#HIIT & #asana #yoga

I know why I pulled back from the ashtanga lately. It’s because I was starting to get goal oriented again, just in regard to kapotasana, and I don’t want that. I’ve been there. I’ll do a full practice soon though.

The unpleasant houseguest is finally gone, so Sir Henry is following me everywhere. I love it! He was in and out of the dining room when I was exercising. He likes the energy of finishing poses, unsurprisingly I guess, and hung around for all of that.





  • Time = 52:54

Set 1 (with skipping for a 24min round)

  1. Jump & Twist: jump up & then touch floor at outside edge of alt feet
  2. Dips
  3. Jumping Mountain Climbers: feet landing outside hands
  4. Shalaba Push-up: Lift hands, extend arms & legs to shalba; Put hands down & push-up
  5. Tricep press-backs: 20lbs; 1 dumbbell, arms straight
  6. 1-leg push-up, spider push-up same side, knee to opp elbow: Elevated feet
  7. 10 Mountain Climbers & Tuck Jump
  8. Warrior 3 Row – Left: 20lbs
  9. Warrior 3 Row – Right
  10. Step & Swing: 20lbs
  11. Squat & Press Up: 30lbs feet hips width
  12. Plyo hop forward, 2 hops back

Set 2

  1. Alt pistol squats: heels propped on 10lb weight
  2. Star jumps
  3. Wide squat & press: 40lbs
  4. Alt backwards lunge & hammer curl: 26lbs
  5. Side lunge & squat: 30lbs
  6. Other side
  7. 1-leg pogo: 10lbs
  8. Other side
  9. Step up & knee lift: 20lbs
  10. Other side
  11. Wall sit
  12. Bicep curls, wide: 30lbs

Set 3

  1. Temple tap abs
  2. Mat jumps
  3. Scissor leg crunches
  4. C-sit tuck & frog: Do tuck & then open knees & reach thru in crunch
  5. Straight abs
  6. Sliders
  7. Reverse Curls
  8. 1-leg hip tap: On back & back of one heel; pick other leg up straight & do a hip thrust, just tapping heel to floor bet reps
  9. Other side
  10. Pike: 10lbs, keeping feet off floor
  11. Oblique crunch
  12. Other side


Random, timed non vinyasa. I did close with urdhva d, 5 drop backs and the standard ashtanga finishing though, minus the 3 seated poses at the very end.



Author: Boodiba

Artist, Designer

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