Upper body #HIIT, some #abs and a tiny bit of #yoga

In deference to my neck tweak I didn’t wear my vest today. And in deference to the micro moon I didn’t do a (real) yoga practice. Bit of a low burn… Not sure if I was psyching myself out to be low energy because of the moon, but I got one in. So far I haven’t gotten in a workout on Wednesday afternoons, when I get back to the hill, because I’d rather eat! You never know though.

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Warmup (10/30×10=6:40min jump rope intervals

BodyRock – Upper Body & Cardio

Did the whole thing 15/50 instead of doing shorter working intervals from move 40 on, as per video. 2 sets with a 1.5min break in between

Set 1

  1. Jumping jacks
  2. Superman burpee tuck jump
  3. Bicep curl to 70% up, 26
  4. Pike push-up, jump feet out to reg push-up
  5. Bicep curl, 26
  6. Half burpee (no push-up) & tuck jump
  7. Hammer curl, 30
  8. In & out squat jumps, touching floor w/ fingertips
  9. Hammer curl
  10. High knees
  11. Upright row, 20
  12. Jump squat & hop to back lunge, alt legs
  13. Upright row 26
  14. Inner foot tap, jog (like a half juggler)
  15. Front raises, 20
  16. Skaters (lateral hops)
  17. Front raises
  18. Side duck (under imaginary bar) and tuck
  19. Overhead tri 20 Must’ve messed up here but I had 3 front raises in a row so I stuck this in. There’s more triceps later but mine could use extra love so…
  20. Front flies 20 (Slightly bent arms. Bring weights forward, palms facing up, to about shoulder level)
  21. Switch kick (Start in deep lunge w/ hands on floor. Switch lunge & come up & kick.)
  22. Front flies 26
  23. Broad jump forward & bunny hop back
  24. Side raises, 20

Set 2

  1. Punch kicks, kicking forward & moving fast, like jogging
  2. Side raises 20
  3. Skaters
  4. Shoulder press, 30
  5. Switch lunge
  6. Shoulder press
  7. Mat jumps, fast as possible
  8. Standing flies (arms slightly bent, held out in front of chest & moving out wide) 16
  9. Pogo RL (Lunge back, touching floor & rocket jump up)
  10. Standing flies
  11. Pogo LL
  12. Tricep kickbacks w/ pulse 20
  13. Feet together jump squats, saying low
  14. Tricep kickbacks
  15. Wide leg jump squats
  16. Bicep curl, bottom to half way up, 20
  17. Bicep curl, top to half way down, 20
  18. Full bicep curl, 20
  19. Lateral raise, 20
  20. U press (Arms bent at 90-deg. Elbows shoulder level. Go from straight out in front to up in a U) 10
  21. Arms bent 90-deg again, hands up, elbows pressed together. Move elbows out to the side & back in, 10
  22. Same angle, elbows in front of shoulders, hands up. Punch alt hands up, 10
  23. Overhead triceps, 20
  24. Around the world, 20

 

 

Went to Lisa’s YouTube page to pick out a quick ab bonus I hadn’t done yet. Closed with about 15min easy yoga. Karna pidasana was better today!

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Author: Boodiba

Artist, Designer

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