#tabata, abs & #yoga

Shitty corporations & products made to die young

I got my workout in, and I FINALLY got my phone unlocked from the dreaded AT&T and connected to Verizon!!! Had started the process of changing carriers on the 13th. It took 18 days, all of which was caused by AT&T refusing to go in & do a manual unlock until I finally filed a Better Business claim.

And now of course I have to deal with laptop issues. I was forced to replace the last one in March 2015. I’ve had three Mac laptops and two desktop. I’ve noticed with the former that their little lives get shorter and shorter and shorter.

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Nadine’s Weighted Tabata

Warm-Up


Weighted Tabata Workout
1. Clean to Front Squat 40lbs, hammer it up (+ 8lb vest)
2. Reverse Lunges 35lbs

1. Goblet Squat + Pivot + Press 40lbs (+ 8lb vest)
2. Dumbbell Good Morning 30lbs

1. Deep squat +Reverse Curl +Press 30lbs (+ 8lb vest)
2. Alt Forward Lunge + Press Out 15lbs

1. Chest Fly to Weighted Crunch 30lbs. Can just squeeze thru the abs.
2. Side Lunge Hammer Curl (Alt) 30lbs

1. 1-Arm Dumbbell Snatch (R) 15 first rounds each side then 20lbs
2. 1-Arm Dumbbell Snatch (L)

1. Goblet Drop Squat 35lbs Kicked my ASS holding the kettlebell
2. Split hop curls 20lbs

1. Upward Chop 2 rounds of these 2/ 20lbs. Too light so I changed to reg swings w/ 35lb kettlebell
2. 2 Push-ups + 2 heel clicks

1. Shuffle + Press Jacks 20lbs
2. Lunge with Paddle 20lbs

1. Cross Body Curls or Cross Body Curl Hops 40lbs
2. Hop-Over Upright Rows two 20s. Could use 25s.

1. Oblique Hop x2 + Donkey Kick
2. 1-arm DB swing 20lbs


Ab Finisher 30:5 3 Rounds
3-Way Pike Knee Tucks (L)
Forearm Hip Dips
From hands, feet elevated Forearm Knee Tucks
3-Way Pike Knee Tucks (R)


Yoga

  • do these w/ single interval timer, 10/30×1 (longer time to get into pose)
  1. Ardha Matseyen
  2. other side
  3. Marichy C
  4. other side
  5. Marichy D
  6. other side
  7. Pashasana (try right side first)
  8. other side
  • do these w/ interval timer 15/30=24min
  1. Shalabhasana A
  2. Shalabhasana B
  3. Hanuman R
  4. with backbend
  5. Hanuman L
  6. with backbend
  7. 1/2 Bheka
  8. Other side
  9. Standing arch A
  10. Forward bend
  11. Stanging arch B
  12. Forward bend
  13. Standing arch C
  14. Uttana
  15. Standing arch C
  16. Seated moving twist
  17. Standing arch D
  18. Uttana
  19. Standing arch D
  20. Seated moving twist
  21. Ustrasana 1
  22. Ustrasana 2
  23. Rest
  24. Kapo hang
  25. Kapo B
  26. Rest
  27. Urdhva D 1
  28. Rest
  29. Urdhva D2
  30. rest
  31. Urdhva D3
  32. rest

Some finishing poses

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Recovery workout, 54min #HIIT & 37min #ashtanga #yoga

I’d thought I’d be downtown cleaning today, but it was just as well I wasn’t needed in. I had a Creative Circle notice to respond to, and I finally got around to updating the links on my interactive resume. I had to draw a portfolio icon and change my first website from my soon-to-be-obsolete iPage website to my space in Adobe Portfolio. I also reduced the buttons from five to four, and swapped out Pinterest (only for working) for Instagram (much more relevant in terms of describing me).

Also had another session on a watercolor I’m calling “Cricket in the Snow”. It’s going to stay pretty light… I will probably do one more session and then call it done.

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HIIT

  • 15/50 w/ 2min rest between sets = 54min

* Cardio: skipping

  1. Squat jumps 10lbs
  2. Dead lift, squat, alt lunges 40lbs
  3. Star jumps
  4. Lunge forward with SA press,up, 20lbs
  5. Other side
  6. Wide leg frogger , keep feet just outside mat & jump forward & back
  7. Surfer Burpees
  8. Tricep dips, with switch kick I could REALLY feel yesterday’s tricep superset here!
  9. Step up, kick backs R 30lbs
  10. Other side
  11. Squat & press, push-up, tuck jump 40lbs
  12. Kettlebell swings 35lbs

* Cardio: quadzilla / knee-in low lunge & switch lunge alt. Discovered I don’t really love quadzillas enough for six 50-sec intervals. Maybe having 3 cardios here & adding jugglers would be good.

