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
- Swings (35lb kettlebell)
- SA bicep curl, 15 r11
- Mat Jumps
- SA bicep curl, 15
- Pike Jumps
- Bicep curls, 30, 11
- Swings 27
- Hammer Curl-Bicep-Out 20 Hammer curl up, rotate palms out to face ceiling, rotate arms out
- Mat Jumps
- Hammer Curl-Bicep-Out
- Pike Jumps
- Pull-ups (from a pull-up bar with crossfit assist band)
- Swings
- Pull-ups
- Mat Jumps
- SA Row, 20
- Handstand
- SA Row
- SA Row, Palm Facing Forward, 20
- Swings
- SA Row, Palm Facing Forward
Rest: 1.5min
- Mat Jumps
- SA Plank Fly, feet elevated, 10
- Handstand
- SA Plank Fly
- Swings
- Seated Fly, 20
- Squat Jumps
- Seated Wide Row, 20
- Squat, bum touching bench, 30
- Tricep Kick-Backs, 20
- Upright Row 20
- Tricep Kick-Backs
- Squat Jumps
- Tricep Palm Up Kick-Backs, 20
- Squat
- Tricep Palm Up Kick-Backs
- Upright Row
- Fly, on bench, 30
- Squat Jumps
- Fly, on bench, 30
- Squat
Burnout
- with video, 49:57 (10/50) 6 or 7lb dumbells would be perfect for all the way thru
- Kneeling, 1-leg forward fly, 10
- Switch legs & do wide arm row, 10
- Kneeling, Elbows out in T shape, reach up & forward @ an angle, 10
- Punch alt arms up & out, 10 / 16
- Palms toward the ceiling kickbacks, 10 / 16
- Rope pulls, 10
- Pull backs, 10
- Pull aparts, shoulder level, 10
- Floor punch & pulls 16
(1:05)
Yoga
- About 26min