Surprise Astanga!

Very rare for me to get to Wednesday without taking a rest day, but I felt so dreary today and then I’ve got that bit of a glitchy situation going on in my right side. So I got a late afternoon / early evening one in.


Suryas & Standing Fundamentals w/ standing arches in Surya As, no hanuman, two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind – is helping crack open the Pashasana again
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Hanuman 1min, foot against wall, 20sec upright, 40 back bending
Kapo B
Urdhva D come to standing
Dropbacks 3x
Ticks 3x

Very stiff Astanga

I knew it would be, because I’m totally PMSing. That means more than the length of time since the last practice, generally, and it’d been a week. It’s occurred to me that with my inclination more toward moderate HIIT – when feeling so-so about exercise – that to get two practices in a week, I’d probably have to do 6x a week WOs once in awhile. I resist though. Friday’s field trip of just sitting around various locations downtown was needed. I like an incredibly isolated existence. Thank Gods for the internet.

Anyway… I keep thinking I should 1) repeat the Kapo B and try harder at it and 2) bring in Viparita Dandasana. It’s mostly just an idea, lol. Even this little clunky practice is good though. Keeps the energy channels flowing more freely.

On another note: I just discovered I can past Numbers charts directly into WordPress posts!


Poses Comments
Suryas & Standing Fundamentals w/ standing arches in Surya As, hanuman var. & samakonasana, two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind – is helping crack open the Pashasana again
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Kapo B wanted to do 2x but… the will was weak
Urdhva D come to standing
Dropbacks 3x



Lenula’s Killer Legs and Buns

This is a 2016 WO that someone posted about on the FB group recently, which I’d been meaning to get around to. Holy shit! They’re not kidding with the “killer” in the description. Kicked my ASS, which I needed. And I haven’t done a full yoga practice yet this week, so that’ll have to be the last WO of the week, tomorrow.


Warmup: (10/30×6=4min) jump rope

Lenula’s Killer Legs and Buns

Burn-in: 10 of each: This is the 1st ½ of the burn-out, but I hate long reps sets @ the end.
1. Yoga tricep pushups
2. Jack shoulder tap pushups Jump feet out on the down & tap opp shoulder on the up.
3. Dive bomber pushups
4. Pike slider abs Elv ball pushups slide feet in from plank – pike push-up
5. One arm pushups Tried from knees, alt arms. V awkward! I’d do staggered push-ups if repeating

Part I: 15/60 x3 I pushed pause after all 3rounds! LOL. “Don’t sit down,” Julia says, as I’m sitting down. Sweating like crazy.

+8lb vest rnds 2&3, except for during the pistols. Even alternating, those are challenging enough 4 me that I don’t want to add any extra weight.
2. SL BOX JUMPS & ½ BURPEE  Ya f that single leg bizness. (If there weren’t already pistol squats I might’ve done lateral SL box jumps to pistol – is a bit easier from the side, for me to jump up)

1. DEADLIFT L (10) 15s
2. DEADLIFT R (10)
3. BACK LUNGE + step up + 4 SIDE LEG LIFTS L (10) stand parallel 2 bench. Lunge & step up IMMEDIATELY 2 bench, w/ leg closest to bench – the the leg lifts This was SO HARD! Second round I shortened to 5x per leg b/c I couldn’t see timer. Moved onto 5th move. Was gonna finish but there was like 5 seconds left. Moved on!
4. BACK LUNGE + step up + 4 SIDE LEG LIFTS R (10)
5. PLIE HEEL CLICKS (10) No weight! Was thinking when previewing maybe 10 max

Burn-out: 10 of each:
6. SL pushup to T stand
7. Kickthrough froggy pushups
8. Tricep hold + toe taps
9. Pushup + plank tuck jumps
10. Explosive pushups

Time = 1:08


Timed, non-vinyasa

Today’s WO, back to the low heart rate

Was going to do another Julia but right knee is slightly sore, so… It’s good I did something b/c I depressed myself by looking at the local job market (or lack thereof) this morning. This was a no cardio WO… Maybe tomorrow a yoga. Dunno.


