2 rounds #HIIT, floor work (ass & thighs) & #yoga

I’ll say it again: a somewhat even mix between the fitness & fat burning zones feels like a really moderate, but effective workout for me. Too low and it’s generally tedious and torturous (when it’s almost all yoga & my heart rate never gets up). When the balance is too high, all fitness, I feel like I sort of beat myself up, scorch off the glucose and burn up all the gas… Or something.

That said, I could’ve had a higher burn if I’d done my bit of 2nd series and all the back bending, after the HIIT. I just felt like something different today. After so many years of slogging through rote, I reserve the right to entertain myself.

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HIIT

  • This is one of my own. (10/50) 2 rounds with 1min rest in between
  1. Cross Jacks
  2. Frogger
  3. Russian Kicks
  4. Knee-in / Switch Lunge
  5. High Knees Bench Tap
  6. Overhead Pull, 30lbs on bench
  7. Dips
  8. Plank Rows (without push-up) 30lbs
  9. Bicep Curls (both arms curls at once, not alternating) 30lbs
  10. Decline Spiderman Push-up Do push-up & then knee to elbow, alt sides
  11. Squat Jump
  12. Hip Thrust (right), 1st round 30lbs, back on floor. 2nd round table top, Bender style
  13. Hip Thrust (left)
  14. Plyo Jump Forward, 2 hops back
  15. Burpee Tuck Jump
  16. Russian Twist (15lbs)
  17. Reverse Curl on bench
  18. Mountain Climbers
  19. Temple Tap Abs
  20. Knee Tap Plank Jack Forearm Plank; tap knees to floor & then jack out legs

Ass & Thighs

  • (10/50) with ankle weights
  1. Butt squeezes, straight up
  2. Knees together, held, butt squeezes
  3. Knees in & then out butt squeezes
  4. Knees pulse in
  5. L) Straight leg lift & lower
  6. L) Bent leg lift flexed foot to ceiling
  7. L) Straight leg, cross at a diagonal & tap the floor
  8. L) Bent leg, pulse flexed foot to ceiling.
  9. R) Straight leg lift & lower
  10. R) Bent leg lift flexed foot to ceiling
  11. R) Straight leg, cross at a diagonal & tap the floor
  12. R) Bent leg, pulse flexed foot to ceiling.
  13. L) Lying on right side, up on elbow, lift straight left leg to the side
  14. Lift bottom leg for adductor
  15. L) bring leg to front of body, straight as possible
  16. L) bring knee to the front then kick out to a straight leg
  17. Lift bottom leg for adductor
  18. L) pulse up to the side
  19. R) Lying on left side, up on elbow, lift straight left leg to the side
  20. Lift bottom leg for adductor
  21. R) bring leg to front of body, straight as possible
  22. R) bring knee to the front then kick out to a straight leg
  23. Lift bottom leg for adductor
  24. R) pulse up to the side

Asana

  • 1min timed, easy poses
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Author: Boodiba

Artist, Designer

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