  1. Half burpee with upright row 30lbs
  2. C-sit tuck & press, 20lbs (3lbs bet feet)
  3. Clean & press 40lbs, 4 squat pulses
  4. 4 Ski abs , 1 push-up jack
  5. 4 Wide leg mountain climbers /  Kick out & forward
  6. Elevated push-ups – lifting alternate leg up
  7. Pendulum lunge 40lbs 
  8. Other side
  9. Front & side raise 20lbs
  10. Alt pistol down, roll back, push-up, tuck jump
  11. Jack knife, pike press abs – 10lbs in hands, 3lbs bet feet
  12. Right angle shoulder tap feet on wall, butt over shoulders This is a good way to get stronger for handstand shoulder taps I think. My butt wags way side to side. I’ll have to film it for a laugh. Felt much more stable though.

Yoga

(15/30) back bending intervals

  1. Anjenayasana R
  2. Hanuman upright, R
  3. Hanuman, back leg bent (strap) R
  4. Anjenayasana L
  5. Hanuman upright, L
  6. Hanuman upright, L
  7. Standing Arch A
  8. Forward Bend
  9. Standing Arch B
  10. Forward Bend
  11. Standing Arch C
  12. Uttana
  13. Standing Arch C
  14. Seated Moving Twist (rest)
  15. Standing Arch D
  16. Uttana
  17. Standing Arch D
  18. Seated Moving Twist (rest)
  19. Urdhva D, A
  20. rest
  21. Urdhva D, B
  22. rest
  23. Urdhva D, C
  24. rest
  • Urdhva D to stand
  • Drop Backs – 3
  • Ticks Handstand, dropping to the floor in backbend – 3
  • Ashtanga finishing to sirsasanas, lying twist, very quick savasana

Active #restday, some #ashtanga #yoga & other stuff

I could complain that this wasn’t a workout, but I’ve been feeling the fact that I’ve focused strongly on HIIT the past 3 weeks plus, and not in an entirely good way! Grumpily, I recall saying to a yoga friend, some years back, The pain of no yoga is worse than the pain of yoga. Tones of true chagrin there!

I was already planning to just do yoga, though the specifics had to change once I started and listened to my body. Then, friend K forwarded this picture to me. Someone posted it on Facebook, as depicting the “old days” at Anu’s in Gokulam. He didn’t remember me, though a few friends told him my name. I never hung out there all that much past the first trip, actually, so I wouldn’t have expected him to.

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Winter 2006, waiting for the internet at Anu’s

I was so young and cute! Lol. I had my day as a sex kitten, I did. Gah! Nostalgia.

Anyway here’s today’s yoga deets.

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Suryas & fundamentals, 7 handstands, 30min

  • Marichy C & D, Pashasana, Krounchasana – 10 breaths, with vinyasa
  • Shalabhasana – Parsva Dhanurasana – 5  breaths
  • Ustrasana A, B (reverse prayer hands) – 10 breaths
  • Laghu vajrasana – 5 breaths
  • EPRK – however any to get in & 10 (rapid)
  • Kapo B – however many to get in & 5

Back bending intervals, continual, (15/45) 

  1. Standing arch A
  2. Forward bend
  3. Standing arch B
  4. Forward bend
  5. Standing arch C
  6. Uttanasana
  • Abandoned ship here. I’d had 18min of backbending & resting intervals planned but it felt too intense today. I was stretching but I didn’t want to bludgeon myself. Moved onto to Urdhva D to stand
  • 5 drop backs
  • 20 breaths in pashimo & a slow finishing
  • 5min sirsasana, minutes 2&4 in a headstand backbend, as if I were going to drop into Viparita dandasana, but keeping legs straight.
  • child pose – 1min
  • lying twist, 1min per side
  • savasana – 3min

 

2 rounds #HIIT + burnout & #yoga intervals

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HIIT

Bootcamp Day 10, core

(10/50) This was a really good set! Of course Lisa excels in the abs department. I was pretty good there once too & I wanna get that back. I’d have had a higher burn if I did some vinyasa yoga after but I wasn’t in the mood for that today.

