#HIIT with #jumprope, #reps and #yoga intervals

I only did it because I had breakfast & then a 1pm snack & if I wanna leave the house tonight it’ll be dinner & I’m going to want to eat.

I’d had my snack just a little bit too close to this routine, so the forward bending inversions were a bit nauseous but I survived. IMG_7656.JPG

HIIT

  • Based on this set.
  • (10/50) with skipping for a 30min set
  1. Squat, 40lbs
  2. Alternating Runner’s Lunge Lift, 15lbs Put weight on the floor lunge distance away. Step forward with 1 leg, pick up weight w/ both hands and lift up, arms extended
  3. Warrior Deadlift-Right, 30lbs
  4. Warrior Deadlift-Left
  5. Switch Lunge
  6. Side Plank Leg Lift-Right, 5lb weight resting on top thigh. On forearm.
  7. Side Plank Leg Lift-Left
  8. Temple Tap Abs
  9. Straight Abs
  10. Reverse Curls, 3lbs
  11. Reverse Plank Step Out Stepping alt heels out to the side
  12. Reclined Tricep, 20lbs
  13. Tricep Pressback, 20lbs
  14. Bent Over Row, 40lbs
  15. Swings, 35lbs Heart rate spike to 183 here!! I love to throw a set of these in, but just one and at the end of a set, because they’re SO taxing to me. Just goes to show you what jumping up to a challenging weight can actually do for ya. 

Reps workout

  • 20 reps. Time = 22:05
  1. One Minute Plank From hands, pulsing a pelvic curl in
  2. Tricep Dip with Leg Lift (right) Keeping leg straight & extended the whole time
  3. Pump Handle Abs Heels together, knees out. Arms are straight, hands in fists & together. Arms & legs are off floor. Bring arms up as you sit up & through knees.
  4. Tricep Dip with Leg Lift
  5. Superman Heel Tap On belly. Lift up in superman & click heels.
  6. Side Plank Hip Lift Reach (right) On extended arm. Do hip drop & then reach under.
  7. Side Plank Hip Lift Reach (left)
  8. Bicep Curl (right), 15lbs Seated, elbow braced on knee. I did #8 and 9 as sets of 10/10 and then 5/5 and 5/5, since 15lbs in a controlled curl is still a lot for me per arm.
  9. Bicep Curl (left)
  10. Slow Leg Extension Circles Reverse curl, bring knees in very close to chest & then extend legs out straight, heels close to floor.
  11. Walk the Plank
  12. Burpee / Swimmer (Rumi Style)

Asana

  • (15/60)  off the intervals w/ longer transitions from the eka pada sirsasana
  1. Virasana
  2. Supta Virasana
  3. Malasana
  4. Uttanasana
  5. Hanuman, upright, 20lbs
  6. Other side
  7. Hanuman, strapped
  8. Other side
  9. Upavistha kona
  10. Baddha kona A
  11. Rack
  12. Urdhva D
  13. Pinca M
  14. Sirsasana
  15. Sirsasana, back bend
  16. Paschimo
  17. Sarvangasana
  18. Halasana
  19. Karna pida
  20. Eka Pada Sirsa
  21. other side
  22. Ardha Matseye
  23. other side
  24. savasana
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Author: Boodiba

Artist, Designer

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