Surprise Astanga!

Very rare for me to get to Wednesday without taking a rest day, but I felt so dreary today and then I’ve got that bit of a glitchy situation going on in my right side. So I got a late afternoon / early evening one in.


Suryas & Standing Fundamentals w/ standing arches in Surya As, no hanuman, two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind – is helping crack open the Pashasana again
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Hanuman 1min, foot against wall, 20sec upright, 40 back bending
Kapo B
Urdhva D come to standing
Dropbacks 3x
Ticks 3x

Super Circuit HIIT Workout

Well, I had to postpone my outdoor painting session I’d intended on for today, but it’s ok. I was really happy to see a new WO from Michele. Lately I’ve been grooving on the lower weight / lots of reps thing, here in my little vacuum.


Super Circuit HIIT Workout

Part 1: 5/25 4 rounds each group
1a. Jump Rope
1b. Mountain Climbers

2a. Burpee Chair Sit
2b. Plank Jack

3a. Skier Swings 10s
3b. Oblique Mountain Climbers

4a. Side to Side Jump Lunge
4b. Pendulums

5a. Jump Squat (Wide – Close)
5b. Flutter Kicks

Part 2: Circuits √, √, √
Circuit 1: 3 rounds
1. Right Reverse Lunge – on floor, lunge back & bicep curl, SL push up, DL up  10x 15s
2. Other side
3. Plies Step Out Right (bicep curl)/ Step out Left (Up-right row) 10x 10s I’d maxed biceps yesterday, so rounds 2 & 3 here I did step outs w/ orange band, no added weight 2=1

(hold dumbbell) Reverse Side Lunge – twist to outside of front knee w/Bicep Curl/Squat & repeat on other side 12x 10

Circuit 2: 3 rounds √, √
1. Right Side Lunge (weight to right foot on floor)/Right Reverse X-Over lunge (weight to outside knee) /Right Knee up &twist over knee 10x 10 Almost picked up a 15 for 3rd round, but my right knee is still a little sore & this is just a “because I can, for now” kind of workout. Some of us less privileged types have to choose between money or fitness! I managed to work it in in NYC w/ my short commute, even withOUT mommy or daddy subsidising my rent. That’s increasingly rare these days btw, especially with BFAs from art school, not that I’ll get a medal for it, lol.
2. Other side
3. (Bar) Bicep Curl to Press Overhead (Hold at chest)/Alternate Reverse Lunge – twist bar to outside of front knee, Right then Left (Repeat) 10x 10s

Snatch Right & lower to shoulder (hold)/Left Front Lunge & twist to front Knee/Step back & Sumo Squat Deadlift (alt) 10x 15 Eliminated that little sumo b/c it felt “extra” and not enough weight to be worth making myself slower

Bonus: Abs 5/30 3 Rounds
1. Lay on Back – bent knees in air – lower right then left to floor
2. Crunch Knees in & Press Out
3. Reverse Crunch
4. Right Side Plank – Bottom knee crunch in
5. Left Side Plank – Bottom knee crunch in
6. Lay on Stomach – heel clicks w/legs off ground
7. Hyperextension

Did my own stretch, not quite as long as M but I’ll try to get in another Astanga this week.

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.


Very stiff Astanga

I knew it would be, because I’m totally PMSing. That means more than the length of time since the last practice, generally, and it’d been a week. It’s occurred to me that with my inclination more toward moderate HIIT – when feeling so-so about exercise – that to get two practices in a week, I’d probably have to do 6x a week WOs once in awhile. I resist though. Friday’s field trip of just sitting around various locations downtown was needed. I like an incredibly isolated existence. Thank Gods for the internet.

Anyway… I keep thinking I should 1) repeat the Kapo B and try harder at it and 2) bring in Viparita Dandasana. It’s mostly just an idea, lol. Even this little clunky practice is good though. Keeps the energy channels flowing more freely.

On another note: I just discovered I can past Numbers charts directly into WordPress posts!


Poses Comments
Suryas & Standing Fundamentals w/ standing arches in Surya As, hanuman var. & samakonasana, two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind – is helping crack open the Pashasana again
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Kapo B wanted to do 2x but… the will was weak
Urdhva D come to standing
Dropbacks 3x



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

4 Benders

I was in the mood for some Melissa Bender. She’s not posting new WOs much lately, but she does do weekly plans on her blog. I’d thought I might repeat some of the sets, but in the end I decided to just do a bunch of different stuff.


It’s funny… thinking about Julia one time saying, If it isn’t hard it’s not worth doing right? and I’ve often agreed, however, sometimes the only goal is to get moving a little, to have a definite reason to take a shower. Seriously.


