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.



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


  • 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



  • About 26min

3 rounds #HIIT & some easy #yoga #asana

I thought I should look for some arm targeted workouts and make a point to work specifically on the problem spot – rather that merely on “getting a workout” – two to three times per week. I’ll start with 2x a week and go for four to see if there’s any discernible difference. But first, I started with an overall cardio from my go-to source.

I haven’t done any workouts chiefly with an aesthetic motivation in mind in a long time. I do a lot of lower body work, but that’s mainly because they work the largest muscles and get the heart rate up. This is different. I’ll try targeting arms a bit.

The workout I did today is decent, but I need to write one of my own that’s heavier on the triceps and delts, I think. Not sure.

If all this fails I can:

  1. Stop wearing sleeveless tops or, better yet
  2. Refuse to let anyone photograph me wearing sleeveless tops.


15 Minute HIIT Interval Workout: Body Weight

  • (15/50) 3 rounds. 1st round with video.
  1. High Knees
  2. Burpee
  3. Lunge Kick (right)
  4. Lunge Kick (left)
  5. Decline Mountain Climber
  6. 1 Leg Hip Thrust (right)
  7. 1 Leg Hip Thrust (left)
  8. Speed Skater
  9. Jump Squat
  10. Plank Jack
  11. Sit to Stand (right), 10lbs 1st round, next rounds no weight
  12. Sit to Stand (left)
  13. Hip Lift/Leg Lift
  14. Temple Tap Abs
  15. Frogger jumping straight in rounds 1 & 3, wide in round 2

Toned, Lean Arms Workout — Rhomboids, Shoulders, Bicep, Tricep, and Chest Workout

  • Did it with the video in order to practice the movements.
  • 8 exercises, 1min rounds, 2x through with a break in between

    1. Slow, cross punch – 8lbs each arm
    2. Bicep curl extension
    3. High, low extensions
    4. Ventral, lateral raise, 8lbs
    5. External shoulder rotations – 5lbs
    6. Rhomboid squeezes – 5lbs
    7. Double cross extension – 5lbs
    8. Plyo push-ups, on floor They demo these against a wall! Even if I have fat arms, I’m strong enough to do plyo on the floor, but I wonder if a simple wide arms push-up set wouldn’t be better here.


  • About 20min easy, timed poses