#HIIT #WOD & #Asana #Yoga

That was a good one! Tough though. Might have to do a yoga-only tomorrow. I’m having trouble getting up & down the stairs now, lol.


15-Minute Per Round: Full Body Interval Workout

  • (15/50) Skipping, for a 32:30min set
  1. Overhead Squat arms stretched up straight overhead, squatting low
  2. Lunge Jump
  3. Hip Thrust (right) from table top, weight in supporting heel
  4. Hip Thrust (left)
  5. Plie Jump
  6. Shoulder Press 40lbs Changed this one from down dog push-up b/c I’ve been doing mainly pushing moves with my upper body lately & there are divebombers in the next set
  7. Dips
  8. Leaning Plank hands on either side of mat, lean into 1 arm, straightening the other & looking toward it, alt
  9. Plank Press forearms, clasped hands. Put chest on floor & bring back up
  10. Urdhva Dhanurasana
  11. Frogger (wide feet)
  12. Lateral Raise Lots of leg lifts in the next set
  13. Straight Abs Lots of leg lifts in the next set
  14. Elbow Tap Side Plank (right) Forearm side plank, tapping top elbow to floor
  15. Elbow Tap Side Plank (left)

EMILY WOD 6 : RumFit Challenge: Total Body Exercises With Extra Emphasis On The Butt And Abs

  • I part, 4 rounds
  • Rumi’s time = 13:46 min. My time = 15:24

8 Dive bomber
16 ALT pistol Can’t believe I got through 4 rounds of pistol squats. I still have to prop my heels on 10lb weights to balance tho. MY QUADS ARE GONNA HATE ME TOMORROW.
32 Abs leg drops like a leg lift, lying on back, but emphasis on the down part
64 High knees sprint

  • II part – 2 rounds
  • Rumi’s time = 9:10 min. My time = 11:38

8 Elevated renegade row – both sides one after the other, 20lbs
16 Plank elevated legs jumps jump from bench down to floor & back up
32 ALT renegade row, elevated 20lbs
64 Swing 20lbs


25min of (15/60) freestyle, quad-release-heavy intervals, not including a closing 1min savasana



Author: Boodiba

Artist, Designer

One thought on “#HIIT #WOD & #Asana #Yoga”

  1. It’s jam night, not here again thankfully, and I’ve been sequestered upstairs with Sir Henry since 7pm. I don’t want to have to go down, and back up the stairs again!


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