Jump rope #HIIT & #yoga

That wasn’t pleasant but at least I got some exercise in today.

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adapted from: BodyRock – Full Body Skipping Fat Burn HIIT Circuit

  • From list on my own timing, (15/50)=49:40 for 2 sets.
  • Last done 12/17/16 & is further adapted here

Repeat cardio: Jump rope

  1. Squat 40lbs / Jump Squat
  2. Push-up, clean & press, squat & press, 40lbs
  3. Side to side squat, 40lbs (alt leg stepping out to the side, holding weight in middle)
  4. 180˚ jump squats (touching floor @ bottom)
  5. Heel Click / Donkey Kick
  6. Wood chops, 15 (subbed for side to side swings)
  7. Other side
  8. Alt Pistol Squats
  9. Tricep Push-ups to reverse plank ½ dip, hands on blocks
  10. Bulgarian RL 30lbs
  11. Other side
  • 2min rest
  1. Dips
  2. RL Overhead tricep & stationery lunge, 20
  3. LL Bicep curl pulse & stationery lunge, 20
  4. Plie squat & Y press-swing up, 20 (weights swing down bet legs on the down)
  5. Elevated side plank, lift bottom leg & then bring knee in to top elbow
  6. Other side
  7. Half burpee & hop lunge back alt sides
  8. Deadlift, pulse @ the bottom & swing weights toward back of body on the up 40
  9. Leg lift, table top on up, then swing hips back toward L-sit on the down(Bender style)
  10. Other side
  11. Swings 35lb kettlebell

Yoga

About 44min

  • Suryas & fundamentals
  • various non vinyasa poses

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Author: Boodiba

Artist, Designer

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