Summer Shred #12

Slightly delayed because the 96 Suburu I drive to work died on me as I was idling, 5min from home, waiting to turn right.

Was going to do this one yesterday, but then decided to take a break & relax after work with Charlie. Was also going to do another set, but considering… I thought it was enough to get a sweat in at all.

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Summer Shred #12

Buy in x2: time = 5:09

  1. Dragon hold x15 sec Get into a downdog w/ toes on ground & feet on wall. Bend elbows & hold.
  2. Double Unders x20 Since I have to do 4-5 bounces before getting a DU & I make a lot of mistakes… but I don’t care how long I take.

Workout Breakdown 

Part 1 – 10/30×6 Upper Body and Arms Was thinking I’d repeat this but my upper body was sore yesterday before my WO.

  1. Plank Row Push Ups 15s. Row-row-tricep push-up
  2. Rocky Sit Ups 10s. Arms in bicep curl position. Sit up & punch w/ both arms.
  3. Plank to squat and bicep curl 15s. I kept my butt lower in the squat than Z & did palms facing up / reg bicep curl (not hammer curls)
  4. Rocky Sit Ups
  5. Power Clean and Press 20s
  6. Rocky Sit Ups

Part 2 – Legs Jump Tuck x10 / Squats & pass weight under – come up on balls of feet in middle –  ladder 10  – 20 – 30 – 20 – 10 35lb kettlebell for all sets except the 30. Could’ve done it then to but… Drop to for the longer sets.

Part 3 – Cardio 10/30×6

  1. High Knees
  2. Criss Cross Mountain Climbers Jumping the fwd foot across in front of other knee.
  3. Double Unders
  4. Ballerina Plie Jump Squats Low sumo pulse onto balls of feet & back down & jump
  5. High Knees
  6. Side Jump Lunge knee up Like lateral touch downs w/out touching fingers to floor. Just lift knee.

A few yoga stretches to close.

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1 hour abs extravaganza

I sure wouldn’t have planned an hour WO unless I’d gotten the little, jet engine loud AC in place last night!

Since Zgym doesn’t post the weekly schedules until midnight on Sunday & I’d done all of last week’s that I cared to, I looked around for something else to preview last night.

This didn’t get my HR that high though – as it was mainly abs. Wasn’t my favorite but it’s a new thing doing a longer WO after the office

I put away my equipment, leaving the timer on as I always do, because putting away exercise stuff isn’t time budgeted to anything but exercise. I included dragging the futon back in the room tho! lol. It’s not gonna cool down early enough to sleep in my bedroom.

Didn’t help me get that much rest though. It’s super loud. When I woke in the middle of the night, as I tend to do, I tried turning it off but then the silence was deafening. So I put it on fan only.

Tomorrow back to Zuzka. The next Summer Shred (posted to be today’s WO) looked like a good one, with a first glance at the breakdown. I’ll preview tonight, lol. Exercises. Plans next routine. Better than dwelling on things that bother me, anyway.

