HIIT & Yoga

Had to talk myself into it again, but even unwilling is ok.


Resistance, Bodyweight & Strength

  • I previewed the whole thing, changing moves as desired (those are bolded). Also changed timing to 15/50 and split it up into two sets w/ a 2min rest in the middle = 1:00:30.
  1. Banded squats orange band, around thighs, not calves as per vid & 2lb ankle weights
  2. Step out & butt kick
  3. Same moving leg, staying low, pulse down squat & side squat pulse
  4. Step out & butt kick (other side)
  5. Same moving leg, staying low, pulse down squat & side squat pulse (other side)
  6. Curtsy tap back & out
  7. Elevated side plank, bottom leg inner thigh lift changed this move b/c video was a hip flexor killer and mine didn’t need the attention today
  8. Curtsy tap back & out (other side)
  9. Elevated side plank, bottom leg inner thigh lift (other side)
  10. Low jack
  11. Lateral walk 4x ea way (better in my small room than what Lisa did here)
  12. Side shuffle – 2 low jacks touching floor
  13. Side shuffle – 1/2 burpee, plank jack, jump fwd & jump up

  14. Butt kicks take off band & ankle weights

  15. Tuck jump burpees
  16. Mtn climbers x10 / wide tuck jump
  17. Plank. Commando down & up – tricep push-up
  18. Fast shuffle football style, pop & drop (push-up), jump up
  19. Switch lunge simplified t
  20. Plie pulse
  21. Bear crawl hold, donkey kick
  22. Rev curl (on bench) / v-up 3lb weight bet feet
  23. SA snatch, weight OH & step up, same leg leading 20
  24. Other side
  25. Alt leg step-up / knee-up BL sandbag (changed this move)
  26. Bum to bench pulse squats BL sandbag (changed this move)
  27. Wide plie, squat up, put down & stay down while you swing arms forward for a pause @ the bottom 35lb kettlebell

2min break

  1. SL Bulgarian & hammer curl up & OH press 15s (changed the order up w/ these SL elevated foot moves, to separate the rounds of OH press)
  2. Same leg, SL DL 15s
  3. Other side Bulgarian & OH press 15s
  4. Same leg, SL DL 15s
  5. Swings 2, Let go on floor in front of wide feet, squat up 2x 35lb kettlebell
  6. Straight swings 35lb kettlebell
  7. Slams 20 starting w/ weight OH
  8. Alt halo slams 20
  9. Fast squat 15s
  10. Wide plie. Pick up kettlebell from floor & jump shift hands to bottom of handle for OH press 35lb kettlebell
  11. Handstand shoulder taps changed this move
  12. SA squat & press up 20
  13. Other side
  14. Arms in 1/2 bicep curl. Rotate out to 1 side. Back to center & OH for tricep move. Come back down & go to other side 10s
  15. Pull-overs, on bench, hips held in bridge 10s
  16. Bicep curls 15s
  17. Squat & front raise @ the top 10s
  18. Alt fwd lunge w/ traffic director arms 10s changed this move
  19. Tricep dips w/ pause @ the bottom
  20. Rev plank w/ alt leg lift changed this move
  21. Wide leg tricep dips, bum to floor & pause & then back up
  22. On bench. Legs extend out, back in & crunch 3lb weight bet feet
  23. Just legs extending out & back in – arms OH & shoulders raised if possible 3lb weight bet feet
  24. V-ups w/ 10 w/ both hands
  25. Russian twist 15
  26. Straight abs
  27. Banana hold, legs up & shoulders up


Timed, non-vinyasa



No Weight Thanksgiving Workout & Yoga

Been eating nothing but processed starch and dairy & egg fat for days! Also had a lot of stress and it’s not gone. Worked all day on some almond crackers on software & product I’m unfamiliar with. Was exhausted & hungry but had to do this.

[This WO would be great to do while traveling. You could pack some bands! Might start happening again. One never knows.]


No Weight Thanksgiving Workout

Plank HIIT 50:10 2x 14 mins
1. Plank hip dips and kick through
2. Oblique plank hops + 2 plank jacks
3. Commando down spider knees commando up kick under
4. 10 wide knee mtn climbers 10 high knees
5. plank walk out shoulder tap walk back 2 squat jumps
6. Down dog 3 way knee tucks
7. Rev plank and alt side plank dip reach under and crunch (or leg lift) would be nice to add ankle weights & bands in places if doing this 15/50

Lower Body Superset 1: 4x √, √, √, √
1. 8 (2) low diagonal side squats (2) squat jumps orange band
2. 5/leg pistol to rocket up to SL burpee OMG this move is HARD but I can do it, slowly, the full pistol too. I turned off the vid in 1st set. “Linda time!!!” lol

UPPER BODY Superset 2: 4x √, √, √, √
1. 8 bear hold shoulder tap to angry donkey And these are brutal on the quads too!!! Aaargh.
2. 8 incline pushup commando down dolphin pushup

HIIT set: 30:10 3x 6 MINS
1. surfer burpees
2. prisioner get ups squat jump
3. handstand kickups Discovered I could change legs in mid-air on this one. I’m close to but not too near a wall, so I can practice reaching full balance w/out danger of flipping (if not warmed up 4 it & I haven’t been doing yoga at all these day. I only tapped it 1x tho.

