Jump rope & Ashtanga

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Warmup: (10/30×6=4min) jump rope Wasn’t aware how sore I was from yesterday until I started my warmup. It was SO HARD to jump rope I had to talk myself into finishing, mainly between rounds 3 & 4. But ya, I was glad I did it b/c it makes such a difference to the practice, those four, little minutes.

Yoga

95min

  • Suryas & fundamentals. Same way as here and here.
  • Primary+ @ 23:45Finished setu bandhasana @ 57min
    • 2nd to laghu vajrasana, hanuman, kapo B
  • @1:11 Back Bending. Urdhva D, 3 drop backs, 3 ticks
  • @ 1:19 Finishing Full 5min savasana (corpse) today. I almost always practice this relaxation after every workout, but usually for 1min. It only seems kind of important after (what I think of as) a full practice.

Spartan 3000 by Daniela

Never did this one before b/c it’s all reps. I did the whole thing from a list. Sometimes it helps my pace to try to follow along, but as with most things these days, I realized it doesn’t matter. One thing I’ve got is time on my hands. So… fuck it. It was one of the more tedious routines though – all that damned counting. I wouldn’t do it again but I’m glad I crossed it off my list. This was a good time for it, after an extra rest day, after a particularly apathetic week.

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Spartan 3000 by Daniela

Part 1: Warm up, 2x = 600 reps 16min

50 squats 25 reg fast / 25 bench jumpovers
50 bridges 25 feet on floor / 25 feet elevated
50 Jumping Jacks
50 Buttkickers 1=1
20 Pull-ups / Chin-ups (with band assist) Pushups
20 Rev Plank Leg Lifts Donkey kicks (10/leg)
10 Tricep Pushups
50 Fire hydrants (25/leg) w/ 5lb ankle weights / then orange band cause my old ankles weights TAKE TOO FUCKING LONG TO GET ON & OFF!!!

Part 2: Bodyweight Circuit: 5 exercises, 20 reps each, 5 rounds = 500 reps √, √, √, √, √ 16:20 / 23:15 Then  a long pause while I changed out of my 6-yr old cross trainers. Started w/ them on accidentally & could really feel the 0 cushion in the mat hops.

1. Burpee (no push up)
2. Jump Squats
3. Yoga Push ups Butt up & chest down to up dog, fast
4. High knee toe taps 1=1
5. Mat hops1=1

Part 3: Strength Complex, 8 Exercises, 10 reps, 5 rounds: √, √, √, √√  26:25
1. Deadlifts 2, 20lb weights
2. Squats 2, 20lb weights
3. Bent over Rows 2, 20lb weights Alt rev grip (3 rounds) w/ palms facing in (2 rounds)
4. Switch lunge weight pass through 15lbs
5. Swings 35lb kettlebell
6. Weighted chair lunges 1=1 2, 10lb weights
7. Chest Press (hips pressed up in bridge) 2, 20lb weights
8. Shoulder Press 2, 15lb weights

Well, I’m already 18min behind by the point & I stopped for a break. What does time matter if there are no rewards or even congratulations? 

Part 4: 5 exercises, 50 reps each (1=1 ea move) = 250 reps 4got 2 time

1. Mtn Climbers 1=1
2. Groiners 1=1
3. High Knees 1=1
4. Squat Jacks
5. Touchdowns Leg goes out to the side laterally, touching down in center.

Time = 1:18 Took another break

Part 5: Strength + Cardio Mix: 12 exercises, the first one for 10 reps, the second for 20 reps 2x through = 20:01

1. Clean and Press 2, 20lb weights // Squat Slams 20lbs
2. Curtsy Lunge + hammer curl 2, 15lb weights, 5ea leg // 1 Arm ½ Burpee  10ea arm Really fucking sick of 1/2 burpees after the 100 of them in set 2! Considered swapping for OH triceps 2nd round but didn’t.
3. Sumo Squats 2, 20lb weights // Sumo Squat hops (1st round do 10 reps & then 20 & rev for 2nd round)
4. SL DL 2, 15lb weights Do all 10 reps one leg & get other on 2nd round // switch lunges 1=1
5. Bulgarian 2, 15lb weights Do all 10 reps one leg & get other on 2nd round // lunge hops 10ea leg

Part 6: Pyramid: 570 Reps 10:59

100 Jumping Rope feet together
50 Left glute raises on hands & knees (w/ 5lb ea ankle weights)
50 Right glute raises
50 Left donkey pulses
50 Right donkey pulses
100 Mtn Climbers 1=1
50 Bulgarians (25/leg) no added weight
50 Frog glute raises with your belly laying on bench or anything else where you can lay down. Your lower body should not touch the bench. Try to do all reps without letting your feet touch the ground. Left ankle weights off
20 Jump squats