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Nameless, LisaM FB WO

  • The opposite of tabata! Was looking around for new stuff. Found some reg length WO’s on Lisa Marie’s FB. 
  • I did 15/50, 5sec added break / transition / scrolling time & added a break in the middle. Lisa did 10/2 but I need time to scroll & read the moves as I prefer to do her WOs from breakdown, generally.
  • I changed a lot of the inverted ab moves, holding onto kettlebell. Better for abs to be on the floor IMO
  1. KB Swing 35lbs
  2. Rev curls Holding on to kb, on floor behind head
  3. Walking out, push-up. Walk back. Grab bell & squat jump.
  4. Bicycle abs
  5. Upright row & lateral walk (ppl band) Lisa does front & back walk w/ no band.
  6. Hand to opp foot 5s
  7. 1/2 burpee / DL sandbag
  8. Roll back to jump squat, touching toes to floor behind head
  9. Pendulum (instead of 1/2 swing as per vid) 26lb kettlebell Hit failure here… Was feeling the lower back in previous move just a bit. I’m just not used to doing 2min of swings so dropping weight didn’t help much. I think I bend too much in this move too. I don’t film anymore b/c upstairs & can’t back up enough to get me in the shot. I’d have changed next KB swings to jumprope, but I’d have to clear everything off to the side… Small room more cramped! lol.
  10. Rev curl, twisting to alt sides 5lbs bet feet
  11. Hang clean / squat & press 20s
  12. Pendulum On back, st legs up in air, maybe holding onto bell OH. Bring legs all the way to alt sides. Rev curl pop in the middle.
  13. Squat & pass under 26lb bell
    break
  1. Plank. Same side elbow, opp side, back to same side & lift straight leg back to glute squeeze. Alt.
  2. Sumo squat down & come up to balls of feet BL sandbag
  3. Knees to elbows & then touch toes On back, legs straight up in air.
  4. Swing & then drop it (gently) a bit in front of body. 35lbs
  5. Crunch in – reach for toes – & extend OH – keeping feet off floor
  6. Standing abs 35lbs. Holding weight in one hand, other hand behind head. Dip to side & return. Switch 1/2 way thru.
  7. V-abs. Switch 1/2 way thru.
  8. Alt SA deadlift. 35lbs
  9. Elbows on bench. Drop hips toward floor & then lift & squeeze. Switch 1/2 way thru to pelvic curls.
  10. Air squats w/ ppl band. Can change to wider stance 1/2 way thru.
  11. Elbow plank, side to side hip dips toward floor. Can change to buzzsaw 1/2way thru.
  12. Crunch 1min & then hold 1min (feet off floor & legs straight, hands under hips)
  13. Sirsasana

Time was like 1hr2min. Then a little more yoga.

 

 

 

 

 

 

 

 

 

 

 

 

Tabata Pairs #3

OK, ya I just started my 3rd month of Zgym, but I put an alert in my iCal to cancel at the end of it. There is just no need! If just one of these five, Tabata pairs WOs can make five Zgym Tabata routines, for instance, I need to put aside my ego issues and start sampling.

I should try joining Julia on Patreon too, only, back to the ego issues – I just don’t have time to do her WO’s 3 or more times a week. I fall short in way too many areas as it is right now. I don’t want to give myself any added psychological pressure.

I probably shouldn’t have done any Julia today though, after a hard routine yesterday in so long it was unfamiliar. I had the clunkiest yoga in recent memory. Dropped myself on ass standing from wheel the first time. Hadn’t done that in years. I’d just ceased to pay attention. Turned on some lights & started again and that helped. I was going to skip the ticks but didn’t them anyway which was good.

Whatever it was good that I did it but doing the few more of the easy 2nd poses I normally do would’ve been better than a longer warmup w/ too much upper body.

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Tabata Pairs #3, sets 1 & 2 only

Each Tabata pair is 20:10 8x (4 minutes).

Group 1: 8lb weighted vest & 20s 
1. Front alt curtsy lunges
2. Rev alt cursty lunges + kick

Challenge Move: 50 tornado jump lunges (curtsy switch lunge)

Group 2: @7:45
1. SL pushups & T-stand, alt
2. Skier (L & R plank hop & pushup) burpees

Challenge Move: 50 elv hand pushups to single arm tuck jump Hands on bench. Push-up & then touch alt hands to knees, tuck jumped in & touch.

15:15

Yoga

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As – 3lb weights on last 3. Two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Kraunchasana Skipped vinyasa out after 2nd side.
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

 

Upper Body & Abs Inferno

Well! Another bad sleeping night, but I made it in early, ate lunch at my desk and left at 3. Got in a load of laundry! Woot. That’s an achievement. I wanna have a laundry in my (modern, spacious, clean) bathroom again someday.

If TIKR says I burned 317 I basically burned as much as I would chewing!? LOL. Meh. I did something anyway.

