2 rounds #HIIT & #yoga #backbends #inversions

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Bootcamp HIIT: 20 Minutes per Round

  • Round 1 with video.

-Burpee
1. Knee Drop Plank
-Burpee
2. Seated Leg Lift
-Burpee
3. Leg Circles (right)
-Burpee
4. Leg Circles (left)
-Burpee
5. Heel Tap Abs
-High Knees
6. Down Dog Hop (right)
-High Knees
7. Down Dog Hop (left)
-High Knees
8. Lunge & Reach Twist 
-High Knees
9. Single Leg Hip Thrust
-High Knees
10. Alternating Knee Tap Table Top I tapped elbow to outside knee rather than hand to top of knee.
-Squat Jump
11. Pushup Elbow Tap Twist (right)
-Squat Jump
12. Pushup Elbow Tap Twist
-Squat Jump
13. Down Dog Plank Press
-Squat Jump
14. Heel Press Plank (right)
-Squat Jump
15. Heel Press Plank (left)

  • 2nd round done (50/10) with skipping for 30min set
  • Exercise order change was accidental. Was reading them off preview on laptop! But I made a note of it here just for accuracy.
  1. Knee Drop Plank on forearms.
  2. Sliders 
  3. Leg Circles (right)
  4. Leg Circles (left)
  5. Heel Tap Abs Leg raises while tapping heels.
  6. Down Dog Hop (right) Draw knee in toward center, then extend leg & hop
  7. Down Dog Hop (left)
  8. Pushup Elbow Tap Twist (right)
  9. Pushup Elbow Tap Twist
  10. Lunge & Reach Twist Lunge forward deep, put opp hand on floor & twist. Alt.
  11. Single Leg Hip Thrust
  12. Alternating Knee Tap Table Top 
  13. Heel Press Plank (right)
  14. Heel Press Plank (left)
  15. Down Dog Plank Press

Asana

This little bit of closing yoga was an excellent reminder to myself that I don’t have to do any sort of preparation for closing back bending after HIIT. If tapas is body heat, skipping does a hell of a lot more to prepare the body than just primary would (Even though I normally do a tiny bit of 2nd series back bending after primary, it’s not enough to supercede the effects of the HIIT because Kapo is still too dangerous. I can practice back bending in this different way, however, that feels good & doesn’t cause my spine to spazz out.)

  • Urdhva D 1, on blocks, arms braced on wall, 1m up / 1m rest in mini savasana
  • Urdhva D 2, go up for 5 breaths & then walk hands in once, 1m up / 1m rest in mini savasana
  • Urdhva D 3, walk in twice & then stand
  • Drop Backs, 5x
  • Sirsasana – 2min
  • Bhujanga – 1min
  • Paschimo – 1min
  • Sarvanga, Halasana, Karnapidasana, Matseyendra – 1min each
  • Savasana – 1min
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Author: Boodiba

Artist, Designer

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