

  • 15/30=13:30
  1. Standing Arch A
  2. Forward Bend
  3. Standing Arch B
  4. Forward Bend
  5. Standing Arch C
  6. Uttana
  7. Standing Arch C
  8. Seated Moving Twist (rest)
  9. Standing Arch D
  10. Uttana
  11. Standing Arch D
  12. Seated Moving Twist (rest)
  13. Urdhva D, 1
  14. rest
  15. Urdhva D, 2
  16. rest
  17. Urdhva D, 3
  18. rest
  • Finishing poses to matsyasana
  • Savasana

Had intended to do normal urdhva D to standing & 3 drop backs but my body was DEAD! Yoga / rest day tomorrow for sure-zi-were-zi.

Anna’s Christmas in July Workout Video

Last time I worked out with Michele I basically followed all the way through, except for doing some of my own yoga things in the cool down. This time I decided to skip the warm-up in favor of my usual (10/30×6=4min) jump rope intervals. And then I skipped the video cool down in favor of my own, ad-lib asana.

Anyway my quads were sore, which I only discovered during the my jump rope warm-up. I felt the strain in the first combo too. I guess tomorrow I might not want to do the legs routine I’d planned… I could either do a real rest day or another more yoga centric something. We’ll see.

Went to find Henry before my shower. He stays outside almost all day if it’s nice out. In that case I don’t feel bad about making Rocco stay outside with him. I don’t worry about a desperate coyote getting brave enough to jump the back fence if she’s out there too.

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Warmup: (10/30×6=4min) jump rope

Anna’s Christmas in July Workout Video

Part 1: *AMRAP

Michele calls these “combos”, but even tho you wouldn’t be counting rounds (b/c it’s hard enough just to learn the moves & keep the sequence straight) I feel like anything you repeat for a specific length of time is automatically “as many rounds as possible”.

I think the necessity of concentration to get the moves right is actually a good thing – mind-body focus. Anyway you do it is good.

Combo 1 : 5 minutes starts @ 6:54
2x Switch lunge. On the floor. My lowest choice of elevations is 13″ , higher than I’d want here. Sometimes I use a yoga block for jump-overs, but for switch lunges I’d be to focused on placing my feet. Lower back knee 1st to surrender down & back up. 2nd foot steps up knee lift. Reverse lunge down to wide squat to the side. Criss cross jack. Wide squat to heel click. 3x plank jack

5/30 3 rounds
1. Standing Dumbbell Curl 13lbs each hand
2. Kneeling right arm tricep kickback 10lbs each hand
3. Close hand push-up
4. Kneeling left arm tricep kickback

10x Surfer Burpee (Repeat 1 more time, after 30-sec brea) Hadn’t previewed & I realized I was doing these slightly differently but that’s ok.

Combo 2 : 5 minutes (Widow Maker)
Push-up, row, T-stand both sides, reg deadlift (for me) 3x. Bent over row 3x, 1 clean & press 2, 15lbs weights

5/30 3 rounds2, 15lbs weights
1. Virasana Rear Delt Raise 2, 10lbs weights all 3 round
2. Kneeling Overhead Shoulder to Shoulder Raise 1, 15lbs weight 1st round, then 2, 10lbs weights 
3. Kneeling Tricep Overhead Extension (Down 3/Up 1) 2, 10lbs weights
4. Overhead Shoulder Press (Up 2/down 2) 2, 15lbs weights 1st round, then down to 13lbs each hand rounds 2 & 3

10x 2x Squat Pulse to Stand with Overhead Press (Repeat 1 more x) 2, 15lbs weights

Combo 3: 5 minutes +8lb vest
Round house Kick Right to 2x Squat Pulse & Left Reverse Cross over lunge/Left Side lunge to leg lift & Right Side arm out (hold) 3x Right Arm overhead pull with Squat Jacks (repeat with left leg) 10lb weight

5/30 3 rounds
1. Lay on Right Side (bent knees) on right elbow – knee raise toward shoulders
2. Lay on Left Side (bent knees) on left elbow – knees raise toward shoulders
3. Butterfly legs on floor Crunch up
4. Butterfly legs in air – opposite hand to foot

20x Pendulums or Plank side to side hops (repeat 1 more time) 1st round I did as the bench hops (13″ bench). 2nd round I put on 2 5lb ankle weights & did tap downs, 2=1 for both rounds

Combo 4: 5 minutes
1x Dive Bomber (hold Plank) right knee to right elbow then to center then to left elbow with glute raise between. Plant right foot on floor and kick through. Pull back to a side plank and 3x Side Plank hip raise. Repeat from Dive Bomber with left leg

5/30 3 rounds 2, 10lbs weights for all
1. Hold dumbbell in left hand (45 degree) Curl Right dumbbell
2. Hold dumbbell in right hand (45 degree) Curl Left dumbbell
3. Alternate Upright Rows, 1 hand closer in than the other, alt I modified this slights
4. Alternate Front/Side Raise

10x Thigh Burner Burpee (repeat 1 more time) 2nd round I added my orange band for fun. Was good! Might try heavier / harder purple band next time.