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Warm-up: Jump rope 10/30×6=4min. Not that I need to get “warmer” of course, but this particular Zuzka set is a tiny amount of work.

Upper Body & Abs Inferno

x3 rounds added an extra round – w/ the jump rope got me close to 20 working minutes. Ha ha. Too little but oh well.

  1. Elevated Criss Cross Push ups x10 Feet on bench. Bring one leg under body, extended underneath & across the body, toes resting lightly on floor. Alt sides.
  2. Handstand scissors x10 Handstand about 1.5′ from wall, touching w/ one leg. Switch in controlled fashion. Totally NBD & too easy. On my extra, 3rd round I changed it to handstand shoulder taps.
  3. Wide grip pull up / normal grip hanging leg raise / normal grip pull up x3 sets She switches grip from wide to reg grip while hanging. My bar is really close to the ground… Tried putting hands on outer edges of bar first. Nope! Too hard. Was able to change grip mid air bet first 2 parts but I had to put feet down to reset for reg pull-up.
  4. Pigeon slide / frog slide x10 alt. legs Pick up one foot & bend knee, SL pike abs. Then frog slide feet to outside hands. Alt the SL first move.

I did the stretching part, too, which I normally don’t bother with. The hip flexor stretch was good for me! With the wheel push-ups, I came sloppily to standing on the 2nd one, lol. Would’ve been better for me to walk in before each push-up. But whatevs. The wide legged pose (upavistha konasana) is so easy for me. Even w/ tight thighs I can put my belly right on the floor. I got in that, a parighasana var & upavistha konasana A in the same time, at relaxed pace.

Quick, bloody hot tabata & some yoga

Was a super still, muggy 82 in the room when I started. 86 when I finished. Feels hotter than outside temperatures too, where there’s air movement.

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17:30 8 Minute Tabata #3

Changed to tabata pairs for a longer set. Also changed the order so I could do 2 things in the (cooler) hall, and not have to run back & forth from office to pull-up bar, for the one exercise that uses that.

  1. Jump Rope – high knees
  2. Pike Burpee (was reg in WO but I changed to pike push-up & pike jump just for fun)
  3. KB Swing 35lbs
  4. Side to Side Hanging Knee Raise
  5. Criss Cross Mountain Sliders
  6. Jump Rope – DBU
  7. Weighted Backward Slide Lunge – L 20S
  8. Weighted Backward Slide Lunge – R

 

Yoga

10/60 single interval hanuman both sides, one urdhva do on blocks @ the wall & then I went into the astanga version (3 walk-ins to standing) and did 5 drop-backs. I was really down today… backbends are supposed to be good for depression. Some finishing poses & a twist and a 1min savasana.

Summer Shred #35 & some yoga

I’ve gotta buy a fucking oscillating fan

[EDIT UPDATE] In a better mood now but it took some doing.

I had a mini break for the pull-ups. You even step into the hall & it’s cooler than this room.

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Buy-in: 25 competition burpees

Part 1 – HIIT 45/15 sec (4 min) ppl Xband It’d have been good to have repeated this set at the end, but so hot.. didn’t care. 

  1. Side to Side Squat w/Curl 15s
  2. Stay Low Leg Lift w/Overhead Press 10s
  3. Weighted Jump Jack Squat 20s (single dumbbell @ chest)
  4. Criss Cross Jump Squat

Part 2

  1. Jump Jack Squat (x2)/ Power Jack Push Ups X 10
  2. Weighted Wall Sit w/Abd. Press x50
  3. Wall Climbers x20 2=1
  4. Criss Cross Hanging Knee Raises x10 1=1
  5. Wall Climbers x20
  6. Criss Cross Hanging Knee Raises x 10

Part 3 – Pyramid

Frog Slide (wide – feet to outside shoulders)  / Pull Up (x2)

Round 1 – FS x15 /PU x2, Round 2 – FS x20 /PU x2, Round 3 – FS x25 /PU x2, Round 4 – FS x20 /PU x2, Round 5 – FS x15 /PU x2

Buy-out: 50 switch lunges

Time = 27:19

Closed w/ a few minutes of yoga.