Bootylicious + Lean Legs Workout


  • (10/50 – 1st round) (plus a few seconds pause where I put on my ankle weights & 4min b/c I added 2 inner thigh lift moves per leg)
  • (15/50 – 2nd round 30:20min set)
  1. Back Lunge to Front Kick (R) 15s / sandbag
  2. Single Leg Deadlift (R) 15s
  3. Back Lunge to Front Kick (L) 15s / sandbag
  4. Single Leg Deadlift (L) 15s
  5. 3 Sumo Squat Pulses 20s / sandbag
  6. Sumo Squat Deadlift 20s
  7. Bulgarian Split Squat (L) 15s
  8. Bulgarian Split Squat (R)
  9. Goodmornings 15s
  10. Curtsy Lunge (L) 20s / sandbag
  11. Single Leg Squat + Tip Toe (L) 15s
  12. Curtsy Lunge (R)
  13. Single Leg Squat + Tip Toe (R)
  14. Goblet Squat 20 1st round, two 20s 2nd round
  15. Side Lunge (L) 15s
  16. Side Lunge (R)
  17. Squat + DB Knee Twist 20
  18. Warrior 2 to Half Moon (L) 2nd round changed this to runner’s start (crouch) / Dighasana A
  19. Low Squat to Curtsy
  20. Warrior 2 to Half Moon (R) pause here to put on 5lb ankle weights

  21. Side Lying Lateral Leg Lift (L)

  22. Inner thigh 1
  23. Side Lying Circles (L)
  24. Inner thigh 2
  25. Side Lying Lateral Leg Lift (R)
  26. Inner thigh 1
  27. Side Lying Circles (R)
  28. Inner thigh 2

Abs & Yoga

Ad-lib for the rest of the time

Yoga / Shoulder Focus WO / more Yoga

Excellent WO today, woot!! I guess the solution to my low energy spell awhile back was indeed exactly what I chose to do, keep it regular but with more moderate WO intensity for a bit. I was choosing to not go 100% for awhile, but today I felt up to it.


Strength and Cardio HIIT #2: Shoulder Focus

Warm Up: Timed asana = 7.5min
Since I’d already decided to do the one reps set on my own it made sense to skip the warm-up & just joined in for the first Tabata. I woke up w/ a little tweak in my neck & my hip flexors are always sore lately. Wanted to stretch it out.

Strength Set: Shoulders :
Set 1: decreasing Evens Pyramind combo moves 10-2
1. Wide push-ups and weighted press up jacks 15, weight held goblet style
2. T-stand presses and commandos 10s +2lb wrist weights. Get into t-stand & do 10 presses ea arm / commandos are 1=1 W gonna do 15lbs but left shoulder / neck stiffness…  Commandos were clunky w/ bulky wrist weights on but it was ok.
3. Ski squat swings 35lb kettle bell and ssd military presses 15s, palms facing in
4. plank hops and front raises 10s, I did my front raises palms facing down Yogified the plank hops round 6 on, by having hands just a bit further apart & aiming to jump from bear crawl to toes lined up with fingertips, or at least past the toes. LOVE this new move…

Set 2: tabata pair 1: 20:10 8x 4 minutes @ 18:45
1. push press 20s
2. turkish get ups 10

Set 3: Tabata Pair 2: 20:10 8x 4 minutes
1. Decline pike pushup clean and press 20s moved to floor after 1st interval to try to get more of the move in. (Setting dumbbells down just the right way 4 decline takes extra seconds.)
2. Lateral raises 10s

Body weight Cardio Hiit set: Set 1: 50:10 2x
1. High knees & mtn climbers (increasing)
2. Decline tricep burpee switch lunge squat jump
3. Heel clicks (increasing)
4. Donkey kick up and over 2 curtsy hops
5. Down dog glute raise to spider knee pushup 2nd round I tried a def stop in plank & then doing the spider-knee push-up w/ chest facing straight down (not turned to that spider knee like usual) & knee- touching / getting a little bit of support by that arm. Interesting!

Set 2: Tabata Pair time pyramid: 6 mins
1. lateral box jump 180 Felt my “slept wrong” stiffness in the back just a little here but it forced me to really pay attention to my landing, jumping down as soft as possible to the balls of my feet.
2. 3 Groiners and 2 front kicks

Set 3: Tabata Pair: 4 mins
1. Plank frog hops bunny hops (increasing)
2. SL burpees hitch kick 15s

Skipped the yoga flow cool-down, as per usual.

I wish there were breakdowns on this channel, but there aren’t so I did from video. (I’d been planning on trying a 30min HIIT, but since I’d already gotten a great WO (sweat dripping down back & shoulders as I type this) I decided an ab burnout (again) and a bit of closing stretching.

I think she said her name is Crystal! Was looking 4 that info last time. Anyway I like her abs sets. It occurred to me awhile back that, perimenopausal abdominal softness none-withstanding, when I got ripped abs it was initially through lots of targeted ab work. No WO felt complete without it. Also shitloads of cardio and (I’ll admit it) a boost from small doses of ephedra, when it was legal & you could get it.

