#intervals #reps & #yoga

A workout that’s more of an equal mix of HIIT & toning feels like less of a strain than more pure HIIT (physical strain of all time in the fitness zone & minimal time in the fat burning zone) or pure ashtanga (the psychological weight of the sheer numbers in the pose tally).

Lately I like doing 1-min skipping intervals interspersed with reps. If I’m not limited to 10-second breaks I don’t have to hurry either! I can take water & towel breaks & jot down notes: changes, comments on the routine. My heart rate stays well in the fitness range.

I decided I’d worked hard enough for the day after the first, modified Bender set, and then I’d gotten out my ankle weights anyway for #s 2&3, the single leg hip extension. Decided to cease the cardio & instead do some outer & inner thighs & some abs before my stretch.

Notes on the stretching / yoga:

  • I’m starting to practice eka pada sirsasana again lately, in my timed, no vinyasa practice. I’ve long included all of the LBH of 2nd besides that in my primary+. EPS was my least favorite, but lately it feels useful. I don’t do 1-min on each of the two parts though. That’d be too much work for my neck. I stay up 40-sec and then put my chest on my extended leg.
  • I really like using the wall for ustrasana and urdhva d in this kind of practice. I just did a minute in each of these.
  • I need more ustrasana like the world needs more cowbell. I’m going to add the 1 arm extended variation to my next yoga practice, me thinks.
  • I don’t think I did a totally bad thing in accidentally activating The Reaction recently. It feels like I loosened something up in my wonky right thoracic. I have my own variation of parighasana that I did today as my last pose. I feel like I’m getting in there, in a therapeutic way.


Metabolism Wake Up Call

  • 20 reps of all but #7
  • 1-min skipping
  • time = 42:08
  1. Step-ups alt sides, 10lbs
  2. Single Leg Hip Extension (right) On back, extend left leg. Lift hips up high & tap back down, keeping leg extending out straight the entire time. With ankle weights.
  3. Single Leg Hip Extension (left)
  4. Switch Lunge
  5. Single Leg Arm Reach (right) Like warrior 3. Come forward & touch floor w/ fingertips of opp hand. Mistakenly did these from a lunge for the 1st 10 & then coming from the crouch on the floor to warrior 3 (harder) for last 10
  6. Single Leg Arm Reach (left)
  7. Mountain Climber 1-min
  8. Goblet Squat 30lbs, done as 2 sets of 10 really slow, with full pause & relax at the bottom of full range of motion
  9. Frog Pushup Frog jump is wide. Alt with push-up
  10. Reverse Curl w/ Hip Twist Alt sides
  11. V-abs   3lb bet feet
  12. V-abs (left) 3lb bet feet

Ad-Lib Toning

  • About 20-min
  • 20 reps all
  1. Outer thigh straight out
  2. Inner thigh
  3. Straight Abs
  4. Outer thigh
  5. Inner thigh
  6. Outer thigh 2 Knee in & forward & then extend leg out straight, back, at an angle
  7. Inner thigh 2
  8. Straight Abs
  9. Outer thigh 2
  10. Inner thigh 2
  11. Inner thigh 3 Bottom leg bent in half, top leg out straight in front
  12. Inner thigh 2 (right)
  13. Inner thigh 3
  14. Inner thigh 2 (left)


About 25-min


#ashtanga #yoga #primary+

No Kapo B reaction today! I didn’t walk my hands in as far, though I think I probably could’ve. I’ve decided that Saturday’s “Reaction” happened because I needed more prep after four days of no exercise or asana.

Getting it up from navasana report: only 3 out of 5 handstands made it all the way up.

Back bending: only 3 drop backs but I did my 3 ticks.

Things felt really good. I did yoga again after yesterday’s easy restorative, even though my body feels good and there are no current issues with the knees, because I wanted a quiet one, and I have plenty of time. My work days when it’s goddess drawing time are four hours long & there’s no commute. I have one more hour to do now, after I post this, and then I’m done for the day. I’m having a lot of fun with this project!


Blissful, adlib #restorative yoga & 22min sit #meditation

I didn’t feel like getting right on the mat for an ashtanga. My right knee held up really well for two days of HIIT, but I could feel it ever so slightly. I did a 1-hour restorative in my office, so I could plug the laptop into my speakers. I don’t have enough room in here for a serious practice, but some light stretching = yes. And then I borrowed C’s Bose & had a wonderful, though very challenging, meditation.

I don’t yet know where my headphones ended up in the move but those are better than mine anyway!

I’m totally locking Henry up in our upstairs rooms while I’m at work today!

Gotta be careful with that kapo B #HIIT #ashtanga


Abs & Arms Workout

  • (50/10) with skipping for a 30min set
  • 32min = 280 burn
  1. Spiderman Pushup
  2. Crunches Legs up
  3. Superman
  4. Mountain Climbers
  5. Side Plank Leg Lift (right) forearm
  6. Side Plank Leg Lift (left)
  7. Rotating Pushup
  8. Reverse Curl 3lb weight, crunch & then tap feet
  9. Heel Press Plank (right) Forearm plank, bend leg & press foot to ceiling
  10. Heel Press Plank (left)
  11. Angel Abs
  12. Frogger straight in alt with wide
  13. Superman Pushup
  14. Cheek to Cheek Plank
  15. Pushup Jacks Push-up when feet are jumped out


About 60min. Suryas, standing, tiny bit of 2nd, back bending & finishing.