Bonus: Abs 15/45 2 rounds
(during the 15 seconds flutter kick legs)
1. Crunch up
2. Crunch up with alternating knee lift
3. Knees Bent or straight leg/pull in and push out 3lbs bet feet
4. Buzz Saw Plank
5. Elbow Plank – drop knees to floor

Yoga

Virasana, supta v, malasana, paschimo, bhujangasana, 1/2 bheka both sides, savasana

No Equipment 60 Minute HIIT Vaca Workout #2

This was great & I had to start my workout much earlier than usual, because of plans for the day, so I appreciated not having to take out a bunch of equipment. Tomorrow will be a yoga, later in the day, so I can hopefully have a room that’s warmer than 65-degrees, lol #portlandproblems.

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No Equipment 60 Minute HIIT Vaca Workout #2

SET 1:
1. Doubled up burpees 2 push-ups, 2 plank hops, 2 jumps
2. Tricep pushup tuck jump burpee
3. Down dog glute raise to spider pushup to cobra
4. Tire run
5. 5 squat jumps to 5 side to side squats
6. RL forward lunge hop, side lunge, rev lunge hop
7. Pushup RL T-stand dip and toe taps
8. flutter kicks
9. 3 switch lunges to touch down rocket up
10. sumo squat walks fwd and hops back
11. Doubled up burpees
12. Yoga tricep pushup pike jump burpee
13. Down dog glute raise to spider pushup to cobra
14. Lateral touchdowns
15. 5 squat jumps to 5 side to side squats
16. LL forward lunge hop, side lung, rev lunge hop
17. Pushup LL T-stand dip and toe taps
18. Ab knee tucks and reach under
19. 3 switch lunges to touch down rocket up
20. bear crawl hold plyo pushup

SET 2:
1. Doubled up burpees
2. RL SL burpee pistol
3. Down dog glute raise to spider pushup to cobra
4. Heel clicks
5. 5 squat jumps to 5 side to side squats
6. RL switch foot mtn climbers + 2 hops
7. Pushup RL T-stand dip and toe taps
8. RL crab toe touch
9. 3 switch lunges to touch down rocket up
10. angry donkey + squat jump fwd and back
11. Doubled up burpees
12. LL SL burpee pistol
13. Down dog glute raise to spider pushup to cobra
14. Skaters and rockets
15. 5 squat jumps to 5 side to side squats
16. LL switch foot mtn climbers + 2 hops
17. Pushup LL T-stand dip and toe taps
18. LL crab toe touch
19. 3 switch lunges to touch down rocket up
20. OH lateral high knees + 2 tuck jumps

SET 3:
1. Doubled up burpees
2. Cannonball burpees
3. Down dog glute raise to spider pushup to cobra
4. 10 high knees 10 mtn climbers
5. 5 squat jumps to 5 side to side squats
6. squat pulse until failure then plank hop
7. pushup RL T-stand dip and toe taps
8. straight leg bicycles
9. 3 switch lunges to touch down rocket up
10. animal flow kickthroughs
11. Doubled up burpees
12. Star burpees
13. Down dog glute raise to spider pushup to cobra
14. 3 lizards + 2 front kicks
15. 5 squat jumps to 5 side to side squats
16. sumo squat pulse until failure then plank hop
17. pushup LL T-stand dip and toe taps
18. candle and double leg lift to eccentric leg lower
19. 3 switch lunges to touch down rocket up
20. 10 crab kicks flip to 2 pushups

Yoga

About 20min.

 

Summer of Sweat Circuit Workout Video

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Henry was stalking me during coffee time this morning.

Well that was fun! This is a long workout & it’s got a lot of combo moves I knew I’d never get right or remember from notes. I picked it out before the weekend to do this week, my 2nd Michele routine, and decided immediately I wouldn’t preview at all.

I love jump rope and I love jump rope & abs routines. This certainly helped my mood.

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Summer of Sweat Circuit Workout Video

Part 1: 10/50/10/30/10/1:00 (2 rounds)
1a. Straight abs Back across Stability Ball Crunch up no ball! I braced toes & held weights, 10lbs 1st round & 20lbs second
1b. Jump Rope
1c. Side to Side Lunge 40lbs

2a. Right Side Plank – R. Knee Crunch (Bottom Leg)
2b. Jump Rope
2c. Squat with Alternating Overhead Twist 40lbs – 1st / 30lbs – 2nd

3a. Lay flat (5lb – 1st / 3lbs – 2nd  dumbbell b/w Feet) Crunch feet in and then press out
3b. Jump Rope
3c. Alternating Reverse Cross Over Lunge 30lbs

4a. Left Side Plank – Crunch Left knee in (Bottom leg)
4b. Jump Rope
4c. Hold Weight at Chest – Hover Squat to Deadlift 20lbs This is very light for me but I didn’t understand this move in my body the first Michele workout I tried. Did that one from a list. This time I got it. I think I’d hold 30lbs here next time. For reg deadlifts I do 40lbs but I’d do 50lbs if I had the weights or (even better) a sandbag