25 SL Bridge Left w/ ankle weights
25 SL Bridge Right

Part 7: Burnout 9:28 
100 rocket step-ups (50 per leg) Did 25/25, then the rows, then another 25/25
50 bent reengage rows 2, 15lb weights
20 knee pulls with weight Left 10lbs
40 (20/leg) Runners lunge toe taps
20 Knee Pulls with weight Right
50 SA swings (25/side) 15lbs 15/15/10/10
100 sumo pulses 2, 10lb weights

Time = 2:06, all breaks & interruptions included

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

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

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

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Warmup: (10/30×6=4min) jump rope

NO EQUIPMENT Full Body Vacation Workout #7 by Kristin R

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

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

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

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

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

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

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

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

Yoga

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

 

5000 Seconds for 5000 Subs Workout: Cross Fit HIIT and Pyramids

As it turns out, yesterday’s “moving work” wasn’t all that strenuous, but since I hadn’t known exactly what to expect I took my rest, got other (art) stuff done & saved this beast for today. Decided not to preview any of it beyond looking at the list, resolving to try to at least get through the first two sections before pausing the video for notes.

This was so much fun! Didn’t drag at all.

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Crotch Heart in Sweat

5000 Seconds for 5000 Subs Workout: Cross Fit HIIT and Pyramids 

Adapted Zach Filer bodyweight challenge:
10 minute Amrap I kept right up here!
1. Roll back to 3 pulse Lunges 5/leg Both feet down on the ground to come up tho; no pistol-ing it up
2. Russian push-ups 10 reps Didn’t put elbows all the way down for left arm, but went from catarunga to lowered elbows & kept pace
3. Pike glute raise to full kickthroughs 6/leg
4. Plank tuck to Tuck jumps 10 reps

 Cross Fit moves HIIT set: 20:10 4x each move 10 minutes
1. Hang cleans 2, 20lb weights
2. SA snatch lat tuck jump 2, 20lb weights, doing lateral jump over mat
3. Handstand to pistol LOVE!
4. Split Lunge snatch to SL DL 2, 15lb weights
5. Roll back box jump burpee.

Strength HIIT pyramid 60:10/ 50:10/40:10 I took a break before the last interval, like J.
24 minutes
1. Squat alt step ups 2, 15lb weights
2. Decline spider knee burpee
3. Alt SL box squat + alt forward lunge 2, 10lb weights For the tender right knee.
4. FAST Inchworm out +push-up plank hop up + 180 tuck
5. Alt curtsy step downs 2, 20lb weights Going light on stepping up or down (right knee)
6. Plank tuck alt kick thru to crab toe touch
7. Body weight bulg to fwd lunge and switch LOVE! Body weight & balance moves are very yogic in flavor.
8. Decline push up clean and press 2, 20lb weights

 Cross Fit moves HIIT set: 20:10 4x each move 10 minutes
1. Hang cleans
2. SA snatch lat tuck jump
3. Handstand to pistol
4. Split Lunge snatch to SL DL
5. Roll back box jump burpee. So wet at this point that my upper back made squishy noises on my Manduka during the roll back.

Cardio and core tabata pair time pyramids:
18 minutes Getting tired here & took breaks after every 6min set. If u don’t preview it’s useful to know where ur equipment needs to be anyway.

1. OH high knee toe taps 6 and chair lunges 6 2, 10lb weights
2. Weight plate ab pass 5lb dumbbell This was plenty enough weight on the hip flexors!

1. 4 groiners 3 switch lunges
2. Side plank toe touch and reach under to rev plank leg lifts

1. Switch foot mtn climber and 2 Lunge hops
2. Sarvanga to halasana (and reverse curl or leg drop)! Happy to see (a variation of) this move again so soon. With my renewed interest in ashtanga these are poses I practice nearly every single day. No stretch in the hammies for me here tho b/c mine are really open.

Cross fit moves HIIT set: 20:10 4x each move 10 minutes (82 minutes total)
1. Hang cleans
2. SA snatch lat tuck jump
3. Handstand to pistol
4. Split Lunge snatch to SL DL
5. Roll back box jump burpee.

2 minute yoga vinyasa flow cool down
Down dog
Knee tuck to crescent Lunge
Vinyasa

Long, slow ashtanga

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Points of practice 

  1. Starting the standing arches from the pelvic tilt.
  2. Starting updog lower to avoid the clunky-clunk in the right hip. It’s an audible noise. I’ve been figuring out how to lessen it.
  3. Right hand / thumb area, a bit cranky. Was careful to reposition hands before updogs as often as it felt beneficial.