1. Mountain Climbers
2. Side Lunge Kick (right)
3. Side Lunge Kick (left)
4. Mountain Climbers
5. Tricep Extension Squat
6. Tuck Jump / Bench hop-overs – 2nd round
7. Mountain Climbers
8. Temple Tap Abs
9. Plank Walk Out
10. High Knees
11. Side Plank Hip/Leg Lift (right) ppl band (orange would’ve been better for this move – ppl was a bit too heavy)
12. Side Plank Hip/Leg Lift (left)
13. High Knees
14. Rotating Hip Dips (from plank) Knee Drop Plank
15. Hip Lift Hook 3lbs bet feet
16. High Knees

  • +2lb ankle weights & 8lb vest
  • Pretty sure I did this one before, in the past. Would’ve been on an old blog.

-In/Out Squat two 20s
1. Knee Crunch Extension
-In/Out Squat
2. Squat to Forward Reach
-In/Out Squat
3. Bridge March
-In/Out Squat
4. Squat to Side Leg Lift (right)
-In/Out Squat
5. Squat to Side Leg Lift (left)
-Lunge Rotation 20
6. Side Plank Knee Rotation (right) This was hard w/ the vest & ankle weights! 
-Lunge Rotation
7. Side Plank Knee Rotation (left)
-Lunge Rotation
8. High Knee Step
-Lunge Rotation
9. Standing Hydrant (right)
-Lunge Rotation
10. Standing Hydrant (left)
-Romanian Deadlift two 20s
11. Split Leg Lift (right)
-Romanian Deadlift
12. Split Leg Lift (left)
-Romanian Deadlift
13. Side Lunge Dumbbell Reach (alternating) 20
-Romanian Deadlift
14. Back Raise/Extension
-Romanian Deadlift
15. Butt Lift

W/ 2lb ankle weights & I got out two 20s, like Melissa. Loved this one! Could’ve used 5lb weights maybe, but since my right knee is a little sore (still), and I had to be really careful not to feel it in some moves today, I was happy just wearing the 2s.

1. Squat 20
2. Squatting Calf Raise
3. Pretzel (right)
4. Pretzel (left)
5. Forward Fold Leg Raise (right)
6. Forward Fold Leg Raise (left)
7. Split Squat to Warrior (right) 10s
8. Split Squat to Warrior (left)
9. Butt Lift Squat 10s (I did a bicep curl on the bottom – 15s would be better)
10. Hydrant Extension (right)
11. Hydrant Extension (left)
12. Leg Series (right)
13. Leg Series (left)
14. Sit to Stand (right) Even tho I can now do pistols I’m still really weak here. Most I normally hold in hands is 10, but since the knee thing I didn’t pick up any dumbbells, tho of course I had the ankle weights on still.
15. Sit to Stand (left)

And then, since I was only an hour in & didn’t want to think for myself, I did something I never do & followed along w/ a yoga vid, also in this week’s Bender plan. I added four astanga finishing poses after the end of it, before my savasana.




Today’s WO, back to the low heart rate

Was going to do another Julia but right knee is slightly sore, so… It’s good I did something b/c I depressed myself by looking at the local job market (or lack thereof) this morning. This was a no cardio WO… Maybe tomorrow a yoga. Dunno.


Bootylicious + Lean Legs Workout


  • (10/50 – 1st round) (plus a few seconds pause where I put on my ankle weights & 4min b/c I added 2 inner thigh lift moves per leg)
  • (15/50 – 2nd round 30:20min set)
  1. Back Lunge to Front Kick (R) 15s / sandbag
  2. Single Leg Deadlift (R) 15s
  3. Back Lunge to Front Kick (L) 15s / sandbag
  4. Single Leg Deadlift (L) 15s
  5. 3 Sumo Squat Pulses 20s / sandbag
  6. Sumo Squat Deadlift 20s
  7. Bulgarian Split Squat (L) 15s
  8. Bulgarian Split Squat (R)
  9. Goodmornings 15s
  10. Curtsy Lunge (L) 20s / sandbag
  11. Single Leg Squat + Tip Toe (L) 15s
  12. Curtsy Lunge (R)
  13. Single Leg Squat + Tip Toe (R)
  14. Goblet Squat 20 1st round, two 20s 2nd round
  15. Side Lunge (L) 15s
  16. Side Lunge (R)
  17. Squat + DB Knee Twist 20
  18. Warrior 2 to Half Moon (L) 2nd round changed this to runner’s start (crouch) / Dighasana A
  19. Low Squat to Curtsy
  20. Warrior 2 to Half Moon (R) pause here to put on 5lb ankle weights

  21. Side Lying Lateral Leg Lift (L)

  22. Inner thigh 1
  23. Side Lying Circles (L)
  24. Inner thigh 2
  25. Side Lying Lateral Leg Lift (R)
  26. Inner thigh 1
  27. Side Lying Circles (R)
  28. Inner thigh 2

Abs & Yoga

Ad-lib for the rest of the time

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.

Sunday Astanga

I didn’t quite do all the things I’d planned. Tight. Didn’t walk in a 2nd step on the Kapo B & I didn’t do any Vrischikasanas after the ticks. Wanted to finish. It was a complete practice anyways.


sun prax.jpg

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