Superset Legs #4 and Tabata HIIT, x2

Even slower than the first time, but I’d upped my weights

  • Note to self: repeat this WO doing maybe 3 rounds each superset & MAY also cutting down the HIIT a little too, 3x each move for a 7½min cardio repeat. I only say that b/c I just watched a video on the evils of too much pure cardio.

Doesn’t happen all that often, but when I do repeat a WO, I’m always grateful for my note taking habits. First time was – July 16, 2017 – I’d titled my post with an “OMFG”, lol. It was pre sandbag… I didn’t use bands at all the first time either. But I could see during the 3rd superset that I’d need over 2 hours to finish, and honestly I didn’t think I need it today.


Superset Legs #4 and Tabata HIIT

HIIT Tabata 1: 20:10 4x each move = 10min set +8lb vest
1. (1-4) 2 Switch foot mtn climber 2 front kicks
2.(5-8) Sumo squat pulses 
20 Was gonna raise this by 15, to 35lbs, but hells no! 
3.(9-12) Curtsy Lunge hops on floor, alt in 1st round. 2nd rnd curtsied to one side only but I alternated legs
4.(13-16) Elevated Bulg clap under SL push-ups Alt all rounds
5.(17-20) Bunny hops fwd and back

Superset 1:  4x √, √, √, √ 
1. Lateral step up and curtsy Lunge 12/ leg 1st rnd – 
40lbs, 2nd rnd dropped back to 30s +8lb vest (only 2lbs lighter but easier on the grip strength) b/c I didn’t know if I’d finish even ½ this WO. Did this move w/ two 15s & no vest all the way thru, last time.
2. Sumo squat leg lift 12 (2=1) BL sand bag. 1st round did alt legs but 2nd rnd did all on one side – better for speed & balance so kept that the last 2 rounds.

(@ 39min! LOL. I’m not committed to finishing @ this point.)


Superset 2: 4x √, √, √, 
1. Rev Lunge to front kick 12/leg 1st rnd – BL sandbag, too heavy! Had 2 touch foot bet ea rev lunge & kick too. 2nd rnd dropped to 40s, SO MUCH EASIER to balance, holding weights down by sides. Didn’t have 2 touch down & moved faster. But rnds 3&4 dropped further to two 15s & 8lb vest. This WO could take me 3 hours if I did the whole thing today. I think I’m not eating enough lately.
2. Banded Good mornings 12 1st rnd – 
30lbs & ppl band. 2nd rnd used BL sandbag & ppl band. Switched it up. 

REPEAT HIIT  (Time here 1:27) Was HIGH on endorphins & dancing in the rests bet the bunny hops.

Superset 3: 4x √, √, √,
1. Split Lunge 12/leg 
BL sandbag I did these pulses. Hadn’t re-previewed & didn’t f-ing care by the time I got to this superset, lol. 
2. DL squat 12 
40lbs & ppl band

Time 1:41 here. I just stopped, put away weights & stretched minimally.


Superset 4: 4x
1. 12 kneeling thrusts She does BL sandbag & ya it’s like an ustrasana thrust, from sitting on calves. 
2. rocket step ups 12/leg


Torch it Tuesday (Friday!!) Freestyle Workout Video

Previewed the first couple circuits of this a few days ago & picked it for my workout today. I like doing lots of reps w/ lower weights / bodyweight. I do change some moves tho. This routine was really heavy on biceps, for instance, so I modified some of the combos for more variety in targeted muscles.

This was fun. I like playing around with all my bands, some of which I’d never otherwise touched.¹


Torch it Tuesday Freestyle Workout Video

Circuit 1: 3 Rounds @7:04 Skipped the warm-up. I’d just done the morning’s litter box & kitchen trash emptying chores & that woke my body up enough. Plus I’d had 2 rest days.
1. Plies Squat Out (right) w/Right Bicep Curl – Turn Right (hold) Reverse Lunge w/shoulder press & wood chop Left 10x 10lbs
2. Plies Squat Out (left) w/left Bicep Curl – Turn Left (hold) Reverse Lunge w/Shoulder Press & wood chop Right 10x 10lbs
3. Double tricep kick backs 10s Bend over a bit for kickback position. Go straight back w/ palms facing in & then pulse up w/ palms facing the ceiling Changed this from another bicep move b/c there’s so much biceps in this WO.