Yoga

  • Suryas & fundamentals. Same way as this recent time.
  • Primary+ Got to setu bandhasana @ 1:01 and then took a blog break & changed the music (from Pandora Classical Indian). Did my tiny bit of 2nd (and one Linda modified 3rd pose, the hanuman) in 14min
  • Back Bending. Urdhva D, 3 drop backs, 3 ticks
  • Finishing, @ 1:29. I took the whole five minutes in savasana today.

Tomorrow! Was going to do Julia’s 5,000 seconds celebration workouts, but then I remembered I’m helping load a truck. This is what I can do in the local “economy” of PDX for spending money, manual labor for friends.  The corporate things don’t work out because they are SO rape-y. I’ll have to save this special workout for Friday.

No Equipment full body Vacation Workout #6

 

I kicked some serious ass! Wasn’t sure I’d be able to get through a Julia, especially as this is the 5th consecutive day of working out, but I did it! I just feel so much crappier, psychologically, if I don’t work out… Tomorrow will either be a rest day or astanga.

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No Equipment full body Vacation Workout #6

Tabata 1: 20:10 8x 4 minutes
Two switch foot lunges two front kicks

AMRAP 1: 6 minutes
10 switch lunges, 2=1, OH arms
10 front kick jab/cross, ea side
10 runners Lunge toe taps/leg
10 push-ups

Superset 1: 4x @ 12:20 Did 1 round along with & then paused video.
1. 8 Roll back burpee 3 bunny hop
2. 10 repeater kick throughs/side front foot stays planted between reps / u don’t go back to plank, only kicking foot returns

Tabata 2: pair @ 22:00 (finished the former at 22:22!! But behind to type notes & then find my place again.)
1. Bunny hops fwd and back
2. Alt hip dips and knee drives forearm, rotate to one side & same side knee-in

AMRAP 2: 6 minutes
10 squat jumps
10 oblique plank hops 2=1
10 sumo squat heel up and stomp
10 pull-ups (with strap) push-ups

Superset 2: 4x @ 33:45 Kept up here (modified).
1. SL DL rocket up 10/ leg
2. airplane (like dighasana, but u can keep arms back if u want) to ½ SL pistol squat 5/ leg Bend hovering leg for levitating lunge Didn’t want to attempt to rush the pistols. Can be tricky on my knees and the right one is a tiny bit sensitive lately. I was able to keep up by modifying & it felt good to emphasis more the even hips on the dighasana-like first part.

Tabata 3: @ 44:30
1. Split Lunge clap under SL push-up

AMRAP 3: 6 minutes
10 touchdowns low jumping jacks, touching floor w/ fingertips on in & out 2=1
10 plank jack shoulder taps 2=1
10 t-stand dip and leg lifts 5/side
10 chin-ups push-ups

Superset 3: 4x @ 56:00 Ya I turned off the video after round 1 again for this one! EVIL, EVIL, DOUBLE BURPEES!!!!!
1. Double star burpees 6 2 jack push-ups @ bottom, 2 plank hops, 2 star jumps
2. Jab cross hook Knee drive 10/ side

Tabata 4: pair @ 1:04
1. Lateral lunges hops touch downs +tuck jump Split lunge, leg back on inside of mat. Lunge hop to end, bring back foot forward & touch fingertips to ground. Tuck jump.
2. Sarvangasana to Halasana

AMRAP 4: 6 minutes @ 1:10 OK I changed 3 of 4 moves here, but I’m keeping in the spirit of the workout (even if adding a little equipment, but that’s allowed for those who cannot afford to go on vacation & thus possibly exercising w/out equipment. (Let’s face it, if I could go on a vacation I’d make sure it’d include gym access lol.)
10 box jumps wide tuck jumps
10 swings, 35lb kettlebell tricep push-ups & plank tuck jumps
10 boat abs
10 slider pike abs push-ups

Superset 4: 4x 1:17
1. Plyo lunges 10/ leg
2. 5x Dolphin vinyasa flow Down dog, elbows down & back up, jump forward to utkatasana, uttanasana, catarunga, updog

Total time 1:39, including all breaks / interruptions.

Very quick stretch….

1/3 HIIT & 2/3 Yoga

Recovery workout time! I’d have take a rest day if I didn’t already do that twice this week, so a little moderate activity & stretching instead. For this format I often like to take a mini Bender routine & add on. I adapted this set by adding on a single 10/30 jump rope interval before every #d rep based move.

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HIIT (& reps)

-10 reps ea move w/ the jump rope before = 19-min set. Normally I’d likely change the reps to 16, but this is just the warm-up for some easy stretching.

