Awesome #EMOM & #tabata #pyramid routine with some easy #yoga to close

Thank god for motherfucking exercise, is all I’ve gotta say.

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EMOM Round 1 With weighted vest. Went with 10lbs each hand for this round, which was too light. I don’t have 12lb weights tho.

  1. alternating front lunges
  2. alternating front lunges + bicep curl
  3. alternating front lunges + bicep curl + over head press
  4. alternating front lunges + bicep curl + over head press + alternating single leg deadlift
  5. bicep curl + over head press + alternating single leg deadlift
  6. over head press + alternating single leg deadlift
  7. alternating single leg deadlift

Tabata Pair 1: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Iron legs: 2 switch lunges, 2 squat jumps, 2 cross ankle jumps
  2. Curtsy lunges 35lbs with kettlebell (I’d do 40 or 50lbs if I had ’em)

EMOM Round 2 With weighted vest. Went with 13lbs each hand, holding two dumbells per hand. Not ideal but it was better work.

  1. hammer curl
  2. hammer curl + Front squat
  3. hammer curl + front squat + military press
  4. hammer curl Front squat + military press + ½ dead lift plank hop
  5. Front squat+ military press + ½ dead lift plank hop
  6. military press + ½ deadlift plank hop
  7. ½ deadlift  plank hop

Tabata Pair 2 with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Wide knee tuck jump burpee (Wide to narrow tuck jump)
  2. Weighted narrow to wide squats 35lbs (50 would be better)

EMOM Round 3 No vest. Went for the 15s, which was challenging!

  1. 10 high knees and drop pop
  2. 10 high knees and drop + push up
  3. 10 high knees and drop + push up + alternating knees in
  4. 10 high knees and drop + push up + alternating knees in + plank rows, 15lbs (too heavy but don’t have 12 pounders)
  5. push up + alternating knees in + plank rows
  6. alternating knees in + plank rows
  7. plank rows

Tabata Pair 3: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Burpee with switch kick at the top
  2. Crab toe touch

EMOM Round 4 with 6lb vest (I should be adding the other to bars back in to make it 8lbs soon)

  1. in/out box squats
  2. in/out box squats + plank jump back (hands on elevation)
  3. in/out box squats + plank jump back + tricep push up
  4. in/out box squats + plank jump back + tricep push up + wide leg mountain climber x4
  5. plank jump back + tricep push up + wide leg mountain climber x4
  6. tricep push up + wide leg mountain climber x4 Hands to the floor here, which made it harder.
  7. wide leg mountain climber Hands back on the bench!

Tabata Pair 4: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Prisoner squat jacks
  2. Golbet Squat with weighted oblique crunch + elbow to knee 35lb kettlebell

EMOM Round 5 with weighted vest

  1. broad jump
  2. twerknado (broad becomes a broad jump with weighted 180) 2, 15lb weights. Would be much better w/ 25s but I don’t have 2 of those.
  3. twerknado + SA clean and press
  4. twerknado + alternating SA clean and press to surrender
  5. 180 jump squat  + alternating SA surrender
  6. Alternating SA surrender
  7. Kneel down to heel sit

Tabata Pair 5: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Wax on/wax off in plank (hands on sliders alternate circles with each hand)
  2. Plank leg circles on sliders

(1:14)

Yoga

  • About 21min.

Interestingly my Karna Pidasana is SO MUCH BETTER than it was the last time I was trying to do ashtanga at all regularly (a whole series, at least twice a week). I still had the lingering effects of the Ganda Bherundasana tweak (which I obtained via practicing angrily and obsessively when my last NYC teacher traffic cop had decided that 3 regular series assists, three times a week was just too much work to bother with.

I love the ashtanga finishing poses still, and sarvangasana, halasansa & karna p are my core favorites.

I also try to do a 1min urdhva d most days I work out, for the psychological & shoulder stretching benifits.

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#Pyramid style #Tabata #workout, plus #yoga

I’m really not doing well these days and I see no light at the end of the tunnel, but I got back out of bed this afternoon to exercise, which is like my prescription. And at least this way I’ll take a shower today, and change out of the clothes I slept in.

Metabolism Blast: Booty, Arms and More

Note to self: This is one you want to repeat sometime. The details look really confusing at first glance, so rather than previewing & jotting notes I just did the workout along with the video. That works (for me doing Julia’s workouts) for anything that’s not rep counts!

Wore my weighted vest for all but the warmup & yoga stretch / cool down.

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Round 1: Set 1 Tabata 20:10 2x (8 intervals) 4 mins
Round 2: Sets 1 &2 Tabata 20:10 2x each (16 intervals) 8 mins
Round 3: Sets 1, 2, & 3 Tabata 20:10 2x each (24 intervals) 12 mins
Round 4: Sets 1, 2, 3, & 4 Tabata 20:10 2x each (32 intervals) 16 mins
Round 5: Sets 2, 3, & 4 Tabata 20:10 2x each (24 intervals) 12 mins
Round 6: Sets 3 &4 Tabata 20:10 2x each ( 16 intervals) 8 mins
Round 7: Set 4 Tabata 20:10 2x (8 intervals) 4 mins

Warm up:

  1. Walk out pushups walk back 5
  2. Heisman hops 20
  3. Skaters 15
  4. Ab hammer kicks 20

Set 1 

  1. Burpee high knee toe taps 8
  2. Bulgarians Elv push-up, 30lbs
  3. Step up lunge back switch
  4. Plyo jump forward & backward, squat & hammer curl to shoulder press, 30lbs Box jump squat and press

Set 2

  1. Chair pose SL arms overhead This ends up being an alt, 1/2 pistol squat, which is really awesome.
  2. Bear hold + explosive hops
  3. Curtsy deadlift plank hop, 30lbs
  4. Squat tricep catch inchworm back/jump

Set 3 

  1. Froggy push-ups
  2. Weighted broad jump rev lunges 180 hop, 15lbs
  3. Plank hop alt T stands
  4. SL roll back mat hop 1/2 burpee

Set 4 sliders LOVE how so many YouTube trainers are incorporating slider work lately

  1. Slider lunge SA row, 20lbs
  2. Slider lunge SA row
  3. Back fly slider burpee, 2 10lbs
  4. Pike, knee tuck, jack legs on sliders

(1:15)

Yoga

15min