2 rounds #HIIT + burnout & #yoga intervals



Bootcamp Day 10, core

(10/50) This was a really good set! Of course Lisa excels in the abs department. I was pretty good there once too & I wanna get that back. I’d have had a higher burn if I did some vinyasa yoga after but I wasn’t in the mood for that today.

  • Round 1, Cardio: high knees, w/ 6lb vest
  • Round 2, Strength: Single arm swings, 20lbs / Skipping, no vest
  • I alternated swings with skipping for found 2 cause swings kill me & I didn’t want more than 3 sets of ’em in 1 round.
  1. Ski abs: 3 points to the jump plank, outside 1 shoulder & back to plank then alt shoulder.
  2. Elevated plank: spider & then pull knee in, alt sides.
  3. Woodchop: 15lbs
  4. Other side
  5. Clean & press, oblique knee, alt sides, 15lbs
  6. Frogger: wide leg

Overtime Day 10

  1. Plank toe touch: elevated, alt sides
  2. Crunch: 1 leg crossed over the other, which is mostly straight
  3. Plank toe touch: elevated, alt sides
  4. Other side crunch
  5. Plank toe touch: elevated, alt sides
  6. Bike abs: extend arms & legs & touch back down bet sides OMG this was a tough overtime! I actually had to put my feet down on the floor at least half the time in this bike ab interval & I NEVER put my feet on the floor!


  • 5min sirsasana
  • (10/30) no vinyasa asana, 22:40

    1. Bhujangasana
    2. Virasana
    3. Supta V
    4. Paschimo
    5. Purvo
    6. Ardha badda padmo
    7. other side
    8. Marichy A
    9. other side
    10. Marichy B
    11. other side
    12. Marichy C
    13. other side
    14. Marichy D
    15. other side
    16. Hanuman
    17. Upavistha K
    18. Hanuman
    19. Baddha Kona A
    20. Baddha Kona B
    21. Ustrasana A
    22. Ustrasana B (reverse prayer hands)
    23. Standing Arch A
    24. Forward Bend
    25. Standing Arch B
    26. Forward Bend
    27. Standing Arch C
    28. Forward Bend
    29. Standing Arch C
    30. Seated Moving Twist
    31. Standing Arch D
    32. Forward Bend
    33. Standing Arch D
    34. Seated Moving Twist
    35. Parighasana
    36. other side
  • Urdhva D to stand, 3 drop backs
  • Finishing to uttana padasana, savasana

Author: Boodiba

Artist, Designer

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