Diet • Today’s #workout, #HIIT, #jumprope, #ass & #thighs

[YESTERDAY’S FAKE VEGAN LAPSE] PDX is so funny. It even has “dive” sandwich places, aka Charlie’s Deli in the most ramshackle hood west of the river, (Old Town / Chinatown). I should’ve taken a picture or two to illustrate the dive-iness but did not. I had the “Alicia’s Cuban”. Right away I noticed the difference between that & what I normally eat these days, which is plant based. Flesh is so very gray! I ate it. It was tasty enough, but not as Super Decadent, Yum satisfying as I’d hoped it’d be. The potato salad not so much, strong with some kind of herb I wasn’t fond of & the chunks were too large…, not enough dressing.

A really good tempeh burger would’ve been much better! Not to mention 100% preferable on the ethical scale & much healthier to boot.


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Around 50/50 on the fat burn to fitness zone always feels like a moderate workout to me

HIIT BootCamp

  • With skipping (10/50) for a 30min set
  1. Deep lunge to Dighasana A (right) I just yogi-fied this move a little bit, but Melissa incorporates a lot of lunges into a similar position as in the video. I chose to extend my arms because it’s really good for hip stabilization, I feel, to practice the 1st part of this 3rd series pose. It’s one of those poses most people brush off, as it’s close to the end in the finishing stretch. It’s also not that showy. It IS hard and a lot of work on the glutes to do it well though, with the hips level.
  2. Deep lunge to Dighasana A (left)
  3. Temple Tap Abs Love this ab exercise. Never did it before I found Melissa.
  4. Dive Bomber
  5. Pendulum Squat, 30lbs Deep squat w/ feet together. Lift alt leg straight out to the side.
  6. Mountain Climber 
  7. Speed Skater Lateral Hops 10lbs
  8. Elbow Tap Side Plank (right) Straight, extended arm here.
  9. Elbow Tap Side Plank (left)
  10. Handstand
  11. Walk the Plank
  12. Twisting Sumo Squat Deep, medium wide squat bringing alt knee to touch opp elbow.
  13. Crunch & Tap 3lb weight bet feet
  14. Spiderman Pushup
  15. Alternating Leg Drop Lie on back with legs straight @ 90deg angle, drop alt leg to heel just above floor, reaching out at an angle aka temple tap abs. I switched this move from #4 to last so I could pause the timer & put on some ankle weights. I wish I had some stretchy anklet-style weights I could slip on within a 10-second change interval! This’d be much better just done with an all ankle-weighted set. Next time I do this HIIT I’ll put a different ab/core exercise here.

Ass & Thighs

  • 20min. Since I was already wearing the ankle weights. My heart rate dropped below 100 though – as low as a bad yoga practice – so I felt compelled to do another HIIT
  1. L) Forearms & Knees: Straight leg lift & lower
  2. L) Bent leg lift flexed foot to ceiling
  3. L) Straight leg, cross at a diagonal & tap the floor
  4. L) Bent leg, pulse flexed foot to ceiling.
  5. Crunches, legs raised
  6. R) Straight leg lift & lower
  7. R) Bent leg lift flexed foot to ceiling
  8. R) Straight leg, cross at a diagonal & tap the floor
  9. R) Bent leg, pulse flexed foot to ceiling.
  10. Crunches, legs raised
  11. L) Lying on side bring leg to front of body, straight as possible
  12. L) bring knee to the front then kick out to a straight leg
  13. L) Make small circles backward
  14. Crunches, legs raised
  15. R) bring leg to front of body, straight as possible
  16. R) bring knee to the front then kick out to a straight leg
  17. R) Make small circles backward
  18. Crunches, legs raised
  19. First side: Side lift
  20. Inner thigh A (bottom leg)
  21. Perpendicular pulse
  22. Inner thigh B (C-sit)
  23. Side pulse
  24. Circle forward
  25. Second side: Side lift
  26. Inner thigh A (bottom leg)
  27. Perpendicular pulse
  28. Inner thigh B (C-sit)
  29. Side pulse
  30. Circle forward

Upper Body HIIT

  • (10/50) skipping
  • All exercises using my new 15-lb dumbbells, except where otherwise noted.
  • Handstand
  • Shoulder press
  • Clean & press
  • Alt lateral raise
  • Alt bicep curl
  • Reclining alt tricep, 30lbs 15lbs per hand was too heavy for the left arm!
  • Kick-backs, 20lbs
  • Pinca mayurasana
  • Around the world, 20lbs
  • Shoulder press
  • Alt lateral raise
  • Alt hammer curl w/ tricep squeeze
  • Reclining tricep, 20lbs
  • Pinca mayurasana – 1min
  • Alt front raises

Stretch

  • 1min timed poses
  1. virasana
  2. supta virasana
  3. malasana
  4. paschimo
  5. hanuman strapped, R
  6. upavistha k
  7. samakonasana
  8. hanuman strapped, L
  9. block A
  10. block B
  11. savasan
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Author: Boodiba

Artist, Designer

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