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.

 

Full Body Shred for Summer X: 60 Minute HIIT Workout

really felt the lack of a sandbag for this set, which means I’m unable to backload. Grip strength & shoulder fatigue!!! Made me less able to effectively work my legs as the routine went on so I dropped weight a couple times.

I’d totally have done an easier workout, after yesterday, but I hadn’t realized this weekend is country fair, which means unless I start a workout at like 7am (unlikely), this is my last day to get a workout in this week, and I’m only a 4 sessions for the week, versus my standard minimum of 5.

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Map My Fitness says I burned 648. I tried tracking w/ a new app, since the last one wanted to charge money for further use. I have a rule about apps. I do NOT pay for them. Money is too tight on west coast, and apps in my history have invariably failed to work even a whole year.

Full Body Shred for Summer X: 60 Minute HIIT Workout

SET 1:
1. DL drop weight box jump 2, 20lbs
2. Straddle down tricep burpee
3. Slider pike and pushup
4. Pull over to sit up 2, 10lbs
5. Curtsy lunge plank jack curtsy Lunge 2, 15lbs Upped to 2, 20s next set
6. LL SL curtsy DL 2, 15lbs
7. LL step up rev Lunge 2, 20lbs
8. LL dragon Lunge burpee  2, 20lbs
9. RL step up rev Lunge
10. RL Dragon Lunge burpee 2, 20lbs
11. DL drop weight box jump
12. Up and over curtsy touchdowns
13. Slider pike and pushup
14. Russian Twist, 15lbs No ball
15. Curtsy lunge plank jack curtsy Lunge
16. RL SL curtsy DL 2, 15lbs
17. LL step up rev Lunge 2, 15lbs
18. LL Fwd Lunge 2, 15lbs Can’t do a side load b/c no sandbag
19. RL step up rev Lunge
20. RL Fwd Lunge

SET 2:
1. DL drop weight box jump 2, 20lbs
2. Decline burpees
3. Slider pike and pushup
4. Bench chest presses 2, 20lbs
5. Curtsy lunge plank jack curtsy Lunge 2, 20lbs
6. Skaters + curtsy hop
7. LL step up rev Lunge
8. LL pistol +kick Put my heel on a 10lb weight & still couldn’t pistol. Leg too fatigued! Maybe if this were set #1
9. RL step up rev Lunge
10. RL pistol + kick
11. DL drop weight box jump
12. Incline push-up and tuck jumps
13. Slider pike and pushup
14. Decline, block squeeze shoulder taps
15. Curtsy lunge plank jack curtsy Lunge
16. Donkey up and over to 2 curtsy hop
17. LL step up rev Lunge Dropped to 2, 15lbs
18. LL split Lunge DL 2, 15lbs
19. Back load RL step up rev Lunge
20. RL split Lunge DL

SET 3: Did the same thing this set as #2 on the step-ups & rev lunges: 2, 20lbs first time, ea leg & then dropping to 15s
1. DL drop weight box jump
2. LL lateral rocket step up+ oblique plank hop
3. Slider pike and pushup
4. V-ups 10lbs
5. Curtsy lunge plank jack curtsy Lunge
6. LL curtsy and weighted leg lift
7. LL step up rev Lunge
8. LL lateral Lunge to curtsy Lunge
9. RL step up rev Lunge
10. RL lateral Lunge to curtsy Lunge
11. DL drop weight box jump
12. RL lateral step up + oblique plank hop
13. Slider pike and pushup
14. Bench glute hyper extensions
15. Curtsy lunge plank jack curtsy Lunge
16. RL curtsy and weighted leg lift
17. LL step up rev Lunge
18. LL SL bridge hops and cross crunches
19. RL step up rev Lunge
20. RL SL bridge hops and cross crunches

Full Body Shred for Summer #9 & yoga

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Full Body Shred for Summer #9

Set 1: 3x Time = 12:19
1. 25 OH toe taps 20lbs 2=1 & did the full 25 counts
2. 10 SA Bench Bosu Chest Press opposite leg raise per arm 2, 20lbs
3. 10 decline burpee DL 2, 20lbs

Set 2: 50:10 4x @ 10:35
1. Burpee Step up and bi curl 2, 15lbs Stay on same leg to step up per round. Opp leg does knee up.
2. SL DL to forward Lunge and clean 2, 20lbs 1st two rounds & then dropped to 2, 15lbs b/c I was having trouble keeping good form on the lunge & clean.

Set 3: 4x @ 19:53 Time = 12:24
1. 10 SA Plank Hop to SA Bent Close Row to SA Snatch (switch sides each round) 20lbs
2. 12 Decline SL push-ups toe touch with opp hand, alternating (6 each leg) Started going just 1/2 way down on the 2nd round & on b/c of clicky thing in left tricep. Still worked the chest.

Set 4: 30:10 4x (8 min) @ 28:55
1. Front Raise to Alt SA Pull Backs, repeat 2, 8lbs
2. Rev Lunge Press + oh Curtsy Lunge and leg lift 2, 15lbs first 2x then down to 13lb ea arm
3. Bent row 4 and Y press 2 2, 10lbs first round then 13lb each arm

Set 5: Tabata time Pyramid pair 6 mins
1. Clean and Press drop weight squat jump 2, 20lbs I wasn’t sure I’d make it thru the set w/ this weight but I did. For whatever reason I’ve worked upper body a lot harder than lower this week.
2. Frog push-up donkey kick Although this moved KILLED my legs lol

Final set: Bosu Core HIIT: 40:10 x 2 (5 mins)
1. V up
2. Cross Crunch
3. Push-up and plank hop

Time = 1:07

Yoga

About 2min

  • 5min Sirsasana, child pose, bhujanghasana
  • Paschimo, hanuman, upavistha kona, parighasana…
  • Some finishing poses & savasana

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