#HIIT #WOD & #asana #yoga

DIMA WOD 3

I part – body weight exercises
Do all exercises in reverse pyramid – 30 reps / 20 in the second part / 10.

  • 10:59-11:15 = 14min

1. Surfer push up push up & turn out 45-deg to opp sides
2. Single arm half burpee + knee twist Put hand down & do burpee. Jump to stand & twist same knee to opp elbow
3. Bicycle crunch with raised and opened legs, L+R=1rep
4. Abs – reverse curl & extend out (heels off floor)

II part – with equipment, correction part

  • 2 rounds, 11:17-11:33 = 16min

1. Lawnmower row RIGHT side – 20, 15lbs
2. Renegade supinated row RIGHT – 20, 20lbs Plank. Arm is rotated out so knuckles face front of mat. Messed this up 1st round & did alt which made it harder. Switched to 1 side at a time for 2nd round.
3. RIGHT leg side raise – 30, 10lbs
4.Lawnmower Row LEFT side – 20
5. Renegade supinated row LEFT – 20
6. LEFT leg side raise – 30

Asana

  • 1min: virasana, supta v, malasana, paschimo
  • back bending intervals 13:30
  • urdva d & 3 drop backs
  • ashtanga finishing

 

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Author: Boodiba

Artist, Designer

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