Sunday Astanga

I didn’t quite do all the things I’d planned. Tight. Didn’t walk in a 2nd step on the Kapo B & I didn’t do any Vrischikasanas after the ticks. Wanted to finish. It was a complete practice anyways.


sun prax.jpg

PURE Strength Workout #3: Full body , back bending intervals & finishing poses

Here’s my birthday workout!!


I was going to do an Astanga, but then decided to check out this other Jamie, having just tried the first one. Skipped 2 and 3 for now b/c those are upper body focused & I didn’t want that. The vid is 46min, but I knew I could make it last over an hour, lol.

Previewed one round of each set & then did entire WO by breakdown, with music.

PURE Strength Workout #3: Full Body by Jamie B

Banded Tri-Set

ppl band 4 sets √, √, √ √ 20:54min for first set. Took a break.
1. Slow Tricep Burpee x10 (slow lower into deep squat and place hands on floor, jump feet back and perform tricep push-up, jump feet up to hands again and raise torso to be in low squat, jump up)
2. Glute Bridge + Chest Press x20 (hips pressing up @ the same time as weights) 15s 1st rnd 1/2 set on bench – kept sliding. Moved to floor to work lower body more & then upper body had less work (not lowering below bench). 2nd rnd 20s, 3rd rnd back to 15s
3. Double Bench Squat + Press Up x10 (sit on bench, DB held horizontally at chest, perform squat x2, press DB straight up x2 = 1 rep) 20, held horizontally @ chest goblet style. 1st rnd – stood & pressed up by accident. Was harder, and slower(!) doing the 3 rounds as written.

SA Giant Complex

4 sets @18:02 √, √, √, √
*All moves performed with only 1 arm/set- switch arms each set
*Perform each move 2 different ways: I did from plank on floor first x8 and then standing with regular movement x8 That’s 64 reps per move, for each arm – 10lbs. Did as a complex ea round, not putting down weight. Could’ve gone slightly higher for biceps but would’ve wasted too much time getting wrist weights on & off.
1. Lateral Raise
2. Bicep Curl
3. Front Raise Hardest one to do from a plank on the floor. Tried turning palms in for 2nd rounds ea arm and that made it worse than palms down!


4 sets √, √, √, √
1. Sumo Squat + Pulse x8 (DBs held low between legs, lower into squat, pulse x2 = 1 rep) 20s
2. Romanian DL + Upright Row x10 (lower down into DL, rise up and perform upright row = 1 rep) 10s I sometimes used 15s for upright rows, but didn’t want to for 40 reps, so I did alternating SL deadlifts. I did a lot of lower body yesterday so that was ok.
3. Lateral Lunge + Twist x8/leg (hold DB horizontally by ends at chest throughout, step into lateral lunge, rise and raise same leg bringing knee to opposite elbow = 1 rep) 10s, held goblet style

No Rest Tri-Set

3 sets 15s Managed to do all 3 rounds w/out putting down the weights once! 15lbs would be all my grip strength endurance could manage tho.
1. Arnold Press x10
2. Alt Reverse Lunge x10 5 per leg
3. Bent Over Row x10

Time = 55:37


15/30 back bending intervals ) 21:45min

  1. Virasana
  2. Supta v
  3. Malasana
  4. Hanuman upright 1 RL
  5. Hanuman backbend RL
  6. Hanuman upright 1 LL
  7. Hanuman backbend LL
  8. Standing arch A
  9. Forward bend
  10. Stanging arch B
  11. Forward bend
  12. Standing arch C
  13. Uttana
  14. Standing arch C
  15. Seated moving twist
  16. Standing arch D
  17. Uttana
  18. Standing arch D Normally I’d hold 3lb weights for this last one, but I got a bit of the Miami reaction, coming up from supta v in a hurry. Got the back crack / release in move 13, the uttana, but I didn’t wanna push it.
  19. Seated moving twist
  20. Ustrasana 1
  21. Cat / Cow, sitting on heels
  22. Ustrasana 2
  23. Cat / Cow, sitting on heels
  24. Urdhva D 1 All 3 of these w/ hands on blocks
  25. Rest
  26. Urdhva D2
  27. rest
  28. Urdhva D3
  29. rest

Finishing poses paschimo to matsyasana – lying leg twist

easy HIIT, a booty burnout & stretch

And the anxiety continues! I’d desperately like to get on the first afternoon 51 at 2:34, but I promised I’d be here with Charlie to talk to one of the (nervous) participants in the Grand Canyon trip beforehand. I still wish we were going to some walkable city for a week, Prague or Barcelona for example, for art, architectural and culinary meanderings.

