Death By Box Squats! #reps #legs #abs #yoga

Finally a high, over-the-top sort of burn! I’d gone through some of Lisa’s (BodyRock) live workouts & detailed them out, changing things here and there. For the first set I went super heavy.

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Warm-up: (10/30×6=4min) jump rope


Legs

100 Day Challenge #348lb vest, whole set, except for 15 & 16. I hadn’t realized how many box jumps! Could NOT calm my heart rate down quickly. .Generally I was working heavy enough I had to take a break at every 15-count. Lisa was working on a step bench too, and for once my 13″ elevation is more challenging than the video.

  1. 25 Squat Knee Lift – Left  15lbs, Bicep Curls 20lbs Standing leg on the bench
  2. Other side 
  3. 25 Box Jumps Hadda take a break at 15 & walk down the heart rate! I like to slow down when I break into the 170s.
  4. 25 Jumps Overs (50 Total)
  5. 25 Curtsy Lunge – Left  35lbs kettlebell, held in one hand, & touching down on floor every rep (same arm as lunging leg) On floor
  6. Other side
  7. 25 Box Jumps These things are fucking killer w/ an 8lb vest and 13-inch elevation
  8. 25 Jumps Overs (50 Total)
  9. Lunge back, deep. Then come forward & lift knee – Left 40lbs
  10. Other side
  11. 25 Straddle Box Jumps just to change it up a little & oops hit 179 when I looked @15
  12. 25 Jumps Overs (50 Total)
  13. Bulgarians 30lbs Didn’t do more press-ups. Arms can feel yesterday’s heavy rows & manakers! 
  14. Other side
  15. 25 Box Jumps no vest! for this & next repeat element
  16. 25 Jumps Overs (50 Total)
  17. 25 Lateral Step-Out Squat – Left  30lbs Could put working leg on the bench but meh. Heavier weights better.
  18. Other side
  19. 25 Box Jumps
  20. 25 Jumps Overs (50 Total)
  21. 25 Switch Lunge Squat 1=1 Squat hop, jump back in a lunge & return.

 

Post Your Time: 50:27!!! Higher elevation & heavier weights.
Lisa – 24.56


Abs

100 Day Challenge #33

No vest.

  1. 25 Oblique Hip Dips & Leg Lifts– Left
  2. 25 V Abs – R (3lbs bet feet)
  3. 25 ObliqueDips & Leg Lifts – Right (
  4. 25 V Abs L (3lbs bet feet)
  5. 25 Straight Abs Full range of motion, curling down controlled & bringing elbows to legs
  6. 26 Reverse Curl Twist on bench, lowering legs slightly below
  7. 25 Cross Over – Left
  8. 25 Cross Overs – Right
  9. 25 Tuck Obliques – Left (hanging from pull-up bar)
  10. Other side
  11. 25 (50 Total) Forearm Plank Drop Hips
  12. 26 Plank Opp Arm Elbow Touch (feet elevated)
  13. 26 Elbow Plank Elbow Knee Touch
  14. 25 (50 Total) Russian Twists 10lbs
  15. 25 Crunches, feet on floor This routine is about obliques but I wanted to add some straight abs
  16. 30 Crunches, legs bent & feet off floor

Post Your Time: 27:46
Lisa – 12.46


Yoga

23min of a super enjoyable adlib

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Upper body #HIIT, some #abs and a tiny bit of #yoga

In deference to my neck tweak I didn’t wear my vest today. And in deference to the micro moon I didn’t do a (real) yoga practice. Bit of a low burn… Not sure if I was psyching myself out to be low energy because of the moon, but I got one in. So far I haven’t gotten in a workout on Wednesday afternoons, when I get back to the hill, because I’d rather eat! You never know though.

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Warmup (10/30×10=6:40min jump rope intervals

BodyRock – Upper Body & Cardio

Did the whole thing 15/50 instead of doing shorter working intervals from move 40 on, as per video. 2 sets with a 1.5min break in between

Set 1

  1. Jumping jacks
  2. Superman burpee tuck jump
  3. Bicep curl to 70% up, 26
  4. Pike push-up, jump feet out to reg push-up
  5. Bicep curl, 26
  6. Half burpee (no push-up) & tuck jump
  7. Hammer curl, 30
  8. In & out squat jumps, touching floor w/ fingertips
  9. Hammer curl
  10. High knees
  11. Upright row, 20
  12. Jump squat & hop to back lunge, alt legs
  13. Upright row 26
  14. Inner foot tap, jog (like a half juggler)
  15. Front raises, 20
  16. Skaters (lateral hops)
  17. Front raises
  18. Side duck (under imaginary bar) and tuck
  19. Overhead tri 20 Must’ve messed up here but I had 3 front raises in a row so I stuck this in. There’s more triceps later but mine could use extra love so…
  20. Front flies 20 (Slightly bent arms. Bring weights forward, palms facing up, to about shoulder level)
  21. Switch kick (Start in deep lunge w/ hands on floor. Switch lunge & come up & kick.)
  22. Front flies 26
  23. Broad jump forward & bunny hop back
  24. Side raises, 20

Set 2

  1. Punch kicks, kicking forward & moving fast, like jogging
  2. Side raises 20
  3. Skaters
  4. Shoulder press, 30
  5. Switch lunge
  6. Shoulder press
  7. Mat jumps, fast as possible
  8. Standing flies (arms slightly bent, held out in front of chest & moving out wide) 16
  9. Pogo RL (Lunge back, touching floor & rocket jump up)
  10. Standing flies
  11. Pogo LL
  12. Tricep kickbacks w/ pulse 20
  13. Feet together jump squats, saying low
  14. Tricep kickbacks
  15. Wide leg jump squats
  16. Bicep curl, bottom to half way up, 20
  17. Bicep curl, top to half way down, 20
  18. Full bicep curl, 20
  19. Lateral raise, 20
  20. U press (Arms bent at 90-deg. Elbows shoulder level. Go from straight out in front to up in a U) 10
  21. Arms bent 90-deg again, hands up, elbows pressed together. Move elbows out to the side & back in, 10
  22. Same angle, elbows in front of shoulders, hands up. Punch alt hands up, 10
  23. Overhead triceps, 20
  24. Around the world, 20

 

 

Went to Lisa’s YouTube page to pick out a quick ab bonus I hadn’t done yet. Closed with about 15min easy yoga. Karna pidasana was better today!

#HIIT and

Wasn’t going to work out today, but C’s gonna be home tonight after all, and in that case we’ll probably drink some beer and have some dinner. I decided to revisit Bender Fitness. These are much shorter workout chunks than Julia’s, so you’re not committing to an hour’s plus routine (I always have to finish & am a lot slower in reps than Julia is).

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Plyo HIIT Fat Burning Body Sculpt

  • Round 1 with video. Rounds 2 and 3 with list & timer, and I changed the order slightly (swapping moves 14 & 15) in those rounds so I wouldn’t have back to back sets of burpees. I still don’t much enjoy them with extra weight flopping around on my shoulders!
  • All 3 rounds with 8lb weighted vest.

1. Burpee
2. Mountain Climber
3. Jump Squat
4. Russian Kicks
5. Switch lunge
6. Frogger
7. Surfer
8. Mountain Jumper 
9. Tuck Jump
10. Frog Hopper Stacking hips over shoulders in a half-handstand balance @ wall
11. Ninja Jump
12. Plank Jack
13. Speed Skater
14.Tuck Jump Burpee
15.Hip Lift Hook

BodyRock – Ab Workout

  • Workout starts at about 2:30. Funny their competitive banter.

Yoga

  • About 30min

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