#HIIT of jumprope & #glutes, #yoga

First I revisited BodyRock RTC day 12. Oh the glory days of the old real time challenge! I detailed it out so I can bump up the working intervals to 40-seconds next time. I considered doing a weighted butt & thigh add-on set too, which would’ve been awesome. “But/t” I hadn’t planned it out & I wanna run downtown today. My bus window is exceedingly fucking tight.

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Day 12, Ass & thighs

(30/10)

*skipping, 64 rounds, a 42:40 set. I could bump it up to 40-seconds and then split it in half for a small, longer than 10-second rest & it’d be 55-min.

  1. Squats, narrow legs, 40lbs
  2. Squats, wide legs, 40lbs
  3. Side squat with 35lbs & non weight bearing foot elevated on block
  4. Other side
  5. Reclined hip thrust, 40lbs
  6. Squats, narrow legs, 40lbs
  7. Squats, wide legs, 40lbs
  8. Pulse squats, narrow legs, 40lbs
  9. Butt squeezes on floor, moving knees in & out, 20lbs
  10. Squat & alt leg lift straight out to the side, 30lbs
  11. Purvottanasana
  12. Lunge forward & then lunge backward, 20lbs
  13. Other side
  14. Pulse squats, narrow legs, 40lbs
  15. Step-ups, one leg, 20lbs
  16. Other side
  17. Donkey kicks, kneeling with band, kicking back
  18. Other side
  19. Wide leg squats, 40lbs
  20. Kneeling, on forearms, donkey kick, pushing foot up to ceiling
  21. Other side
  22. Kneeling, on forearms, straight leg lifts
  23. Other side
  24. Hydrant – Kneeling, 1 forearm & the other hand, leg bent. Lift straight out to the side.
  25. Other side
  26. Lunge back & then kick forward, alt, 20lbs, weights at side
  27. Switch lunge
  28. Surfers
  29. Low jacks
  30. Elevated side plank, lifting bottom leg
  31. Other side
  32. Goblet squats, 35lbs

Asana

I think it was roughly as per below.

  • Uttana
  • Standing arches
  • Backbend @ wall (3x with rests)
  • Hanuman @ wall
  • Ustrasana A, B @ wall
  • Urdhva D to stand 3 drop backs
  • Finishing to matseyendra
  • Yoganidra L & R
  • Marichy D
  • Sirsasana
  • Savasana

 

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Author: Boodiba

Artist, Designer

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