So…. my birthday present to myself will arrive maybe today. Sephora. I love a good Sephora box, and I’m a sucker for those extra, birthday samples. I’d also gotten myself beads for a mala necklace, but the cord I ordered is too small to thread on two out of three stones, and the little threader things I ordered for my blind ass don’t help. I will try to get to a bead shop before Friday, but then I suppose it doesn’t matter. I dunno. It’s just another day. Given my lack of other accolades I’d like to honor it but I’ll try not to stress if that mostly entails sitting in the backyard in my magick circle.


(extra) Warmup: (10/30×6=4min) jump rope Since I rested yesterday & wasn’t planning on doing any other cardio today, I figured 4-minutes would be ok.

20min strength HIIT


  • (10/50)x2= still a very moderate WO, but this is ok because that’s my MO for the moment. 
  • 1st round +2lb wrist weights. 2nd round, moved the 2lbs to ankles
  1. Front Raise + Side Raise 10s / 2nd round w/ front lunges
  2. Regular Curls + 3 Wide Grip 10s / 13s
  3. Back Lunge, Curl & Press (alt) 15s
  4. Single Leg Deadlift (L) 15s / 20s
  5. Single Leg Bridge Dips (L) 2nd round did these in table top, w/ the moving leg straight & lowering to just above floor before aiming foot twd ceiling
  6. Single Leg Deadlift (R) 15s / 20s
  7. Single Leg Bridge Dips (R)
  8. Alt Hammer Curls 15s 
  9. Push-Up + Side Plank Star
  10. Sumo Squat to Sumo Deadlift 20s
  11. 3 Static Lunge Pulses + Row (L) 20s
  12. 3 Static Lunge Pulses + Row (R)
  13. Alt Arnold Presses 15s
  14. Curtsy Lunges 20s I did mine single-single-dbl
  15. Lying Triceps Press Ups (L) 2nd round tricep dips
  16. Lying Triceps Press Ups (R) 2nd round OH triceps, 10s
  17. Zottman Curls 10s / Accidentally skipped this the 2nd round so did a tricep push-up alt w/ frog hops for last interval.
  18. Close Grip Chest Presses 15s
  19. Leg Climb (L) 2nd rnd rev curls on bench
  20. Leg Climb (R) 2nd rnd star & tuck abs on floor

Skipped the cool down & moved on to part 2.

Low Impact Booty Burnout

  • 2nd time doing this burnout. First time was last year, Nov 30thLove this routine. Next time I might do it w/ breakdown only & add 1 or 2 inner thigh specific lifts
  • (10/50) 5lb ankle weights

1. Clams/clam pulses RL
2. Clam kicks RL
3. Clams/clam pulses LL
4. Clam kicks LL
5. Side leg circles clockwise RL
6. Side leg circles counter clockwise RL
7. Side leg circles clockwise LL
8. Side leg circles counter clockwise LL
9. Side leg pluses RL
10. Side leg rainbows RL
11. Side leg plulses LL
12. Side leg rainbows LL
13. Glute Diamond leg raises
14. Glute Scissor legs
15. SL bridge glute raise + lift and lower leg RL
16. SL bridge glute raise + lift and lower leg LL
17. Tabletop cross over knees RL
18. Tabletop cross over knees LL
19. Fire hydrants RL
20. Fire hydrants LL


About 10min

Plateau Busting Strength Workout

I’m finding it very difficult to accomplish my (previously usual) 5x a week workout count lately, ever since I got thrown off track at the end of January, with the 4-days at the Portland cat show & the two, consecutive 3x weeks, one due to the show itself and the next due to the bad cold I caught there. Last week I managed five days, but the last three were all a struggle and I managed to tweak out my left side during Sunday’s, the last one of the week. It started with my neck, then moved to my shoulder. Yesterday I could feel it in my lower back.

So it’s funny that I picked this WO because, in keeping this title, there’s a pep talk at the beginning about what plateaus can tell you. In my case it’s “Lighten up!”, I’m pretty sure. I tend to get a really low burn when I do a Velvet Hammer & today was no exception, though it surprised me b/c it’s lower than my last couple Astangas, even the one w/ no jump rope warm-up! Maybe I do one of those tomorrow.


