Recovery “WO”

The 2nd half of the title is in quotes b/c it really wasn’t much of a workout. I’d have been better off if I didn’t do the abs set & did an hour of yoga… But anyway I got the blood moving and the endorphins going. It’s good I did something because I’ll feel better the rest of the day and less gimpy tomorrow. I felt like I could barely move when I first got up in the morning, lol. Much better now.

It’s going to be a beautiful afternoon and I want to get out of the house and off The Hill. There’s not much to do in Portland, but I could go to the Chinese Garden. I think I’m going to, even if it’s $10 to get in.

IMG_4157.JPG

 

Based on Core and Legs Workout: Exercise for Belly, Glutes, Thighs, and Calves

I did add a slightly shorter cardio. Set my timer for 16 rounds of jumprope for 30 and #d poses for 50 with 15sec transitions, 25:15min

  1. Lunge back (floor touch) March and Kick, alt sides
  2. Single Leg Pendulum-RL ½ squat to side leg lift, balancing the whole time on supporting leg
  3. Single Leg Pendulum-LL
  4. Kneeling Leg Rotation-RL like a hydrant to a leg lift, back, 25deg angle
  5. Kneeling Leg Rotation-LL
  6. Tip Toe Chair Walk alt sides
  7. Tree pose to dighasana A Figure 4 Pulse & Press RLPositioning of the 2nd part, as I did it, was dif from video
  8. Tree pose to dighasana A – LL
  9. Cat Bow Series-Right Hands & knee. R knee in & then out to glute lift & then bend arms close-in, tricep style half push-up, face toward floor
  10. Cat Bow Series-Left
  11. 3-way knee tucks Knee in same-side elbow, opp elbow, glute raise in bet, alt legs
  12. Full rev curl w/ pelvic lift @ top
  13. Temple Tap Abs
  14. Criss Cross Legs Hands under hips
  15. Plank to Updog Plank, catarunga, updog
  16. Core Wiggle On back, feet in frog lift position. Arms extended & reach RA toward R foot & then switch.

Advanced Abs Workout – At home Abs & Core Routine 20-Min

I mostly find GymRa annoying and try-hard, but once in awhile I throw one in for some randomness.

WO begins after 1:00. Actually the move are pretty good but being on the floor & with the demos my HR dropped to resting immediately. This would be good as reps w/ cardio intervals, but GymRa doesn’t post breakdowns. Meh. I guess if I detail it out I’ll post it on the YouTube page, lol. Naaa…. too passive aggressive.

Yoga

  • Standing & fundamentals
  • Dandasana & Paschimo
  • Block A and B
  • Marichy C & D, Pashasana
  • Finishing to Matsyasana, Savasana
Advertisements

HIIT & Yoga, “recovery” wo

I had a rest day yesterday just because I thought I wasn’t going to be busy all day, delayed my workout and then was assigned a task (banner page design update). It was ok that I took one though, as I was due one more for the week and was a bit sore.

However today isn’t exactly high energy and I’ve tweaked my neck out again, a little bit, sleeping wrong. I don’t have the mental stamina for all yoga, a “real” practice, as in my current state of personal Astanga. Halfsie / halfsie. Go for easy everything, but movement and stretching. Melissa! I took her WO and doubled it w/ some barely lifting the feet jump roping.

IMG_4067.JPG

10 Minute Standing Dumbbell Workout: Fast Total Body Workout

  • (15/50) w/ jump rope before every #d move = a 21:40min set.
  1. Sumo Squat 15s, weights on shoulders. Knees turned way out & squatting low. Moving as fast as possible w/ good form.
  2. Warrior Deadlift-Right 20s
  3. Warrior Deadlift-Left
  4. Bent Over Row
 20s
  5. Curtsy Lunge-Right
 20s, leaving the curl out b/c holding 20 in ea hand
  6. Curtsy Lunge-Left
  7. Dumbbell Swings
 35lb kettlebell 29 reps
  8. Lawn Mower Row-Right
 20 I did this the P90X way. Which is dif from the video. 18 reps ea side
  9. Lawn Mower Rose-Left
  10. Lunge to Press 10s Lunge back & then press up w/ both arms as you stand 9 ea side going over by 1/2 a rep

Then I did a search for a thigh band workout & picked one to do w/out a preview. I did it w/ the purple band from the set that Julia recommends (the only one worth having IMO). Was really killer on the upper, outer thighs especially.

Superset 1 = Squat Jacks + Hip Bridge
Superset 2 = Side Steps to Squat Jump + Standing Angled Leg Lift
Superset 3 = Cowboy Walk Forward/Backward + Clamshell

Yoga

About 30min

  • Standing & fundamentals.
    Only 2 handstands but I used 3lb weights for Surya A, 3-5.
  • Some non vinyasa asana, then a single 10sec/5min headstand, minutes 2 & 4 in a backbend, the first w/ straight legs & the 2nd w/ bent. Also there was a 10sec/3min sarvangasana, so a solid 8min in static inversions.

 

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.

FullSizeRender 3.jpg

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

Bicep and Tricep Burst by Christine Comeau & my own Yoga

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.

FullSizeRender 4.jpg
A workout that’s roughly split bet the fat burn & fitness zones always feels restorative to me.

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
  1. Virasana, supta virasana, malasana, uttanasana
  2. Block A – upper back stretch 2, 5lb weights
  3. Block B – lower back / hip flexor
  4. Hanuman w/ strap, upavistha konasana, baddha konasana A, supta konasana

Bicep and Tricep Burst by Christine Comeau

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

Yoga

  • 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.