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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Killer #pyramid #intervals & #restorative #yoga

Workout was really like 1:48min total.

I glanced at my watch when getting up from savasana, but I forgot to stop it before taking a shower. I’m thrown off by all this door closing! It’s like I’m in a British art film. I brought the space heater in & warmed the room up just a little before turning it off & doing my pyramid. Then I turned it back on for yoga & back off when I was done. I was picking up the equipment, putting it back in the hall and getting shit I’d need and every time out of the room I’d closed the door to keep the heat in. Then I had to bring the heater into the bathroom and warm up that space. The light by the shower end is connected to a vent, which you need to have here because Portland = damp. In and out, doors closing. Sir Henry is confused. He hates a closed door! He’ll scratch outside and then complain when he’s let in and “shut in”.

You’ll see I had an intense workout cause I’d done about 25min easy yoga after finishing the pyramid, and then I’d cleared the space and gotten the bathroom heat going before taking off my watch to get in the shower, and my average was still 140.

This is good! I’ll be taking a forced, 2-week break from exercise over the holidays… and it’s not because I’m traveling. At the very most I’ll get 2 workouts per week. We’ll see how that goes. I immediately crossed any thoughts to cook off my list.

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I gave myself a 2-3min break between sets, lol.

  1. pyramid 50:10 (2x) – 20min Wore 8lb vest.
  2. 40:10 (2x) – 16:40m No vest.
  3. 30:10 (2x) – 13:20m With vest through this & the rest of the sets.
  4. 20:10 (2x) – 10m
  5. 10:10 (2x) – 6:40m1. SA 1-2 burpee tuck jumps Using alt arms, jump back to plank & butt kick. Jump in & come up & tuck jump.
    2. Alt Curtsy lunge plank jack push-ups  2 10lb
    3. Switch lunge (weight pass through)
    4. Push up toe taps -t stand 
    5. Pendulum lunges + hops RL 2 15lb These are SO FREAKING HARD holding 30lbs & wearing a vest. And I’m just 8lbs! That’s enough with all the push-ups.
    6. Pendulum lunges + hops LL
    7. Lizard hops Kind of like a staggered, continuous nakrasana with 8 extra pounds on your shoulders.
    8. Manmakers 2 15lb
    9. In and out squat jumps 5 + star jumps (2)
    10. Cross/cross/upper front kick tuck jump

Total time – 1:16:50

Yoga

About 25min restorative, with a 3min savasana. I really needed it! Normally I do like 1min.

Planks, Pyramids, and Abs Oh My! by Jori

This is an excellent workout but it really didn’t make me feel better. I’m in a loooong and dark run of the sads and I can’t see things changing any time soon, if ever. I do pat myself on the back for getting out of bed and doing it though. For one thing, I get way more headaches if I don’t exercise, and a steady diet of ibuprofren really isn’t going to help. I already had 400mg today. It’d be nice to cap it there.

I did the opening plank & HIIT portion from the video and the rest mostly from my list. If there’s one thing I’ve got it’s time and I may as well do my reps more slowly if that seems to be what works best for my body.

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Plank it till you make it:3 Total Rounds Each 4 min (12 min total) shared from AXFIT

Round #1
1. Plank Hold on Elbows (1 min)
2. Plank Walk Laterally on Elbows the length of your Mat, low inchworm to low squat, power jump up, low inchworm back down to elbow plank, walk over to other side of mat, then walk back to the other side and repeat (jumping at only one side of the mat) (2 min)
3. Side to Side Lateral Mogul low squat jumps (1 min)

Round #2
1. Elbow Plank Jacks (1 min)
2. Plank Walk on Elbows forward up to the top of the Mat + x 2 Chest to Mat Burpees then plank walk back down the mat in reverse (backwards), then back up the mat again , x 2 Chest to Mat Burpees at the top of the mat (2 min)
3. Power Switch Jump Lunges (1 min) stay low

Round #3
1. High Plank Hops over the Mat (1 min)
2. Plank Suicides (Commandoes) start on elbows alt R/L with each up/down + alt shoulder taps and alt toe taps in up position. (2 min)
3. Side to Side Lateral Mogul low squat jumps and on one side do a power switch lung R/L (1 min)


Pyramid: 2 Exercises paired together, one rep of A, then one rep of B. Then 2 reps of A, followed by 2 reps of B……all the way to 5 and 5.

A. Elevated Manmakers. 30lbs Push-up & row, push-up & row other side. Jump forward. Clean & press. Switched to list right here after the 2x for each round! I wanted to use 15lbs each hand on the manmakers & touch tip of nose to floor each push-up, going slow & controlled. I also like to jot notes as I go!
B. Straight Arm Kickbacks, 20lbs Palms facing up toward ceiling. Love this move.