Switch lunges, pressing weights up & down 20x 5s, but dropped to just wrist weights at rep 12 on the first round b/c couldn’t keep that pace. Stuck w/ wrist weights through rounds 2 & 3 but could’ve picked up 3s and kept up Rather than doing single arm, I just used a really light weight

Circuit 2: 3 Rounds @18:04 +8lb vest
1. (rnd 1 13″ bench, way too hard @ that height lol, rnd 2 on the floor) Squat down right (Floor) Left Bicep Curl – Knee lift & left Elbow to knee Right Reverse Bench lunge w/left shoulder press & up 10x 10lbs
2. Other side
3. (lightest crossfit long band lilac) V-up to Hovering Star Crunch 10x Hold in Hover & shoulder press 10x

Cross Hand Walk Push-up/5x Plank Jack – Hop in Thigh Burner Squat right Then left 6x forgot how damned annoying my vest is for moves that you hop into plank & it tries to strangle your boobs

Circuit 3: 3 Rounds Hadn’t previewed this round & it made a difference!!
1. Right Arm Swing to Snatch (hold up) Kneel Down/Up
Front to Bench Lunge w/shoulder press 10x Rnd 1 – 15, Rnd 2 – 2lb wrist weights & a 10lb, Rnd 3 10lbs only
2. Left Arm Swing to Snatch (hold up) Kneel Down/Up
to Front Bench Lunge w/Shoulder Press 10x
3. (Floor or Ball) Arms Out – Palms Face Down 3x Pulse up then down 10x 10s

Jumping Jack w/single arm overhead pull right 10x/left 10x Rnd 1 – 5, rnds 2&3 – 10lbs

Circuit 4: 3 Rounds
1. High Lunge (right leg front) Lean forward 3x’s Palms behind back Pulse Bend back knee to lunge & pull arms down to side (bent elbows) 10x Rnd 1 – 5s, Rnd 2 – lilac crossfit band, Rnd 3 – orange beachbody band w/ handles – this was the best option tho heavy for the arm move of 2nd move.
2. High Lunge (left leg front) Lean Forward 3x’s thumbs face up/palms out& pulse back/press out in front in linewith chest 10x
3. Squat w/ Bicep Curl – Up & Raise bar overhead to extension 10x

Ball Drop Catch Low Squat – Hop to plank 4x oblique mountain climbers to Heel Click Jack 8x

Bonus: 5/30 3 Rounds Michele does great abs. So many people don’t believe in rounds of crunches anymore. I love them!
1. Feet together (knees wide) off floor – Lift shoulders off & small crunch
2. Reverse Table Top 100’s pulse
3. Legs in Air – Lift shoulders off floor & small pulse
4. Hold shoulders off – lower legs alternating down then up Loved this one in particular.
5. Hold off floor & 100’s
6. Left Side to band or dumbbell – Roll up & twist over to right side
7. Right Side to band or dumbbell – Roll up & twist over to left side

Time – 1:29

And then I skipped the video cooldown & stretch, like I always do, but literally did only a 1min stretch on my own before picking up all my equipment with, I swear I’ll do a yoga practice tomorrow

¹[P90X2 – the silly waste of money, where they went from the basic, original program of P90X to trying to sell you every prop under the sun – that’s where I got the bands that have the one handle between them. It’s a pain in the ass to change the handles from one band to another, especially when taking them off the heaviest. Not a practical design to begin with. But if you had a move you knew you liked ’em for & needed to pack a suitcase…]


Tabata Pairs, Pyramids, & Strength

My first WO after a very rare, 3-day week. There was really no time…


Tabata Pairs, Pyramids, & Strength

Strength 1: moves repeated between each Tabata set: complex style 5 reps each I see this & think immediately, Well maybe drop the reps at a certain point. This set repeats 6x so that means 30 reps per move if you do like Julia. She also does as a complex but I didn’t want to use one weight all the way thru.
1. DL sandbag, standing on blocks
2. Hang clean 20s
3. Push press 20s
4. Back squat sandbag
5. Pushups on floor for me – hands elevated is easier & I wasn’t doing a complex

Tabata Pair 1: 20:10 8x 4 mins
1. 180 box jump Burpee
2. Lateral Lunge hops switch and kick

Strength 2 Changed order to DL, back squat, hang clean, push press, push-ups. I’d used the short handles for the DL for more range of motion tho & I can’t BL from there. Arms too short for long handles & I can’t duck my head under bag. 

Tabata Pair 2: time pyramid 6 mins
1. Decline clean and press burpee 20s
2. Weighted step up rev lunge and switch 20s?

Strength 3 As per 2nd round but I used the long hands for the DL & then had another idea for the next.