The Reaction: Did 5 drop backs & I wasn’t going to do the ticks anyway. With all the hand standing I currently do as a part of any ashtanga practice & the push-up heavy HIIT before hand, I figured I’d worked my upper body hard enough for one day. But when I sat down for paschimo I knew it would’ve been a really bad idea anyway, because I’d gotten “The Reaction” today, meaning I’d gone a bit too far in my Kapo B.

In that case it takes 10-20 breaths to get fully into the paschimo & I cut out most to all of any finishing vinyasa. For instance, instead of chakorasana, I get into a halasana and then push off gently to turn myself over. I don’t jump back after utplutihi. Normally I swing into a lotus jump back. Today I just sat myself down and laid down for savasana.

Tomorrow will be a no jumping / skipping day. I’ll be cautious with the back bending. I suppose it’s a good thing I didn’t notice I was in reaction mode during the drop backs. If it’s really bad, I’ll feel it then.

I am truly amazing #skipping #jumprope #reps

If you read the Batcave you’ll know why I say this!

Moved my drawing session to tomorrow in favor of lounging with Sir Henry on the couches all morning, but I got my workout in & it was a damned good one. I feel much better. (Right knee feels/felt just fine, as well.)


Full Body Bender: Home Workout

  • 1min skipping before every move
  • 20 reps on #d exercises
  • Time = 38:15
  1. Supergirl Push Ups Lift arm & opp leg but don’t crunch in. Each side = 1rep
  2. Lunge Hop (right) Lunge backward, then come up lifting knee & hop, holding 10lbs
  3. Lunge Hop (left)
  4. Scissor Touch Abs 5lbs in each hand, reach toward opp foot
  5. Prone Heel Press Lie on belly, bend legs & touch heels together. Press up toward ceiling on bench
  6. Boat Tap C-sit, legs & arms straight. Lowering lumbar spine to floor between foot taps – for more work
  7. Bird Dog (right) Left leg is bent & on knee. Extend right leg straight out & push toward the back wall, tightening glutes. Bring in to chest & tap knee. (Arm is extending when leg is out) with ankle weight
  8. Bird Dog (left)
  9. Single Leg Hip Thrust (right) Table, right leg extended out straight. Tap butt to floor & then come back up.
  10. Single Leg Hip Thrust (left)
  11. Bent Over Row 40lbs
  12. Good Mornings 40lbs Weights on shoulders. Bend forward to right angle & then come back up.

Low Impact Lower Body Workout

  • 1min skipping before every move
  • 20 reps on #d exercises
  • time = 30:01
  1. Standing Kick Back (right) holding wall
  2. Standing Kick back (left)
  3. Heel Taps (right) lying on back
  4. Heel Taps (left)
  5. Plank Leg Lift (right) Straight up for 10 & across for 10
  6. Plank Leg Lift (left)
  7. Chair Heel Pulse on toes
  8. Push-up Squat Reach Utkatasana, jump back to wide arm push-up & jump forward
  9.  Cross Leg Hip Thrust (right) Table, cross leg over the other, press up, lift leg out to the side & return
  10. Cross Leg Hip Thrust (left)


About 20min easy stretching

Eventually I may learn that listening to my body is more important than maintaining a weekly exercise quota

If I’d just taken the day off Saturday, the first morning I woke up with a sore knee, I’d probably have been better off. But no! I had to get in my five days, and now I’ll need the larger part of a week off.

Yesterday’s yoga did make it worse, though it felt good and beneficial while I was practicing. I’d been thinking maybe I’d just do yoga & no skipping Monday & Tues and take Wed/Thur off, while training at my new job. Nope! Instead it’s four days in a row. (I think. I’ve done it before very occasionally however & did not “die”.)

Despite the fact that I’m writing about it, I’m not all bent. On the plus side, it’s good to have “light weeks” every 4-6 weeks of training. I’m not good about doing this! I never even considered the concept until I got ever-so-briefly into Beachbody workout DVDs.

This post is a documentation rather than a complaint. There’s a little lament in there though, over the fact that I’m still overtraining at times when I know better from years of experience. I’m going to try to sit for 20min today, later, and I’ll lay on the dinosaur to stretch out my back & shoulders.

Dear Toby & Tom, Love you guys! 🙂

Had a great time visiting my from-NH friends yesterday, close to their place on N Mississippi. I do like that neighborhood. I’d have definitely considered living there if I’d gotten a job in the NE. Went to Radar for brunch. The cocktails were delicious; food was delicious & filling, conversation was fun & our table was perfect. Hung out a bit after at their place after and they gave me a gift bag that made me feel really spoiled.

The best thing about the required fitness break is that I have a little extra time to chill in the morning. I’m ready to start drawing goddesses! I’m gonna log 15 hours this week.


OK I did a quick #primary anyway, #ashtanga #yoga

I wouldn’t recommend a big brunch & cocktails right before ashtanga, but at least I waited an hour. I was just lounging, after we got back from N Mississippi. (OMG absolutely lovely & spot on bday gifts from friends T&T!)  C was doing chores. I wanted to get up & move my body so I did. Marichy C and D were a little nauseated, as was supta kurmasana, but it worked out. No ticks today. Was quick.

Heart rate tends to be higher later in the day & I had an ok time practicing because of that.

I think no skipping for at least two days… Knees.