A. DL Rainbow Right 40lbs ankle weights for this & next set √ Your legs feel SO LIGHT when you take ’em off
B. OH Press w/ RL Knee Lift + Leg Extension 20lbs

A. DL Rainbows Left
B. OH Press w/ LL Knee Lift + Leg Extension

A.Assisted Pull-up Should start this one next time with no or lighter assist (thinner band)
B. Kneeling Clean + Press, 40lbs

A. Reverse Lunge Right on Slider + Hammer Curl 30lbs
B. Assisted Chin-up Did first 2 with no band. I have to find where I put my lighter bands when I moved the last time.

A. Reverse Lunge Left on Slider + Bicep Curl 30lbs
B. OH Tricep Extension 20lbs

A. Right Figure 4 Squat Hold w/ Front Raise 20lbs
B. Narrow Squat & bent over Fly 20lbs

A. Left Figure 4 Squat Hold w/ Lateral Raise 20lbs
B. Sandbag (or DB)1/2 Burpee Upright Row 20lbs Way too light for the rows. I’d have gone to 12-13 if I had fucking adjustable weights god damnit. Didn’t wanna jump to 15s here.


HIIT Cardio: 50/10 (with weighted vest)

  1. Angry Donkey Wall Kicks x 3 (land in low squat) + Squat Jump x 1
  2. Squat Jump x 3 + Push Ups x 3
  3. Pike up “V” Abs x 2 + Lift body in “L” sit off of DB’s (L-sit for 3 counts was absolutely no problem for me & I was wearing my vest, but I think that’s bc of my yoga background. You need good hamstring flexibility for this.)
  4. Dynamic Squat Touchdowns x 3 + Chest to Floor Burpee Tuck Jump x 1
  5. Switch Lunges x 3 +  SL Spiderman Push Up x 1
  6. 10 Mtn Climbers + 3 Wide Leg Frogger Tuck Jump Hop Over DB or Mat

Abs: Repeat 2x

  1. Elbow Plank Mat Hops R/L (20 reps)
  2. Crunch Up Twist Right + Crunch Up Twist Left (20 reps) Really slow with full range of motion here so I paused the video the 1st time through & did 2nd round of the abs from list.
  3. Elbow Plank – Jack Legs (20 rep)
  4. Bicycle Abs (20 reps) (1=1)
  5. Tuck Jumps (standing) 20 reps
  6.  Crab Toe Touch Right Side Only (20 reps) These moves would probably be better done alternating bc you’d be forced to bring your balance back to the middle between every rep.
  7. Crab Toe Touch Left Side Only (20 reps)
  8. Bicep Curl in “V” Sit (20 reps) 20lbs
  9. Weighted Windshield Wipers: wt. between feet, wt. in right arm, feet go to left side, arm goes right to side, both come up to the center, repeat. (20 reps) 1st round 3lbs bet feet & 10lbs in hand & 10 reps per side. 2nd round 5lbs bet feet & same bet hands & 20 reps per side
  10. Weighted Windshield Wipers: wt. between feet, wt. in left arm, feet go to right, arm goes to left (20 reps)*I did 10 reps

(1:35, rounding down)

Easy Yoga

I guess it was about 14-15min, depending on how long it took for me to get my fugly sneakers off & rearrange the space.

1hr 33min #HIIT and about 25min easy #yoga

I’ve certainly amped things up a bit!

And I feel a little better. How about that? I wasn’t sure I’d be able to do the workout I’d planned for today, but since it’s intervals (which allows you to slow down without taking all fucking day to get your workout done) I went for it.

But still, each half of the HIIT was 44-min. And I had to stretch after so I took a full 2 hours.

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Do each set 50:10 2x 8 minutes per set. (I gave myself a full minute rest after every set.)

Then do each set split into a tabata pair at 20:10 4x, 4 minutes per tabata pair. That means (with set 1 for example) 4 plank jack & star burpees alternated with squat holds & front kicks followed by 4 rainbow rocket lunges, right-left-right-left for an 8min tabata set.

Set 1
(with weighted vest)

  1. Plank jack star burpee Jump back to plank & jump feet out to push-up. Jump back in & star jump up.
  2. Squat hold+ front kick Kick 1 leg then the other & then stand up & squeeze ass.
  3. Rainbow Rocket lunges RL Lunge back. Pick up leg & cross it behind the other at an angle. Pick it back up & go the other way into a back lunge again. Try to come to dighasana A in between. Then pick the knee up in a hop up.
  4. Rainbow Rocket lunges LL

Set 2

(no vest)

  1. Skater hop +pistol to SL plank hop tricep push-up
  2. Quadzillas Rotating jump squat. Go all the way around and then do 4 high knees out to the side. Repeat jump squatting in the opposite direction.
  3. SL plank walk + mat hop Go down & back up & then do SL mat hop & switch legs
  4. Plank row t stand punch up 2x headbanger 2x, 10lbs Row to side plank & punch straight up 2x and then tricep dip

Set 3

(with weighted vest)