5a. Bicycle
5b. Jump Rope
5c. Right Side Lunge to Right Knee Crunch

6a. Bicycle
6b. Jump Rope
6c. Left Side Lunge to Left Knee Crunch

7a. Right Side 1/2 Plank Glute Raise
7b. Jump Rope
7c. Right Side Lunge to Right Reverse Cross Over Lunge

8a. Left Side 1/2 Plank to Glute Raise
8b. Jump Rope
8c. Left Side Lunge to Left Reverse Cross Over Lunge

Part 2: Combos 5:00 each (1 round)
1. Right Front Lunge (on Floor) Step left foot to bench (hold) 4x Glute Pulse. Step down and Reverse Right Lunge (bring left foot back)/Squat out wide Right to Heel click jack. Repeat lead with left +8lb vest I’m glad I did this with the video b/c M is so easy to follow. That’s why I decided to give this whole workout a go “along with”. I like to pause and take notes, but then I’m rich in time so…

2. Right one legged squat to box (right bicep curl)/ Stand and turn to side. Left side lunge to knee lift/Jump Squat pull weight overhead/Left side lunge then turn and repeat from squat 5lb dumbell I had to do a SL hop on the turns b/c I’m working out on carpeting. Was ok b/c it was a good test of balance. I paused a bit @ the top of the SL squat so I could get a good extension on the raised leg. Working on my pistols.

3. Left one legged squat to box (left bicep curl)/Stand and turn to side. Right side lunge to right knee lift/Jump Squat pull weight overhead/Left side lunge and turn to repeat from squat.

Part 3: 15/1:00 (2 rounds)
1. Back on bench ball – Crunch up and press weight overhead
2. ankle weights? Ball between feet – Crunch in then press out and twist elbow to side
3. Seated Russian Twist w/overhead press 15lbs 1st round & then 10lbs
4. Butterfly legs – Sit up and touch weight past feet 3lbs bet feet 1st round. This almost killed me & failure like 3 seconds before the end of the set & I hadda drop the weight. No weight on the 2nd round!
5. Alternate Side V-Crunch

I actually followed along with the stretch & did a bit further where it felt good, hanumanasana / splits for the hip flexors for example.

Full Body Power Through Workout #2

Well this was a serious workout. Felt good to sweat from exertion, not that my determination and endurance counts for fuckall in this financial world run by corrupt morons.

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If this was a fitness app reading the burn would read 950 probably. Polar doesn’t exaggerate.

Full Body Power Through Workout #2

Heavy HIITer lower body 50:10 2x 14 mins 30lbs all moves
*Given my current state of  emotional depletion, I decided to do this whole workout “light”. Hey I don’t have the sandbag, grip-strength preserver.

1. Step up L, reverse lunge L This was a move that we did the fuck out of last Friday. There were 6 rounds on each leg in the workout, and I had to drop weight a couple times. 
2. Sumo squat, shoulder press
3. Step up R, reverse lunge R
4. Pendulum lunge L
5. Hip thrust with a pulse
6. Pendulum lunge R
7. Sumo clean and front load sumo squat

Combo pyramid moves reps 8 to 2 Time = 19:36
1. Jugglers, commando planks
2. Heel clicks, pike glute raises Could keep up all the way thru w/ this move but hadda turn off the video & do my own pace for the next move
3. SA Shoulder press switch lunge burpees 10lbs
4. DL drop and Box jumps 40lbs

Heavy HIITer upper body 50:10 2x
1. Man makers 40lbs
2. Curl and press 30lbs
3. tricep makers 20lbs
4. Staggered pushup toe touch burpee to single arm press (alternating) 20lbs
5. SA Plank hop Sumo squat, curl 15lbs
6. SSD front raise to upright chest press 10lbs
7. Chest fly w leg raise 30lbs

Popping plyo and tuck set 20:10 ( 2x each move before moving to the next) lose vest for speed!
1. Tuck jump, 3 plank tuck jumps
2. curtsy lunge hops + tuck
3. hand stand switch lunge tuck jump
4. sl hop Wide and narrow tuck jumps
5. High knees
6. Plank hip L and R and diamond jump
7. Switch kicks
8. Drop and pop tuck and squat (side to side)

Single sided strength 14 reps one side and then go back and do other side
1. split lunges 40lbs
2. SA curtsy swing 15lbs
3. Full release lunge 40lbs
4. SL dead lift 30lbs
5. SA Shoulder press 15lbs
6. SL decline push up
7. Squat step up 30lbs
8. Curtsy lunge leg lift 30lbs

Obliques and back finisher 30:30 2x
1. Side v up L 3lbs bet feet
2. Side v up R
3. Side plank toe touch L
4. Side plank toe touch R
5. Elbow plank dips
6. Bird dogs

Time = 1:25

Did like 4 yoga poses after. Good enough.