Tabata challenge 20:10 4x each move 10 mins
1. arms OH toe taps
2. Tricep push-ups 27 reps from toes, nose touching floor every time.
3. 3 groiners to pistol
4. High knees fwd box jump squat walk back
5. Pendulum lunge hops

Time = 1:11 Not to bad for me, especially considering.



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.


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
  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


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.


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.


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. 


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.


Ultimate Booty Lift and Cardio #2 by Laurie N

I am really SO LUCKY in a lot of ways! #catgoals #catgains

Wasn’t so sure about this workout, with all the taking off & putting back on of the ankle weights. I don’t have the kind that are so easy! It takes me 15-20 seconds to transition between moves with them. (But they’re 5lbs for each leg.) I was afraid this would be clunky & not much of a workout… And ya round 1 took about 40min! I liked the moves but probably wouldn’t repeat it unless I had a set of the weights that fasten with one, easy motion.

I still got a good workout today & that’s all that matters. Took a rest day yesterday… I might do some yoga tomorrow, late afternoon. We host a jam night here most / many Wednesdays. It wasn’t here last week though & we decided not to expose the new kitten to that her first week, and let her get used to the other mammals who live her first. I might stay home tomorrow night, if I’m going to be gone more of the day than usual. Theodora’s almost four months old already. We’ve only got a month left of tiny!


But what I think I might do is make a list of the booty moves to do for either reps or time after maybe a 30min HIIT sometime.

Warmup: (10/30×6=4min) jump rope

Ultimate Booty Lift and Cardio #2 by Laurie N

Do leg moves, odd #s 25 per leg on both legs before moving on to cardio moves, even #s. Set timer for single intervals of 10/50.

1. SL bench squats donkey kicks holding 10lbs goblet style, 10/10/10/10/5/5 Decided to change this move b/c I still can only do SL bench squats with hardly any weight, even tho I’ve made lots of progress w/ pistol squats. Also donkey kicks is a move that feels more “burnout” to me, or at least with the body fully revved, not the 1st move after warming up. I thought my swap would be more of a full body move.
2. squat jumps ppl band
3. straight leg glute lift ankle weights One leg kneels on bench. Both hands on bench. Foot taps down to the floor & lift straight, squeezing glute.
4. skaters
5. leg lift cross overs (rainbows) ankle weights Hands & knees, only counting near side of the tap down, so each rep has 2 glute lifts
6. switch lunges
7. fire hydrants ankle weights
8. broad jump fwd, 3 bunny hops bk Changed this move slightly b/c this is one of my faves
9. side leg kick outs ankle weights  Hands & knee/s Did this lying leg lift by accident on 1st round
10. roll back tuck jumps
11. rev plank leg lift no added weight I kept fingers facing forward, more like Purvottasana
12. bench jump-overs Quadzillas Not fond of quadzillas for whatever reason
13. pike glute raise knee tucks ankle weights Downdog glute raise, plank, alt knee to nose w/ knee to same side arm
14. burpees
15. lie on side leg lifts Move 9 here!
16. box jumps
17. clam shells ppl band Lying on side, head propped, feet together, opening top knee up & closing
18. mt. climbers
19. plank toe taps ankle weights
20. jumping curtsy lunges

Round 2 (my time 31:48)

1. donkey kick pulses ankle weights I was nicely warmed up by this point!
2. squat jump burpees Jump back & into low push-up in one movement. Jump forward & 2 squat jumps
3. straight leg glute lift pulses
4. skater burpees Skater on one leg to SL burpee
5. leg lift cross overs pulses far side cross-over to ½ way up
6. switch lunges burpees Start w/ switch lunge
7. fire hydrant pulse
8. broad jump fwd burpee, 3 bunny hops bk
9. side leg kick out pulses
10. roll back tuck jump burpees
11. rev plank leg lift
12. bench jump-over burpees 3x jumpover then burpee
13. pike pulses 25 & hold in tuck 25 sec (set timer for single interval of 5/25)
14. step thru burpees w/ handstand Push-up, step thru 1 side, repeat to the other side. Jump forward. Jump to handstand & try to hold one breath.
15. lie on side leg lifts ankle weights
16. box jump burpees
17. clam shells orange band
18. mt. climber burpees 4 mt climbs at bottom & 4 high knees at top but I did 2=1
19. plank toe tap pulses Leg held out about 45-deg
20. jumping curtsy lunge burpees Jump back for push-ups in the center


About 8min.