Tabata Pair 3: 20:10 8x 4 mins The body weight pairs, 3 & 5, were like recovery rounds.
1. Bulg hops to SL push-up
2. Jab cross hook side kick

Strength 4 This time a FL good morning. Smoother transition to the BL squat. Push press was already kicking my ass by this round.

.Tabata Pair 4: time pyramid 6 mins
1. Alt SA snatches 20
2. Fwd lunge SL DL rev lunge 20s

Strength 5 Same as 4 but I changed BL squat to a box squat

Tabata Pair 5: 20:10 8x 4 mins
1. Broad jump heel grab bunny back Always love the broad jump / bunny hop move & I agree w/ J that the heel grab in there feels really good / powerful.
2. Divebomber star jump

Strength 6 I made it thru all six rounds!!! Did this one as per 5. That’s the best arrangement w/ my physique & equipment.

Tabata Pair 6: time pyramid 6 mins
1. rev grip push-up bi curls to rev grip row 15s
2. Plank rows and plank hops 15s

Time = 56:43. Julia gets to the end of this part of the WO at 44:27. At first I thought I’d missed a big chunk before I remembered I’d decided to skip her yoga cool down & do my own non-vinyasa yoga instead. That always works better for me.


1/2 full body reps & 1/2 yoga

Jamie is one of the fitness friends & she posts her WOs in the Facebook group pretty often. I’ve saved a few of them before, meaning to try, but a bit nervous about it. A lot of these women are more extreme than I, which might surprise any old friends from my yoga days. Today though, she posted this one & some people asked about how long it takes her. The consensus was an hour if lifting heavy, maybe 45min if not. But for me? You never know if it’s going to be close to 2 hours! (My endurance is high anyway :))

I wasn’t sure how hard I wanted to workout today. I need to exercise, but I also need to cook for jam night, and my body is still feeling Sunday’s glutes routine. I take stretching breaks while drawing… Anyhow I decided to change up the order of the workout and cut it way down. I’d like to do the full thing some time; I just needed a good amount of stretching today, and I didn’t have time to go for two, full hours.



Warmup: (10/30×6=4min) jump rope

Full body by Jamie 2, halved

  • I halved everything except the ladder, which was 2/3rd. Decided to leave it open whether at that point I wanted to 1) move on to some yoga, 2) do one more round or 3) do two more rounds (of supersets & triset, to make it same rep count as breakdown). Doubtful on the last option. I didn’t want to work out too hard today. Sometimes moderate is good.

Ladder: 1x, time = 6:44

  • Breakdown calls for 3 full sets of this @ the end. I wasn’t sure I wanted to do it more than once or twice. I decided to start w/ one round & time it.
    • Rnds 1-4 continuous, then breaks after ea round. Round 7 changed hammer to bicep curl, even tho harder @15 for me, to change it up
  • 15s Movement fluid thru ea exercise.
    Continue adding 1 more rep w/out rest until x8 = 1 set
  1. Plank Thruster
  2. Hammer Curl
  3. Front Squat
  4. Shoulder Press


Superset 1: 2x time = 6:16

  1. Squat (butt to bench) + Good Morning x10 BL sandbag
  2. 1 and 3/4 Lateral Rail x8 10s Raise arms up to lateral, lower 3/4, raise fully again & then lower = 1 rep LOVED this move! I was only lowering like 1/2 way tho, if that, to be able to do the 8 reps w/ 10s, lol.

Superset 2: 2x time = 7

  1. Static Lunge & SA Tricep Kickback x10 ea arm 10s + 2lb wrist weights
  2. InchWorm + Push-up x10 (Kept wrist weights.) Added standing arch even tho it took extra time Replace next time, maybe w/ elevated pike, pike jump burpee.

Triset: 2x time = 5:54

  1. Arnold Shoulder Press x8 15s for all
  2. Upright Row x8
  3. SL DL X12 ea leg

Ladder: 1x, time = forgot 2 set

  • Repeat of 1st set. This time I did hammer alt w/ bicep curls for move 2. That was the only change.

(46:18 when I stopped after 2nd ladder, including warm-up.)

Non-Vinyasa Yoga

About 45min. Threw in a 5min sirsasana & 3min sarvangasana. Felt good.



full body by Jamie 2-01.jpg

Heavy Volume Glute Lift with Squat Jumps

Sandbag / waterbag adventure continues! Haven’t heard back from Iron Core Athletics / Retro Technologies, as to whether or not they’re going to help me out in getting additional, smaller filler bags at less than the a la carte cost. I was able to get more water into it myself this morning. I’d googled weight of quarts & was going to add five. I stopped at four because it already felt way too heavy to clean & press overhead, with straight arms, in order to backload and unload. 

