Jump rope & Ashtanga

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Warmup: (10/30×6=4min) jump rope Wasn’t aware how sore I was from yesterday until I started my warmup. It was SO HARD to jump rope I had to talk myself into finishing, mainly between rounds 3 & 4. But ya, I was glad I did it b/c it makes such a difference to the practice, those four, little minutes.

Yoga

95min

  • Suryas & fundamentals. Same way as here and here.
  • Primary+ @ 23:45Finished setu bandhasana @ 57min
    • 2nd to laghu vajrasana, hanuman, kapo B
  • @1:11 Back Bending. Urdhva D, 3 drop backs, 3 ticks
  • @ 1:19 Finishing Full 5min savasana (corpse) today. I almost always practice this relaxation after every workout, but usually for 1min. It only seems kind of important after (what I think of as) a full practice.

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.

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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. 

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.

 

Long, slow ashtanga

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Points of practice 

  1. Starting the standing arches from the pelvic tilt.
  2. Starting updog lower to avoid the clunky-clunk in the right hip. It’s an audible noise. I’ve been figuring out how to lessen it.
  3. Right hand / thumb area, a bit cranky. Was careful to reposition hands before updogs as often as it felt beneficial.

Yoga

  • Suryas & fundamentals. Same way as this recent time.
  • Primary+ Got to setu bandhasana @ 1:01 and then took a blog break & changed the music (from Pandora Classical Indian). Did my tiny bit of 2nd (and one Linda modified 3rd pose, the hanuman) in 14min
  • Back Bending. Urdhva D, 3 drop backs, 3 ticks
  • Finishing, @ 1:29. I took the whole five minutes in savasana today.

Tomorrow! Was going to do Julia’s 5,000 seconds celebration workouts, but then I remembered I’m helping load a truck. This is what I can do in the local “economy” of PDX for spending money, manual labor for friends.  The corporate things don’t work out because they are SO rape-y. I’ll have to save this special workout for Friday.

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.

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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

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

Yoga

About 18min

 

 

 

 

 

 

 

 

 

 

 

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.

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.

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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.

rest day ashtangesque

Workout wise, I could’ve really used a warm-up of 4-6min jump rope intervals, but after yesterday… I tested out a bit of jogging in place earlier in the day and my body was all, Nope! So I went with ease. I did a full practice but scaled back.

  • Suryas & fundamentals. Lately I’m not doing the handstands in the surya As.
  • My reg primary+
  • 2nd to laghu vajra but no kapo hang or kapo B
  • Urdhva D, 3 drop backs & only 1 tick
  • Finishing
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Only 6min of “fitness” in all that!

But of course the yoga is a different kind of fitness. For me, practicing at this much reduced, less ego-driven of a level, it’s most often more a meditation than a workout. But the fact that I practiced makes it much more likely that I’ll be ready & able to do a super long & intense Julia workout tomorrow. I’m planning on her latest. I’ll likely be at it a good 2-hours

No Equipment Vacation Workout 3 full body HIIT & no-rest Tabata

Well… I was thinking to do either a rest day or mostly yoga day, but then I got news that there’s a delay in Lady Theodora leaving the Ukraine. This is the new kitten… Any delays make me anxious which means I need to sweat, even if my muscles are a well-deserved tired & I might hit failure.

No rest tabatas are BRUTAL: You wouldn’t think the omission of a 10-second rest could be sooooooo much of a bfd if you’re doing 20-second intervals, but the way Julia & crew write them, they certainly are. It takes some endurance to do a round of 4-min for sure.

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No Equipment Vacation Workout 3 full body HIIT & Tabata

Hiit Lunge set 1: 50:10 2x Had 2 pause to sign for FedEx
1. Pistol to Lunge back touch down hitch kick
2. LL Lunge 4 hops 4 back leg toe taps These were killer, both sides both rounds. I guess tomorrow is DEF either full rest or full yoga
3. Alt curtsy Lunge hops to burpee in the middle
4. RL Lunge 4 hops 4 back leg toe taps
5. Switch Lunge burpee

No rest Tabata Brutal! In a good way
Switch Lunge + front kicks I did these: switch – tap back knee to floor – high front kick touching toe w/ opp hand: switch, keeping back knee off floor this time::lateral touchdowns

Hiit Upper body set 2: 50:10 2x My upper body was so maxed out I pushed pause in the middle of this set. I’ve never paused a Julia in the middle of a HIIT set but that’s ok, lol.
1. Flying leg push-ups 2 + updog to down dog
2. Yoga tricep pushup + dolphin pushup Love this one but it was SO HARD today, especially right after the first move.
3. Prisoner jacks
4. Plank jacks shoulder taps 4 + kick through 4
5. Sl pike pushup to spider knee pushup

No rest tabata 
Frog push-ups and twisted piston::plank hop squat jump

Hiit abs set 3: 2x Oh my! I paused this in the middle too. My legs are just SO DEAD today, probably b/c I was bad & barely stretched yesterday.
1. 2 knee drives + side kick
2. 10 Flutters and 5 sec holds
3. mat hops
4. Suitcase crunches
5. Jugglers These really killed me but I was better at pace on the 2nd round. I started up 1/2 time, then kept up w/ J for a little bit & then dropped back to 1/2 time. That was good enough for me!

No rest Tabata 
Leg ups toe touch::candle leg lifts LOVE this one. So much fun & a great cool-down tabata.

Yoga

  • 15/30=13:30
  1. Standing Arch A
  2. Forward Bend
  3. Standing Arch B
  4. Forward Bend
  5. Standing Arch C
  6. Uttana
  7. Standing Arch C
  8. Seated Moving Twist (rest)
  9. Standing Arch D
  10. Uttana
  11. Standing Arch D
  12. Seated Moving Twist (rest)
  13. Urdhva D, 1
  14. rest
  15. Urdhva D, 2
  16. rest
  17. Urdhva D, 3
  18. rest
  • Finishing poses to matsyasana
  • Savasana

Had intended to do normal urdhva D to standing & 3 drop backs but my body was DEAD! Yoga / rest day tomorrow for sure-zi-were-zi.