#HIIT #tabata #EMOM #reps #yoga

I’m glad I saved this one for the first workout after getting another 20lb dumbbell. I could use still more for some things, but this allowed me to bump up my load by 10lbs for a lot more moves.

IMG_9967.JPG

WARM UP Jump rope (10/30×6=4min)


DAY 8: Bootyful Christmas Wishes Workout by Kristin R

60:30:15 1x (7 min) with 8lb vest
1. Squats 40  – RL lateral curtsy Step up 20 Cautious here cause of the knee crossing over thing but I could’ve done 30
2. Sumo Squats 40 – LL lateral curtsy Step up 20
3. RL Pendulum Lunge 40 – Skaters
4. LL Pendulum Lunge 40 – Switch Lunges

Tabata: 20:10 x 8  for each movewith 8lb vest for all but move 1
1. SL Rollback (pistol down) burpee rev lunge touchdown, Rocket up (alt legs each round)
2. Box jump plank hop
3. Squat Jumps No added weight besides vest
4. 3 Lateral lunge Hops + Switch with 8lb vest

EMOM:60:60 (5 min) with 8lb vest
1. Weighted SL box squats 10
2. Weighted SL box squats 10
3. Narrow Squats 40
4. Deadlifts 40
5. Sumo squats 40

Reps:
1. 20 Pulsing RL Curtsy – 10 Curtsy Lunges 40
2. 20 Pulsing LL Curtsy – 10 Curtsy Lunges 40
3. 20 Pulsing Hip Thrusts – 10 Hip Thrusts 40
4. 20 Pulsing Weighted Calf Raises – 10 Weighted Calf Raises 40

Pyramid: 1-8 reps for move 1, 8-1 reps for move 2, 1-8 reps for move 3, and 8-1 for move 4.
Turned off the video to do reps & started this wrong. I did 1-8 reps for move 1 and then started 8-1 on that same move! Doh. Oh well a little added booty
1. Weighted Elevated Hip Bridge to Frog Bridge 40
2. Glute Hyperextension to Alt SL Glute Raise
3. Deadlift to Sumo DL 40
4. Fire hydrants to rainbow with ankle weights. Count was too fast here I think. (I was back to “with video”.)

EMOM Burnout for 5 minutes with 8lb vest
Every minute for 5 minutes do:

10 squats alt toe taps back 40 + 5 plank thrusts. The remaining time each minute is a rest period.

FINAL REP BURNOUT
my time 7min
20 swings 35
20 hip thrusts 40
20 squat jumps
15 swings
15 hip thrusts
15 squat jumps
10 swings
10 hip thrusts
10 squat jumps
5 swings
5 hip thrusts
5 squat jumps

Total time 1:25


Yoga

About 20min

Advertisements

Author: Boodiba

Artist, Designer

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s