I really do need the other filler bags so I can change out the stuffing for days I wanna backload.


If tomorrow isn’t a rest day it’ll be an EASY, recovery style WO. Would’ve been a higher burn if I’d prepped for the first set with some cardio, but holy shit, what a difference a decent amount of weight makes with this kind of glute work.


13” bench
Weights, Band, Sliders, Ankle Weights, Sandbag: 55.6lbs

Set 1: 5x Hip thrusts:
1. Banded Body weight 15 reps ppl band
2. Weighted 10 reps +bag with however many lbs in it for moves 2 & 3
3. 8 reps with pulses
4. Body weight hip Thrust hold Adductors 15

**20 banded squat jumps* 1x

I was able to follow along with Julia & didn’t pause the video until this point. After this set though I wasn’t continual with the video again until the last set (5).

Set 2: 4x Paused here to do on my own time w/ music and breaks. Also climbed onto bench for the sumos to try to increase range of motion a tiny bit.
16 Squat alt Step ups 20s
15 sumo DL bag

**20 banded squat jumps**

Set 3: 4x @23:57 (vid)
15 Hamstring curls rev plank w sliders
10 rev Lunge weight touchdowns/leg 20 Even that amount was hard on the very first round. Immediately hit pause again to jot this note & turn the music back on, lol. Takin’ mah time.

**20 banded squat jumps**

Set 4: 3x
Deficit curtsy lunges 15/leg 15s Legs dying here! Went light, relatively. Still felt really f-ing heavy and yes, again, first round & I paused again. Music!!!
1 & 1/2 RDL 10 bag

**20 banded squat jumps**

Set 5: 5x 5lb ankle weights
50 frog pumps
15 Donkey kickbacks/leg

**20 banded squat jumps**

Time = 1:11


About 15min, non-vinyasa.

Tues – Full Body Supersets and Tabata HIIT from Scott Herman’s Death by Dumbbells

Looked at this workout awhile ago, but it never made it into the roster because 1) it’s really long in a Julia, beastly kind of way and 2) I’m doing yoga more regularly. This is one of those workouts that has a lot of reps and is nearly 90min in video form. That means it’d be probably 2 hours for me! I was going to save it for a day I was in the mood for that, and split up the most heinous looking of the supersets (#2).

Make it significantly easier!

Instead I decided to halve all the supersets from 4 rounds to 2. I could actually use a rest day, but it’s jam night at someone else’s house. I haven’t gone to one since we got Theodora, and that was July 21st, so I think I’ll accompany Charlie tonight. I definitely didn’t want a balls-out workout.

My time was still 1:18, lol, but at least then I still had the gumption to get in about 17min stretching / yoga. Important! This wasn’t a high burn by my body was/is pretty tired, so I’m satisfied.


Tabata 1: 4x ea move, 10:10min
1. dumbbell squat 20s, hip width, sumo, ski squat – butt to bench, hip width
2. dumbbell renegade row 15s faster pace, bent over
3. dumbbell weighted burpee 10s tricep kickbacks, just b/c it’s the least sore part of my arms today bringing arms up & punching up
4. dumbbell T-stand pushups First round I used 10lbs, staggered push-up. Second round I bumped the weight up to 15.
5. dumbbell cross crunch 10, straight arm to opp str leg, 2 rounds per leg

SUPERSET 12x @11:30
1. SA burpee to SA clean and press (6/arm) 20lbs 
2. Deficit Curtsy lunges 12/leg 15s

Tabata 2: Repeat Tabata @ 22:40

1. Decline burpee 180, box jump 12 HATED this, lol. Ain’t no way I ever want 4 rounds of 12 reps here.
2. ½ manmaker snatches 6/arm Not sure if remembered right but I did a jump back & row, jump forward to snatch

Tabata 3: Repeat Tabata

1. ab weight pass 12 5lbs
2. halo slams 12/side

Tabata 4: Repeat Tabata

1. OH toe taps 12 (2=1) 10s
2. Banded Good morning to box squat 12 15s & ppl band

Yoga: about 17min


Metabolic Resistance Training Day 6

I skipped both the warm-up & cool down & did almost all of the video w/ the breakdown & my notes, after previewing. I might have better time repeating the workout (1:42 in this case)  b/c I wouldn’t have to read the notes & remember.


