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.

I have never been so obsessed with a weather report #heatwave

I’ve also never faced a weather report this bad while living on the east coast, in the aggressively air-conditioned NYC. I cannot recall one 100+ day streak. Not one!

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Here in Portland everything’s minimally air-conditioned, if there is any at all. We don’t have it at home on the hill. The windows are all the type that swing out to the side… We got one of the standalone kind last year. You have to fit a piece of foam a bucket. It’s big and takes up a lot of space in the office… We got that for me so I could still work upstairs, but it takes up so much room & only takes things down about 10-degrees. It’s become easier to just work downstairs when I want do do stuff in the afternoon. Until now!

Those bitches at Hanna Andersson downtown must be roasting! LOL. After the way they treated me I take great joy in the construction I see on that block. One day there was a noisy machine set up right in front of the store. I cackled. I’m sure it 1) made things pretty miserable inside for the harried minions trapped inside and 2) discouraged a lot of stroller traffic. They don’t have any AC either and high ceilings and vents don’t do much north of 95. Have fun you jerkoffs!

But ya, many of the businesses here, they’ve got the weak AC that takes things down just 2-degrees from miserable. Like you’ll go inside and think, Ahhh…, but then 5-minutes later you’re hot again. Am I going to spend five days alternating between Powells and the Pioneer Place mall? Am I going to spend all the money I made trimming on movies? There aren’t even that many movies I want to SEE. I picked out three so far.


My right knee is definitely tender, but on the other hand, maybe I shouldn’t do yoga today b/c one of those days I’ll probably be sweating my balls off at home & I may as well do it on the mat stretching…

“Delicate Pinks, Rhododendron” #forsale

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“Delicate Pinks”, $250 plus packaging & shipping

8×10″. There are some staple marks around the edges, so mat opening area (for framing) is about 7.5×9.5″

I’d like to produce larger pieces and work in oils, but this will not be possible without selling some smaller pieces first.

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