 

Summer Shred #10 & a little yoga

Told myself I didn’t have to work out tonight, as I was leaving the office, and then I did anyway. What else do I have to do?

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Summer Shred #10

Workout Breakdown

1. Split Jumps x6, 1=1 / Mountain Climbers (the hopping front foot fwd method) ladder

(reps are 2=1 here) 10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10 (takes Z about 9.5min. Mine was 8:07!)

2. Surya A w/ Hanuman: 10/30 intervals of standing arch, uttana, up dog, down dog, hanuman one side then the other, alt which you start with – 2x, 8min Up dog / down dog / Crescent pose x 10

3. Pendulum to Swing x20 26lb kettlebell. Felt like I was cheating w/ 26, like I should’ve used the 35lb-er & have had to take breaks.

4. Russian twist x 4 / (turning to opp side that u put the bell down on) Kick through (step fwd w/ that side leg) push up to plank jump fwd & back. (turn back to be on butt) x 5 on each side

5. Pendulum to Swing x20. Oh but I forgot there were 2 sets! Went lower in the squat this 2nd set, to challenge myelf.

6. Tabata – 4 min – high knees (jump rope) / commando push ups

buy out: 1 minute handstand I do mine freestanding, but close to a wall so that I don’t run the risk of flipping when not yogically warmed up enough. 40sec first go and then up again for 20+. I can hold a freestanding handstand in the middle of the room but it’s easier in the context of an astanga practice.

Yoga

My favorite finishers. Took awhile extra on my neck as it was a little sore, past couple days.

Tabata warm-up & a PAINFUL Astanga

OK I lied about not doing any Zgym before. I just didn’t do a 20+ minute set. But it didn’t help. I ought to have just done the 4min jumprope. Tight, sore & tedious prax. TIKR says 623 it was probably, actually half that.

It wasn’t from not having stretched yesterday though. This was a PMS practice. I needed it, in spite of the fact that it was a shitty workout.

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8 Minute Tabata #2

10/20×4=8min ppl Xband These are all pretty simple moves so I just watched the breakdown vid & did from these notes.

  1. Goblet Squat 26lb kettlebell, held goblet style @ chest
  2. Pike Abs / Plank Jack pike abs (but kept legs straight, not bending as per vid) to plank jack
  3. Jump Tuck to Side Step Squat, alt sides
  4. Side Step Push Up

Yoga

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As – 3lb weights on last 3. Two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

Summer Shred #8 & a full Astanga

First the Monday Zgym WO. I’d only previewed one before & didn’t want to spend too much time exercising. But today? I can do whatever.

The new beloved

Still getting to know my iMac & feeling inspired. I woke up this morning and, despite the quantities of good, red wine consumed during Charlie’s birthday dinner, immediately started design concepting. Working on uploading files carefully – in a very organized fashion – into my new, clean docs.

One thing on my list of “to dos” was to get my scanner driver on there, but it’s already there. First time ever for that! I’ll do the Wacom later. Since I’ve got three inputs on this machine I don’t bother bringing my tablet home from work every day, but actually I might want to for a 3-4 hour tile build session. I wonder if the pen works with my trackpad! I’ll check. I’ll bring it home & get that installed…


The Workout

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Summer Shred #8

This was my warm-up. Time = 28ish w/ notes & breaks

x7 Round Ladder 8:35. Not sure if the first move was 1=1 since I previewed days ago but that was a long enough first part for me!

