Monday Upper Body #HIIT with closing #yoga

Well I wasn’t going to work out today but then I went ahead, manned-up & did what I’d mapped out, plus a little. My first warmup was carrying a 40lb bag of litter up 2-flights of stairs, lol. I’d been ordering a 15lb thing of a particular brand, but then Amazon stopped carrying it Prime, so I had to buy a big bag of his new stuff, but it’s rated highly & hopefully honestly & should last awhile.

IMG_9706.JPG

 

Warmup: Jump rope, 10/30×5 = 3:20min

BodyRock – Back Biceps & Triceps Workout

Lisa does swings all the way through but there’s no way I could handle that many rounds with my kettlebell, so I picked out more repeated elements to rotate & added in some wild cards.

  • I did it with a list & added 5-seconds to the transition / rest times, for scrolling & such. Also split up the HIIT in half & added a 1.5min rest in the middle.
  • 2 rounds (15/50)=47min
  1. Swings (35lb kettlebell)
  2. SA bicep curl, 15 r11
  3. Mat Jumps
  4. SA bicep curl, 15
  5. Pike Jumps
  6. Bicep curls, 30, 11
  7. Swings 27
  8. Hammer Curl-Bicep-Out 20 Hammer curl up, rotate palms out to face ceiling, rotate arms out
  9. Mat Jumps
  10. Hammer Curl-Bicep-Out
  11. Pike Jumps
  12. Pull-ups (from a pull-up bar with crossfit assist band)
  13. Swings
  14. Pull-ups
  15. Mat Jumps
  16. SA Row, 20
  17. Handstand
  18. SA Row
  19. SA Row, Palm Facing Forward, 20
  20. Swings
  21. SA Row, Palm Facing Forward

Rest: 1.5min

  1. Mat Jumps
  2. SA Plank Fly, feet elevated, 10
  3. Handstand
  4. SA Plank Fly
  5. Swings
  6. Seated Fly, 20
  7. Squat Jumps
  8. Seated Wide Row, 20
  9. Squat, bum touching bench, 30
  10. Tricep Kick-Backs, 20
  11. Upright Row 20
  12. Tricep Kick-Backs
  13. Squat Jumps
  14. Tricep Palm Up Kick-Backs, 20
  15. Squat
  16. Tricep Palm Up Kick-Backs
  17. Upright Row
  18. Fly, on bench, 30
  19. Squat Jumps
  20. Fly, on bench, 30
  21. Squat

Burnout

  • with video, 49:57 (10/50) 6 or 7lb dumbells would be perfect for all the way thru
  1. Kneeling, 1-leg forward fly, 10
  2. Switch legs & do wide arm row, 10
  3. Kneeling, Elbows out in T shape, reach up & forward @ an angle, 10
  4. Punch alt arms up & out, 10 / 16
  5. Palms toward the ceiling kickbacks, 10 / 16
  6. Rope pulls, 10
  7. Pull backs, 10
  8. Pull aparts, shoulder level, 10
  9. Floor punch & pulls 16

(1:05)

Yoga

  • About 26min
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Author: Boodiba

Artist, Designer

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