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.
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.
Squat, Floor Tap 2, 20lb weights Coming all the way down to rest weights on floor & thighs on backs of calves
Weighted Crunch Tap 10lbs Crunch up, holding weight up straight. Tap heels to floor.
1 Leg Squat (right) 2, 15lb weights Start kneeling w/ front foot in bet weights. Come to standing w/ back leg hovering.
1 Leg Squat (left)
Weighted Temple Tap Abs 2=1 10lbs
Curtsy Lunge Twist 2=1 2, 15lbs weights
Romanian Deadlift w/ pulse @ bottom2, 20lb weights
Pull-ups 5 no assist & 10 w/ blue bandBent Over RowWhy not right? I haven’t practiced them awhile & in this context it’s low pressure.
Chest Press w/ pulse @ bottom2, 20lb weights
Hammer Curl and Tricep Squeeze 2, 15lb weights
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
Yep, right knee is sensitive. I’d already decided to do more of a split between working out & yoga, and with the situation the former has to be upper body. No problem! Went to J’s channel & did a search. Now I feel awesome, especially since I know I didn’t strain the tender area in any way.
Warm-up Stretch,15min: Normally I don’t start the timer if I do some warm-up stretching, which funny enough seems to only happen if I’m doing yoga. But since today is a “recovery workout”, I thought I’d do it. It’s not about the burn today.
(10/60) single, timed intervals
Virasana, supta virasana, malasana, uttanasana
Block A – upper back stretch 2, 5lb weights
Block B – lower back / hip flexor
Hanuman w/ strap, upavistha konasana, baddha konasana A, supta konasana
Tricep Tempo Set (50:10:40:10:30:10)
1. Skull crushers + bridge holds 2, 10lb weights
50 second interval- 4 count down and up
40 second interval- 2 count down and up
30 second interval- 1 count down and up
No Rest Tricep Tabata Pair (20:10 x 8):4 minutes
1. Decline tricep push up (on weights)
2. Tricep kickbacks 2, 10lb weights
No rest move = decline tricep or plank hold
Tricep Burnout 2 min
1. Tricep makers- tricep push up (on weights) + SA tricep kickback in plank + kickback at the top
Bicep Drop Set (15 reps, 12 reps, 8 reps)
As the reps decrease, increase your weight
1. Bicep curl 2, 10lb weights / 13lbs ea hand / 2, 15lb weights
Bicep curl burnout (20:20:20:15 x 6)- based off workout by relentless jake
Go through all 3 moves- 6 times 2, 10lb weights
1. Right arm T- bicep curl + left arm ½ way hold
2. Left arm T-bicep curl + right arm ½ way hold
3. Both arms ½ way hold
Bicep burnout 2 minutes
1. Bicep makers- reverse grip push-up + bicep curl in plank + hammer curl at the top
Surprisingly my arms felt fine for Suryas & fundamentals. Did the handstands in the As this time & held the last one 10 breaths
(10/30) 3x urdhva D & savasana / ardha matseyen
Finishing (sarvangasana to sirsasana & a couple more minutes doing an inner body scan in savasana.