#HIIT, #strength moves & easy #yoga

This is the 1st time I didn’t crack 500 with a Julia workout, but it was a good routine for me today.

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Calm Before the Storm: Stretches, Strength, and Cardio by Jamie B

1. RL Quad stretch + LA Lateral Raise
2. Alt Over and Under Reach with light weight
3. LL Quad stretch + RA Lateral Raise
4. Push-up to Downward Dog
5. Deep squat+hands down + Tip Toe and butt raise
6. Star crunch
7. RL Figure 4 squat + Around the World
8. Alt Rev Lunge with twisting reaches
9. LLFigure 4 squat + Around the World
10. Bear crawl alt twist and crunch(Childs Pose + Forearm Curl)
11. Alt toe touch and hammer Curl opp arm reach
12. Alt straight 1-Leg Bicycle +roll to back Bow

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**High Knee Chaos x2** 1st round- (30:10) 5:20 mins 2nd round- (20:20)** -2 mins 40 sec

Perform 10 high knees+ move and repeat

1. Chest to Floor Pop-up
2. Over head arm high knees+
3. Squat Jump
4. 4 twisted mtn climbers (Circle Mountain Climber )
5. 4 prisioner jacks (4 jump twists)
6. Alt Single Leg Squat Hold (for 3 count)
7. T-arms high knees burpee
8. Drop to Lateral Bear Crawl
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**50:10 x1 round** 12 mins

1. RL T-stand + inner thigh leg lift 2 counts + reach under
2. Forward toe Reach to L sit to Reverse Plank 2 counts+ leg lifts
3. LL T-stand + inner thigh leg lift 2 counts + reach under
4. Deep lunge with back knee down + skull crusher, drop weights and sit back to hamstring stretch
5. alt split leg Deadlifts (Deadlift Roll up: Deadlift down, curl back like cat stretch and roll upper body up to standing)
6. Deep lunge with back knee down + skull crusher, drop weights and sit back to hamstring stretch
7. T-arms opp toe touch aka Wide Legged Windmill
8. Deep Side Lunge with Pullover Didn’t like this move really. I’d replace it with a side plank reach over.
9. Sumo Squat Push Out
10. Deep Side Lunge with Pullover (lower into R deep side lunge- butt to heel, rest R hand down beside outside foot, hold light DB in L hand alongside outstretched leg, palm facing forward- perform lateral pullover)
11. Goal post chest Press Tree Pose (put base of R foot onto L leg on inner thigh)
12. Goal post chest Press Tree Pose

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**Burpee Chaos** 1st round- (30:10) 5:20 mins 2nd round- (20:20)** -2 mins 40 sec

– 2 alt Staggered Push-up burpee using weight or sandbag
-Gorilla Shuffle (burpee, hop up into low squat (butt touching heels) and maintaining low squat place hands to one side then jump legs over, hop up)
-Alt Single Arm
-Box Jump
-Clean and Press
-Decline pushup + Side Dip on burpee
-Pistol (hop up into low pistol position, pistol up)
-pushup RA Lunge +reach, pushup LA lunge and reach burpee

——————————————————————————–

**50:10 x1 round**12 mins

1. Standing RL Leg Crossover weighted RA Side Bend + up to clean and press
2. LL fwd Calf narrow squat Stretch + RA Arm Fly
3. Standing LL Leg Crossover LL Side Bend + up to clean and press
4. RL fwd Calf narrow squat Stretch + LL Arm Fly
5. Torso Twist glute stretch+ SA Bicep Curl
6. Supine Hamstring Stretch opp Arm hold+ Skullcrusher
7. Torso Twist glute stretch+ SA Bicep Curl
8. Supine Hamstring Stretch opp Arm hold+ Skullcrusher
9. Elv straight leg overhead arms Ballet Stretch 2 + 1 Leg Power Up and rear glute pulse 2
10. RL Hydrant Kick + straight leg kick back
11. Elv straight leg overhead arms Ballet Stretch 2 + 1 Leg Power Up and rear glute pulse 2
12. LL Hydrant Kick + straight leg kick back

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**Jump Chaos** 1st round- (30:10) 5:20 mins 2nd round- (20:20)** -2 mins 40 sec

1. Vertical + 1 leg Jump Fwd
2. BOSU straddle squat jump pick up squat and press (Alt SL Lateral)
3. Tuck jump over BOSU plyo pushups (Slalom)
4. 1 Leg Square (hop fwd, side, back, side)
5. BOSU Broad jump hold (Broad Jump)
6. Tip Toe Jump (squat down while on tip toes, jump up to touch toes together- like diamond)
7. 1 Leg Square
8. alt SL fwd hop onto Bosu (Split Lunge Plyo Reverse Jump stand in split lunge stance, jump back onto back foot, front foot lifted high, hop back fwd into beginning stance, switch feet, repeat)

Time = 1:10

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Author: Boodiba

Artist, Designer

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