2 rounds #HIIT & a burnout, back bending #yoga intervals

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HIIT

Bootcamp Day 8

(10/50) for 12min sets. Weighted vest for both sets + overtime, 6lbs.

  • Round 1, Cardio: Lateral hops
  • Round 2, Strength: Curtsy Lunge, 35lbs

____________________________________

  1. Squat Jumps (instead of ninja tuck jumps which hurt my knees), with 10lbs
  2. Tricep Dips
  3. Bent over rows, 40lbs
  4. Single arm clean & press, squat & press. Push-up, tuck jump
  5. Elevated pike press
  6. Elevated wide elbow push-ups with alt knee to elbow

Overtime Day 8

  1. Clean & press, squat & press, 30lbs.
  2. C-sit lift 5lbs bet feet, sitting on bench OMG! Normally for weight between the feet ab work I use a 3lb weight. Just upping it by 2lbs made a ginormous difference in the challenge.
  3. Clean & press, squat & press
  4. Oblique abs 5lbs bet feet
  5. Clean & press, squat & press
  6. Oblique abs other side

Asana

  • Back bending intervals (15/30), 23:15
    1. Virasana 30lbs on lap
    2. Supta v
    3. Anjenayasana R
    4. Hanuman upright, R
    5. Anjenayasana L
    6. Hanuman upright, L
    7. Pinca Mayurasana
    8. Standing Arch A
    9. Forward Bend
    10. Standing Arch B
    11. Forward Bend
    12. Standing Arch C
    13. Uttana
    14. Standing Arch C
    15. Seated Moving Twist (rest)
    16. Standing Arch D
    17. Uttana
    18. Standing Arch D
    19. Seated Moving Twist (rest)
    20. Ustrasana A
    21. Ustrasana B
    22. rest
    23. Kapo hang & don’t come up
    24. Kapo B
    25. rest
    26. Urdhva D, A
    27. rest
    28. Urdhva D, B
    29. rest
    30. Urdhva D, C
    31. rest
  • Urdhva D to stand, 3 drop backs
  • Finishing to sirsasana C, 1min savasan
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Author: Boodiba

Artist, Designer

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