  1. Squat, Floor Tap 2, 20lb weights Coming all the way down to rest weights on floor & thighs on backs of calves
  2. Weighted Crunch Tap 10lbs Crunch up, holding weight up straight. Tap heels to floor.
  3. 1 Leg Squat (right) 2, 15lb weights Start kneeling w/ front foot in bet weights. Come to standing w/ back leg hovering.
  4. 1 Leg Squat (left)
  5. Weighted Temple Tap Abs 2=1 10lbs
  6. Curtsy Lunge Twist 2=1 2, 15lbs weights
  7. Romanian Deadlift w/ pulse @ bottom 2, 20lb weights
  8. Pull-ups 5 no assist & 10 w/ blue band Bent Over Row Why not right? I haven’t practiced them awhile & in this context it’s low pressure.
  9. Chest Press w/ pulse @ bottom  2, 20lb weights
  10. Hammer Curl and Tricep Squeeze 2, 15lb weights

Yoga

  • Suryas & fundamentals (w/ the hand standing in suryas
  • First 4 poses of primary, to ardha baddha pada paschimo (Added gomukhasana arms when I set back up from last pose, w/out moving leg in ½lotus, then jumped back)  About 30min to this point & then stopped for notes.
  • Then no-vinyasa twisting single intervals 10/30: ardha matseyen, marichy d, upavistha kona, parighasana, baddha kona A,
  • Virasana, supta vira, malasana, uttanasana, single intervals 10/60
  • Hanuman, Block A and B, Urdhva D (1min)
  • 1min sirsasana (w/ 10 breaths in all the parts past the first one), sarvangasana, then finishing to matseyanasa 10breaths

No Equipment Full Body Vacation Workout #4

Well, I’ve been having some great success lately in alternating the Julia workouts, which I guess I can call “circuit training” for lack of a better envelope, with my “serious” yoga, the “real” yoga, or ashtanga / ashtangesque. I’ve been enjoying the latter more lately! But the Julia routines… they’re just balls-out in a way my yoga cannot be safely. My knees NEVER want to see 3rd series again, I can tell ya… And that run of arm balances got excruciatingly same-old, same-old after six years. It’s good to let the yoga part be the easier thing, the more fun thing. It’d gotten to be such a burden before I figured that out.

Last Julia was all HIIT which means all timed which is easier. There isn’t that constant need pressure to try to keep the pace up so I can finish in a reasonable length of time. This workout was all bodyweight and entirely reps. It was harder than the usual. Not kidding! (I took a brief look @ the next one in her vacation, no equipment series & it’s even worse cause it’s all AMRAP. Hells no! For tomorrow I might do my 1/3rd HIIT (any old easy one) and 2/3rd yoga… That format is a recovery routine, in my mind.

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No Equipment Full Body Vacation Workout #4

Superset 1: 5x @ 0:42 √, √, √, √, √  11:31 I knew I was going to hate this set & I was right!
1. 8 SL lateral hop to SL burpee 1=1
2. 10 Commando plank jack and plank hop jack in low plank & frog hop in high plank

Superset 2: 5x @ 9:40 √, √, √, √, √ 4got 2 time
1. 8 rocket lunges & touch downs/leg
2. 10 T stand leg lift and toe taps/leg tap front / leg lift / tap back = 1, count on the back

Superset 3: 4x @ 19:30 √, √, √, √ 4:37
1. 20 Russian kicks 2=1
2. 20 Matt hops 1=1

Superset 4: 4x @ 24 √, √, √, √ 13:59
1. 12 Crab hold toe touches /leg toe touch & knee to elbow = 1
2. 8 Roll back push-up ninja tuck These killed me!!!

Superset 5: 3x @ 34:05 √, √, √ 7:26
1. 10 Bear hold to plyo push-up hop hands forward to push-up & then hop them back
2. 5 Bunny hops fwd (4) star jump high knees back holding arms overhead

Superset 6: 3x @ 39:39 √, √, √ 4:19
1. 20 sumo squat jumps
2. 10 SL pike push-ups + kick under after pike push-up, come to plank, rotate a bit & kick under, 5 per leg

Superset 7: 2x @ 45:27 5:05
1. 10 switch Lunge burpees
2. 10 Jab hook knee drive side jab w/ same arm as forward leg, hook & knee drive w/ back leg

Superset 8: 2x @ 50:42
1. 15 Arms up switch lunges 2=1
2. 10 tricep pushup plank hops

total time, breaks included: 1:09

Yoga

About 18min

 

 

 

 

 

 

 

 

 

 

 

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.