Circuit 1: 3 Rounds
1. Inner Thigh Lunge 15x, 2=1 15s, lunging fwd & putting alt foot on bench I’m not so sure that placing an elevated foot doesn’t make it easier. Maybe I needed 40lbs? Might do on the floor or change to SL deadlifts if I repeat.
2. Bicep curl – Rotate Hands so palms are down to lower 12x 10s
3. Alternate Bicep Curl 10x, 2=1 15s
4. Circle Around to Crunch up w/Bicep Curl 12x 13lbs ea hand. On back. Fly out & then sit up w/ bicep. 2nd round dropped to 10s b/c it hurt my thumbs holding the 3lb weights

Plank Jack on Floor, alt shoulder tap 20x 1st round on floor. 2nd & 3rd rounds said f-it & elevated. Thought bench was just a little too high but wasn’t & move was much better hopping

Circuit 2: 3 Rounds forgot to set stopwatch! 2nd two rounds were 15:10, so about 23min for 3
1. Side Lunge Right to Right Front Cross Over Lunge (Hammer Curl) 15x 15lbs Lunge to the side & then cross-over lunge to foot on bench forgot the cross-over part until the 3rd round, oops.
2. Side Lunge Left to Left Front Cross Over Lunge (Hammer Curl) 15x
3. Walk Out to Plank – Elbow Down/Up to Push-Up & Walk Back 10x
4. Tricep Dip / hand to opp foot 12x, 1=1

Toe Tap Hops off Bench 20x Did 2=1  feet elevated, moving fast, hopping toes to other toes

Circuit 3: 3 Rounds about 20min, even w/ putting on & taking off the ankle weights slowing me down a bit.
1. Cross Hand Walking Push-Up to Kick Through 10x Foot steps to the side while arm crosses over the other 1st round brutal w/ just 10 count!!
2. Kick Back to Hold Back and Pulse 15x/reg, 15x/pulse 10s, Rotating hands @ the back
3. Right Side Lunge to Leg Lift 15x 5lb ankle weight, 10lb dumbbell, reaching toward foot & then rotated out to the side 
4. Left Side Lunge to Leg Lift

Thigh Burner ½ Burpee 10x 2nd round wanted to try this w/ the heavy ankle weights. Nope! lol. Not even one. Too heavy 4 jumping. Put on 8lb vest for 3rd round. Forgot how annoying the vest is for burpee moves. Was riding up over my PMS boobs

Circuit 4: 3 Rounds This was the fastest circuit @ 12:32
1. Tube – Bicep Curl Pulse 12x I actually have a variety of Beach Body bands (with one handle) that I have barely EVER used. I bought it as part of the over-priced crap they were selling to go with P90X2, which was the worst of that bunch. The blue is the heaviest of the bunch, I think, and was what the handles happened to be on so…
2. Tube – Tricep Pulse Back 12x
3. Right Foot Elevated – on left toe – Plies Pulse down 15x holding 15s on shoulders
4. Left Foot Elevated – on right toe – Plies Pulse down

3x Fire Walker banded Hop to ½ Burpee 10x ppl band, 3 shuffle hops to the side

Bonus 1x I thought once was enough w/ the ankle weights. 5lbs is a lot for each leg.
Hold in Squat Position / Ppl band Ball between thighs Pulse moving knees out & in 50x I did as a well set 25/15/10 counts. Had to come up & rest twice!
Lay on Left Side – Right Knee in Front & Lift Left Leg Straight Up 25x 5lb ankle weights
Lay on Left Side – Bend Left Leg and Pulse Up 25x
Up, Open, In, Down 15x Bent knee, lift up, extend leg, bend again & down, but not to floor
(Repeat all Lay on Right Side)

Abs: 40/20 3 rounds 3x’s This was the only part I did w/ the video, mainly b/c I was sick of previewing! If I repeat this workout ever, I’ll just do the whole thing for even intervals w/ 10-sec transition time, either 10/30 or 10/40
1. Plank Hold
2. Lay on Back – Flutter Kick
3. Plank – Ab Contraction Change to slider pike abs if repeating this wo
4. Lay on Back – Pull knee in and Crunch then press out
5. High Plank Tap Knees to Floor 3rd round I did side to side hip dip from forearm plank for the stretch. 
6. Flutter Kicks
7. Lay on Back – Lower single leg to floor
8. Hold Arms reach forwards for 100’s

Time = 1:40

Did about 15min non vinyasa yoga to close.