  • Frog Hop / Spider Knee 1=1 x10 Frog up fwd. Knee to outside same side arm. Frog hop & other side = 1. So u do it 70x.
  • Jump Lunge – ladder: 10 – 15 – 20 – 25 – 20 – 15 – 10

Jump rope: 30 sec side hops I’d thought this would be harder in terms of coordination but it wasn’t. Still the 2:40 set jacked me up so high I immediately decided on 15sec recovery time for the next one, w/ the DUs. / 30 sec high knees x 2
Z does continual intervals 30/30×2. I did 10/30×4-2:40min.

Sumo / rockstar / sumo / jump tuck x10

Weighted reverse burpees to plank rows x10 15s, but not doing the punch up OHs like Z, who’s using 12s. Kept weights down by sides for a squat hop. Kicked my ASS. Did ½ leading w/ LA row & then took a break to sit down & write this.

Jump rope: 30 sec Double unders / 30 sec scissors x2 15/30×4-3:00min Extra rest didn’t help for the DUs. Even though is early is 77 muggy degrees in the office. It’s a suddenly high, hello July level of humidity (for PDX). I got 6 in the first round and only 3 in the 2nd. LOL. But I tried! I’m better when not as hot.

 


Yoga

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As – no weights. Two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

Summer Shred #7 & a sampling of Astanga

Normally I’d be doing a full Astanga today, but… I did end up doing 3 drop backs & 3 ticks anyway. Plus I have the holiday this week where I can get in a full practice, maybe with the Zuzka tabata I missed this week. (Thought about doing it after the first set, but I hadn’t previewed and realized I’d probably need that, after glancing at the breakdown.

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Summer Shred #7, Linda style

High Intensity Interval Training 

Previewed this & split up moves that were divided intervals. Then I added stretches / yoga moves to make even 10/50×8=8min intervals. With 1min rest between parts, my version of the routine is a total of 35min.

Part 1, weights – 

  1. JR – Scissors For all the 2 sided move, I did one full interval on one side & then the other, doubling the time for those moves. Was actually every one but #5.
  2. Lean forward backward lunge with a row 25 sec /25 sec Stay low on front, supporting leg – 15s?
  3. Other side
  4. Weighted side lunge deadlift 25/25 20s.  Supporting leg stays stationary. Other leg extends out to the side while u DL
  5. Other side.
  6. weighted jump squats 15s
  7. Surrender to kick up 25/ 25 15s Kneel down. Sit on heel. Come up & kick. (U don’t go down to both knees & come back up.)
  8. Other side

Part 2, plyo – 10/50x

  1. JR – Double unders 13 – I have to bounce 5x in between attempts.
  2. Jump Over pillows box
  3. One leg elevated jump lunge 25/25 sec.
  4. Other side
  5. Jump Over pillows box
  6. Elevated Plank Knee Tuck to Heel Raise 25/25 sec.
  7. Other side
  8. Hips @ the wall, standing backbend I added a stretch to keep the same amount of intervals as the first round

Part 3 – kettlebell

  1. JR – High Knees
  2. Swing 35lbs
  3. Pendulum 26lbs
  4. One arm Swing 26lbs OMG since it’s a weekend I got to work out before the sun puddle is dead center in my working area, and it’s overcast and a relatively cool 72 in here. I still hadda pause in the middle of this interval…. let my HR lower.
  5. Other side
  6. Hanuman
  7. Other side
  8. Ustrasana Added 3 stretches / asana for the same reason

Part 4 – body weight

  1. JR – One leg jump 25/25 This is the one split move I didn’t double up on, mainly b/c I wasn’t sure I’d be able to do it. Messed up 2x ea side.
  2. Sumo Jump Squats
  3. Jump Lunge
  4. Plank Jumps Push Up
  5. Side Lunge Jump
  6. JR – Side to side jumps
  7. Urdhva D @ wall
  8. Upavistha Konasana Added 3 stretches / asana for the same reason

___________________

When counting reps during double unders, only count the double unders themselves, not the jumps between.

Yoga

About 45-50min

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd- 5th, 5-breath handstands @ the end
Primary First 3 poses only
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 2-3min savasana