About 60min #HIIT and 30min #yoga

I had one day left of the Bodyrock challenge, but Melissa’s back & I felt like doing longer, simpler sets again.


Workout 1: Lower Body

  • 33:00 minute split set – (10/50) with cardio (jumprope) equal length to the #d strength moves. I split the routine in two & added a 1min rest between sets.
  1. Squat, 40lbs
  2. Warrior Deadlift-Right, 30lbs
  3. Warrior Deadlift-Left
  4. Leg Series-Right On back & shoulders, leg raise & hip drop Change this next time to maybe Curtsy Lunge. Can alt & do a Wall Sit next interval. Or do an elevated side plank & lower leg lift.
  5. Leg Series-Left
  6. Plie Squat, 30lbs
  7. Bulgarian Split Squat-Right, 30lbs
  8. Bulgarian Split Squat-Left
  1. Hip Thrust-Right
  2. Hip Thrust-Left
  3. Grande Plie (1st position) 30lbs, Heels together
  4. Sit to Stand-Right
  5. Sit to Stand-Left
  6. Side Step Up-Right, 10lbs, kick out to the side with non-working leg
  7. Side Step Up-Left
  8. Ustrasana This was pretty fucking challenging with my heart rate so high (I hadn’t done straight jump roping sets in awhile) & no preliminary stretching! LOL. At least wearing sneakers you get a little height assist.

Workout #2: Core

(30/50) Repeating element: Burpees! Did this along with the video.
Ten sets of burpees (30-sec each) was hard work with all the plank elements! It’s 6 out of 10 in that last. I wouldn’t have done it if I’d been planning on vinyasa after.

  1. Push-up
  2. Sumo Twist-Right
  3. Sumo Twist-Left
  4. Slow Mountain Climber
  5. Plank with Transverse Ab Squeeze
  6. Reverse Plank
  7. Side Plank-Right
  8. Side Plank-Left
  9. Angel Abs
  10. Superman


(10/60) as single rather than continual intervals, taking time to prep the body as needed

  1. Ardha matseyendra (var.)
  2. Other side
  3. Marichyasana D
  4. Other side
  5. Prasarita paddotanasana A
  6. Prasarita paddotanasana B
  7. Prasarita paddotanasana C
  8. Parighasana (var.)
  9. Other side
  10. Upavistha kona
  11. Baddha kona A
  12. Pashasana Twisting was fine today, but I’d gotten REALLY warm.
  13. Other side
  14. Virasana
  15. Supta virasana
  16. Malasana
  17. Paschimo
  18. Hanumanasana
  19. Other side

savasana 4min, with lying twist.



Author: Boodiba

Artist, Designer

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