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.


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 #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


About 18min












Metabolic Resistance Training Combo Workout Video

Well… Neglecting the yoga again and I found myself 1) super slow and 2) super cranky, at the end of the workout. I took too long! But I succeeded in burning off some anxiety… Our new kitten, Lady Theodora, arrives tomorrow. We have to go to the airport & pick her up in United Cargo. I have empathetic anxiety…


Metabolic Resistance Training Combo Workout Video

Warmup Followed along w/ video.

Circuit 3x Did 1st round of the circuit w/ video
1. Step Wide Squat with dumbbell shoulder press 15x, 2=1 10lbs ea hand 1st round, with orange band around thighs, 8lbs ea hand round 2, moving quick 
2. Chair Sit Burpee 15x 5-8lbs ea hand, Coming to utkatasana w/ weights in hands
3. Plank Jack 30x

5x Full/5x Pulse (5x) 8lbs ea hand OMG It must be the anxiety, or my arms still aren’t recovered, but I could barely manage to do the first 2 reps of these together & then hadda rest after each one! Chose to do that rather than drop to 5s tho.
Side Shoulder Raise (Palms turn up)/Hold Face Up & Pulse


COMBO 10x @ 21:30 8lbs Oh my lord I barely made it thru w/ 8lbs. These dumbbells belong to the kids & I think they might actually weigh more than mine that are supposed to be 10s… #conspiracy (but I’m not kidding I think they do)
Right Turkish Get Up – Hold at top – Left Front Lunge (Hold) press right elbow to left knee. Left Reverse Lunge with Overhead Tricep Extension. Back to kneel and lower to 3x’s 1/2 Side Plank Glute Lift. Lower down.

Left Turkish Get up – hold at top – right front lunge (hold) Press left elbow to right knee. Right Reverse Lunge with overhead tricep extension. Back to kneel & 3x’s 1/2 side plank glute lift. Lower down

Circuit 3x
1. Seated Rear Delt Raise (Bent over or in a plank 15x 8lbs ea hand 1st round, 10lbs 2nd & 3rd rounds
2. Womanmaker plank-row-row-pushup-clean&press So I did only 1 push-up per rep vs the usual 2, Julia style 15x 15lbs ea hand 1st round. Dropped to 10lbs the 2nd round. I’d have done 12s if I had ’em. Didn’t think I could get thru 3 rounds with the 15s… By dropping I managed to get thru the 15 reps w/out taking a break
3. Plank (Tap Opp Hand to foot) ½ Burpee, tuck jump 15x Started off w/ some tuck jumps but honestly, today was just tough for me so switched to squat jumps

5x Full/5x Pulse (5x)
Plies Squat/Plies Squat Pulse 20lbs on shoulders & orange band on thighs

Circuit 3x
1. Squat with kick front and punch front 15x 2=1 3lbs each hand +8lb vest
2. 3x’s Skater Lunge with Tuck Jump or squat jump 14x Started w/ weak tuck jumps on 1st round & then was like “Naaa… / shallow semi squat jump”
3. Walk out to plank, frog hop, push-up, hop up & hop to turn 15x Oy and vey!!! These were so torturous for me that on the 3rd round, I did last 2 moves alt: 5 of move 3, 7 move 2, 5 move 3, 7 move 2, 5 move 3

Time = 1:31 I thought this was the end of the routine but look there’s almost twice as much more!

5x Full/5x Pulse (5x) 2 10lbs This move felt a little rushed & awkward but probably just me
Up & out bicep curls /  Pulse

COMBO 10x OK maybe I should’ve stopped. I watched the first part of the first side 2x. Couldn’t get the end bit. Decided to simplify rather than stop.
Right Side Lunge to Right Front Cross Bench Lunge/Step up Right with left side leg lift – straddle bench – Plant left foot on top & Cross tap right foot off back 5x’s. Right side leg lift to straddle & left glute lift off front (repeat)

Left Side Lunge to Left Cross Front Bench Lunge/Step up left with left side leg lift – straddle bench – Plant right foot on top & cross tap left foot off back 5x’s. Left Side leg lift to straddle & right glute lift to front (repeat)

Circuit 3x 2 10lb weights for all
1. Lying Close Grip Pull over with Close Grip Press 15x
2. Weights over chest Flye (lower to side & then up & turn palms down) 15x
3. Nosebuster with pulse close grip press 15x

5x full/5x Pulse (5x)
Malasana Squat/Halfway (hands on floor) Pulse up

My own stretching – minimal