  1. Squat pulse squat jump 5 pulses and then a jump
  2. 6-way shoulders 5/8lbs, lateral raise, move to front, then overhead, back down forward, out to the
  3. Pendulums lunge hop+ kick One leg. Lunge forward, hop, back leg kick & then lunge back & hop This was the only move I didn’t like. I found it so confusing I was concentrating more on trying to move my limbs in the correct order rather than working my muscles. I’d change it to something simpler if I do this routine again.
  4. Clean and press burpee, 30lbs

Set 4
(no vest)

  1. Handstand plank hop tuck jump Handstand, hop back to plank & then back in. Tuck jump.
  2. Wide push-up t stand dip, alt sides
  3. Hitch kick hammer curl 10lbs, Lift knee, jump to switch kick. Then balance on the landing leg & hammer curl.
  4. Dive bombers

Set 5

  1. Flutter kicks
  2. Russian twists, 10lbs
  3. Straight ab crunches Feet on floor for the 2, 50-sec intervals. Alternated with on floor & bent legs, feet off the floor for the 4, 20-sec intervals
  4. Back bow explosive push-up On belly. extend arms forward & left arms & legs off the floor. Then explosive push-up

Changed the order of this for the Tabata, to split up 1 & 2 & give the quads a rest. Did Flutter kicks & Straight Abs and then Russian Twists with the Back Bow to Exploding Push-up.

About 55min #HIIT with #jumprope intervals & 35min easy #yoga

That felt good! I came back strong after my rest day. Needed it. Used it.

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Started off with the Lisa / Bodyrock workout I’d found the other day, modified slightly to suit my needs.

Bodyrock 50min Live HIIT workout

(15/50) cardio: skipping.

Split into two, 18-min rounds w/ 1min rest in between.

Time = 40:00

  1. Clean & press, 30lbs. Tapping weights down beside your feet at the bottom, in a squat. Hammer curl it up.
  2. Pull-ups Put the abs at #14, just changing the order, keeping the hardest poses separate
  3. Lunge & Twist, 20lbs. Hold weight overhead. Step forward w/ alt legs & swing weight down & over front leg. Change next time: alt pistol squats, weighted step-ups or alt woodchopper
  4. Elevated push-ups
  5. Frogger, feet landing wide, 14.5?
  6. Hanging leg lifts from pull-up bar
  7. Squat & press, 40lbs
  8. Mountain climbers
  9. Upright row, 30lbs, 11
  1. Bicep curl, shoulder press, hammer curl down, 30lbs
  2. Swing (with squat), lift & turn to alt sides, 20lbs Alt front / side lift
  3. Standing twist, 15lbs, holding arms bent, turn to alt sides
  4. Swings, 35lbs
  5. Sliders
  6. Weighted Step-ups, 20lbs
  7. Tuck abs
  8. Competition burpee tuck jump 7.5
  9. Tricep dips

rest

  • This set I did 10/50. I’d change it a bit next time, maybe tack on a good core set from the last Bootcamp.
  1. Leg lifts on bench, legs dipping as low as possible on the down
  2. Straight abs
  3. Obliques, lying on side with arm extended toward top foot
  4. other side
  5. Starfish abs
  6. Reverse curl, repeat, 5lbs
  7. Bicycle, lower back remaining on floor
  8. Swimmers (add two of these the next time)
  9. Straight abs repeat

Yoga

  • Ad lib non vinyasa. I kicked it off with a 5min sirsasana which I filmed, because I started doing it in a new way & I want to take a look later.

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

 

About 40min #HIIT & 20min easy #yoga

Sometimes a short workout is better than nothing at all, particularly if your life is completely sedentary when not exercising, which is the case with me now. I go back & forth on this. Sometimes I think it’s better to truly rest & come back refreshed & other times… It always feels like a cheat to cut it under 75min though!

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HIIT

Bootcamp Day 18, 2 rounds with 6lb weighted vest

Set 1 / based on day 4

(15/50)

  • Repeating element: Jumpovers
  1. Step up & press: Standing foot on bench. Lunge back, then come up, lifting that knee & pressing up – 30lbs
  2. Other side
  3. Squat & side lift: Squat & lift leg straight out to the side, alt sides – 30lbs
  4. Single leg Squat: back leg elevated: 30lbs. Other side
  5. other side
  6. Box Jumps: Jump-ups to bench

Set 2 / based on day 11

  • Cardio: squat jumps touching the floor in front with fingertips
  1. Push-up, clean & press, squat & press 30lbs
  2. Lunge Forward & Twist Hold weight overhead, step forward & then swing weight down & toward the outside of the front leg, 15lbs?
  3. Squats 4 slow, 4 pulse, 30lbs
  4. Lunge & press, stationery, 20lbs
  5. other side
  6. 1/2 Burpee & Kick

Overtime

  1. Goblet squat & press 30lbs
  2. Calf Bounce 15lbs, Foot on bench, holding weight. Hop from left to right.
  3. Other side
  4. Deadlifts, rotating shoulders out @ the top, 30lbs
  5. Alt Forward & Backward Lunge 30lbs
  6. Curtsy, feet together squat, alt sides, 30lbs

ASANA