  • Round 1, Cardio: high knees, w/ 6lb vest
  • Round 2, Strength: Single arm swings, 20lbs / Skipping, no vest
  • I alternated swings with skipping for found 2 cause swings kill me & I didn’t want more than 3 sets of ’em in 1 round.
  1. Ski abs: 3 points to the jump plank, outside 1 shoulder & back to plank then alt shoulder.
  2. Elevated plank: spider & then pull knee in, alt sides.
  3. Woodchop: 15lbs
  4. Other side
  5. Clean & press, oblique knee, alt sides, 15lbs
  6. Frogger: wide leg

Overtime Day 10

  1. Plank toe touch: elevated, alt sides
  2. Crunch: 1 leg crossed over the other, which is mostly straight
  3. Plank toe touch: elevated, alt sides
  4. Other side crunch
  5. Plank toe touch: elevated, alt sides
  6. Bike abs: extend arms & legs & touch back down bet sides OMG this was a tough overtime! I actually had to put my feet down on the floor at least half the time in this bike ab interval & I NEVER put my feet on the floor!

Asana

  • 5min sirsasana
  • (10/30) no vinyasa asana, 22:40

    1. Bhujangasana
    2. Virasana
    3. Supta V
    4. Paschimo
    5. Purvo
    6. Ardha badda padmo
    7. other side
    8. Marichy A
    9. other side
    10. Marichy B
    11. other side
    12. Marichy C
    13. other side
    14. Marichy D
    15. other side
    16. Hanuman
    17. Upavistha K
    18. Hanuman
    19. Baddha Kona A
    20. Baddha Kona B
    21. Ustrasana A
    22. Ustrasana B (reverse prayer hands)
    23. Standing Arch A
    24. Forward Bend
    25. Standing Arch B
    26. Forward Bend
    27. Standing Arch C
    28. Forward Bend
    29. Standing Arch C
    30. Seated Moving Twist
    31. Standing Arch D
    32. Forward Bend
    33. Standing Arch D
    34. Seated Moving Twist
    35. Parighasana
    36. other side
  • Urdhva D to stand, 3 drop backs
  • Finishing to uttana padasana, savasana

2 rounds #HIIT & a burnout, back bending #yoga intervals

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HIIT

Bootcamp Day 8

(10/50) for 12min sets. Weighted vest for both sets + overtime, 6lbs.

  • Round 1, Cardio: Lateral hops
  • Round 2, Strength: Curtsy Lunge, 35lbs

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  1. Squat Jumps (instead of ninja tuck jumps which hurt my knees), with 10lbs
  2. Tricep Dips
  3. Bent over rows, 40lbs
  4. Single arm clean & press, squat & press. Push-up, tuck jump
  5. Elevated pike press
  6. Elevated wide elbow push-ups with alt knee to elbow

Overtime Day 8

  1. Clean & press, squat & press, 30lbs.
  2. C-sit lift 5lbs bet feet, sitting on bench OMG! Normally for weight between the feet ab work I use a 3lb weight. Just upping it by 2lbs made a ginormous difference in the challenge.
  3. Clean & press, squat & press
  4. Oblique abs 5lbs bet feet
  5. Clean & press, squat & press
  6. Oblique abs other side

Asana

  • Back bending intervals (15/30), 23:15
    1. Virasana 30lbs on lap
    2. Supta v
    3. Anjenayasana R
    4. Hanuman upright, R
    5. Anjenayasana L
    6. Hanuman upright, L
    7. Pinca Mayurasana
    8. Standing Arch A
    9. Forward Bend
    10. Standing Arch B
    11. Forward Bend
    12. Standing Arch C
    13. Uttana
    14. Standing Arch C
    15. Seated Moving Twist (rest)
    16. Standing Arch D
    17. Uttana
    18. Standing Arch D
    19. Seated Moving Twist (rest)
    20. Ustrasana A
    21. Ustrasana B
    22. rest
    23. Kapo hang & don’t come up
    24. Kapo B
    25. rest
    26. Urdhva D, A
    27. rest
    28. Urdhva D, B
    29. rest
    30. Urdhva D, C
    31. rest
  • Urdhva D to stand, 3 drop backs
  • Finishing to sirsasana C, 1min savasan

#HIIT and #ashtanga #yoga (NOT “in the tradition”)

I can’t seem to get to exercising until early evening lately! After coffee I go upstairs to “pop in me eyeballs” and immediately get sucked into the laptop. I blame it on the resume formatting. It happened twice today, where I made the mistake of looking at it right before I was supposed to be getting to something else. I guess it doesn’t matter. I got everything done!