Plateau Busting Strength Workout

EMOM Upper-Body Strength 7 Mins 10s + 2lb wrist weights

Hammer Curl
Hammer Curl to Row
Hammer Curl to Row to Tricep Ext.
Hammer Curl to Row to Tricep Ext. to Upright Row
Row to Tricep Extension to Upright Row
Tricep Extension to Upright Row
Upright Row

Chest Set Tabata (20/10)
Chest Presses 20s
Narrow SA Chest Presses 20s

Back Set Tabata (20/10)
Flys 10s
SA Wide Rows 15

EMOM Lower Body Strength 7 Mins 8lb vest & 20s I have 2 admit I was gonna use 15s but Mackenzie started off w/ 25s. (I don’t have dumbbells that heavy). Grudgingly I picked up my 20s. Hard on the grip strength! Set the weights down for the 5sec pause bet moved.
Squat + Curtsy L
Squat + Curtsy L + Curtsy R
Squat + Curtsy L + Curtsy R + DL
Curtsy L + Curtsy R + DL
Curtsy R + DL

Quads Tabata (20/10) BL sandbag
Bulgarians L
Bulgarians R

Hamstrings Tabata (20/10) 20s

UB Rep Set 2 sets x 12 reps  + 2lb wrist weights ea move 2x before moving on
Hammer Curl 10s
Row 15s
OH Tricep Extensions 10s Changed this b/c I’d felt the extensions in my sore spot on the left, during the EMOM. OH was better.
Upright Row 10s
Chest Presses 20s
Narrow SA Chest Presses 15s I did these 12x per arm both sets but was using a light weight
Flys 10s
Wide Rows 15s

LB Rep Set 2 sets x 12 reps Legs Turned off vid & put on music here
Squats BL sandbag Kept weight on shoulders first 3 move – did curtsies alternating to eliminate breaks after ea set. Did bulgarians & SLDLs the same way, but I hadda take a break after doing both legs, in the middle of the combined sets.
Curtsy L BL sandbag
Curtsy R BL sandbag
DL 20s
Bulgarians L 15s
Bulgarians R
SLDL L 15s

Time = 1:12:29


Non-vinyasa, for the remaining time

This was supposed to be a really chill, easy to moderate workout

And it was supposed to happen yesterday, but I got distracted with a variety of projects and decided to take my 2nd rest day for the week. Granted I am really tired today – up periodically in the night (waking from dreams, cats, noise in the house) and got up at 5:30, which is highly unusual these days. MUCH easier to get up for ritual than 2+ hours of a ridiculously strenuous Astanga practice though, like I did for years, back in “ye old days”. I do really enjoy my greatly scaled down, when I want practice! I guess going as far as I did was useful for learning how much is really (personally) necessary or desirable.



26 Minute Crazy Tabata Cardio

 Tabata is my go-to when I don’t want to work all that hard. And then she kicked my ass! I skipped the cool-down & took a break before moving onto my reps set.

Standing Lower Body Low Impact Workout

Pretty sure I did this at one point, for time. I decided to do for reps & add some light equipment here and there. Melissa had a sore neck when she recorded this so I figured it’d be perfect for me today, lol. I did a

Level 3: 20 Reps Time on 1 round = 24:40
+8lb vest

1. Squat ppl band
2. Wall Sit Leg Lift (right) reps 10x, switch legs, then repeat These are f-ing hard! My vest made balancing harder too.
3. Wall Sit Leg Lift (left)
4. Around the World Lunge (right) 5s front, side & backward lunge (so w/ the vest, 13 extra pounds)
5. Other side
6. Step-Up (right) +2lb ankle weights – lift back leg straight out to the back. Foot stays on bench
7. Other side
8. Split Squat (right) 20lbs
9. Other side
10. Sit to Stand (right) Was gonna hold merely 10 extra pounds & then I got here & I’m like, Nope. My little 8lb vest is quite enough added weight. And then I still hadda split it up into two sets of 10 w/ a break in the middle.
11. Sit to Stand (left)
12. Side Step Up Lift (right) +2lb ankle weights
13. Other side
14. Goddess Squat Reach (right) +2lb ankle weights. Plie squat & then come up to stand on right leg, reaching up & out w/ right hand, 5lbs in hand
15. Other side


  • adapted from an old BodyRock WO, 10/50. Was gonna do 2 rounds & I really should’ve, but did one, 10/30 – 6:40min
  1. Same arm & same leg crunches, holding 5lb dumbbell
  2. Other side
  3. Keep legs up together & straight & press 10lbs towards them
  4. Tuck abs w/ one ankle crossed over the other
  5. Top leg  – make splits in the air. Reach both arms straight past the outside of that leg
  6. Reverse curls same leg on top
  7. Tuck abs w/ other ankle crossed over the top
  8. Top leg  – make splits in the air. Reach both arms straight past the outside of that leg
  9. Reverse curls same leg on top
  10. Swimmers (on belly)


Timed, non-vinyasa – longer holds than usual on some poses.