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HIIT

  • 20-min set. I wrote this one lying out in the sun earlier.
  • (10/50) Alt skipping with knee-in & switch lunges for cardio.
  • 155
  1. Squat, feet narrow – 30lbs
  2. Squat, feet wider – 30lbs
  3. Plié squat – 30lbs
  4. Hip thrust – 1st side
  5. Hip thrust – 2nd side
  6. Reverse plank step outs, alt sides
  7. Side plank leg lift – 5lbs
  8. Other side
  9. Alt pistol squats
  10. Alt front & side lift – 20lbs?

Asana

  • Suryas to fundamentals, only 2 handstands @ the end
  • 2nd to Laghu Vajrasana, EPRK (Time = 1:03)
  • Kneeling back bending intervals: 6:40min
  1. Kapo hang 1
  2. rest
  3. Kapo hang 2
  4. rest
  5. Kapo hang 3
  6. rest
  7. Kapo B
  8. rest
  9. Kapo B
  10. rest
  • Urdhva D to stand
  • Drop backs – 3
  • Ticks – 1
  • Finishing
  • Total yoga time 65:30

 

#Jumprope & core #HIIT, then some #yoga

Finally got a pre retail hell workout in. I wouldn’t be able to do this if I’d hadda walk down Dosch Road to the bus, because that takes 90-minutes door to door. C’s giving me a ride.

I’m missing NYC a lot lately. The jobs! The restaurants! The ease of getting to everything you want to get to! For all of its supposed vegan / vegetarian friendliness, PDX has nothing on New York. And then the differences in public transportation… Oy. Even when the subways were hellish at least you had subways. That life is gone though. I was making at the top end of the range for non managerial hosiery design; no one would ever recruit me back after over a year out of the workforce, and I’d never get a rent stabilized apartment in the East Village again.

Yes the cards were right. I’m in mourning, for my ability to earn any sort of real money.

Anyway I got a little workout in. My heart rate average is so low because it’d drop down quickly for all the plank & core work and then I wasn’t doing vinyasa style yoga. I’ve gotten fitter again in the past couple years, in terms of cardio vascular. My resting heart rate seems slower.

Melissa had her baby! Even I, an anti population person, can appreciate that. Still really happy I never went there personally. I do not want to be tethered to the planet like that anymore. Nope.

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Hold Steady, Hard Body Workout: No Equipment (HIIT)

  • Round 1 (10/50) with skipping for a 30min set
  • Round 2, just the #d exercises for a 15min set
  1. Knee touch opp arm, elevated
  2. Windshield Wiper Plank step alt toes out to the side, elevated
  3. Heel Tap Plank extended arms /
  4. Goddess Pose 30lbs, like a sumo squat, knees out wide & legs close to right angle
  5. Plie/Goddess Jumps
  6. Burpee / Tuck Jump
  7. Leg Raise Hold “Banana” On back, legs & head off floor
  8. V-Ups Pike abs, legs straight & feet together
  9. Temple Tap Abs
  10. Chair Pose (hold) Utkatasana / Swimmers – 2nd round
  11. Chair Taps Twist Utkatasana twist / Wall Sit – 2nd round
  12. Squat Jumps
  13. Handstand, at wall
  14. Dive Bombers
  15. Cheek to Cheek from forearm plank, hands clasped

Asana

  • 15/40 back bending intervals. Time = 23:50
  1. Shalabhasana A
  2. Shalabhasana B
  3. 1/2 Bheka (change to Hanuman next time)
  4. Other side
  5. Standing arch A
  6. Forward bend
  7. Stanging arch B
  8. Forward bend
  9. Standing arch C
  10. Uttana
  11. Standing arch C
  12. Seated moving twist
  13. Standing arch D
  14. Uttana
  15. Standing arch D
  16. Seated moving twist
  17. Urdhva @ wall 1
  18. Rest
  19. Urdhva @ wall 2
  20. Rest
  21. Urdhva @ wall 3
  22. Rest
  23. Pinca Mayurasana
  24. Parighasana
  25. Other side
  26. Pinca Mayurasana
  • Urdhva D to stand
  • Drop backs – 3
  • Finishing to sirsasana & a brief savasana