Warm-Up: I used 10s on the side & front raise & 5s with the jacks @ the end.
1) Arnold Presses 15s
2) 180 Surfers
3) Side Hammer Raises 10s
4) High Knees + bench tapPress
5) Hammer Front Raise to T-Arms 10s
6) Chest to Floor Burpee
7) Push-Up, Tabletop Turn, Downdog Push-Up
8) Side Plank Dip + Toe Touch (L) holding 5lbs
9) 3 Weighted Skaters + Single Leg Press Hop 5s
10) Side Plank Dip + Toe Touch (R) holding 5lbs
11) Back Lunge + Snap Kick
12) 10 High Knees + 10 Kickouts
13) Rear Delt Flys 10s
14) 3 Squat Pulses + Tuck
15) Static Lunge Twist to Supine Rows (L) 20
16) Hold 10 Second Side Raise + Side Raises 10s
17) Static Lunge Twist to Supine Rows (R) 20
18) Hold 10 Second Front Raise + Front Raises 10s
19) 4 Mogels + Cannonball Tuck jump feet outside R and L 2x each, tuck jump grapping knees
20) Alternating Biceps Curls 15s
21) Wide Biceps Curls 15s
22) 4 Switch Lunges + 8 Side to Side Hops
23) OH Triceps Extension 10s
24) Triceps Kickbacks 10s
25) Triceps Push-Up + Spider
26) Frog Hop + Frog Hop Forward
27) Back Flys 10s
28) Plank Jack + Pike
29) Jumping Jack Press Up + Press Out 5s
30) 4 Football High Knees
I was gonna switch to yoga but my biorhythms remain in the doldrums with my spirits. My heart rate was immediately back to resting. So – jump rope! The balls of my feet are getting sore a lot lately though. I blame my cheap sneakers. I suppose I’m lucky to have sneakers at all, considering my situation.
Fuck the fucking snow. Fuck this winter. Fuck corporations in general and especially fuck athletic corporations.
Obviously the max of 223 below is a Polar monitor glitch. I didn’t catch blip while working out, but I do believe the average because I was burning really high.
We’d decided to go to an early evening movie yesterday, not knowing this latest fucking storm would dump New England levels of snow. I was the one who suggested we get our grocery shopping done early – to toot my own horn, because if I don’t no one else will – and it was a damn good thing because it was already getting pretty hairy by the time we headed home. And judging by the stocks the food co-op had right before the last snow, there would’ve been very slim pickings by that fucking point.
The main point of my mentioning that is with the shopping and the movie I didn’t get a workout in yesterday. You can be sure that this morning I: meditated; did my mantra; did the banishing spell and then got my workout in. Hey, with this storm I lose the chance to make any pocket change this week. And I lost another week due to the fucking cold. I’ll have my endorphins, thank you.
(15/50) with repeating jump rope for a 32:30min set
1. Jugglers High Knees
3. Jump Kick (right)
4. Jump Kick (left)
5. Russian Kicks
6. Squat Jump
7. Mountain Climber
8. Lunge Hop (right)
9. Lunge Hop (left)
10. High Knees Tap
12. Heel Tap Squat Jump
13. 2 Plank Jack/s, 2 Knee In to Opp Arm
14. Alt PistolPop UpNote to self: pistols should go in the first third of a set this long!
15. Low Jack
Suryas & fundamentals
Marichy C & D
Second to Laghu Vajrasana, EPRK, Kapo B (x2?)
Urdhva D, 3 drop backs, 3 ticks Takes about 1hr to get to finishing with this format
I can tell I’ve gotten stronger, upping my vest from 6lbs to 8 and wearing it more often with some of the upper body work. Push-ups are so EASY without it! Today was sort of a 75% effort, vest free workout and it was really nice. Finally focused on the yoga because I really needed it.
Tried demoing a seated LBH last night, after coming home from dinner with Ch, and discovered it was really hard! I couldn’t do it at all on the futon, but then moved to the floor & just barely got it, both sides. I know I’ve been neglecting the LBH! I sort of mean to add it in but hardly ever do, when I do my tiny bit of second.
My morning meditation took time to settle and one thing my mind kept bringing up was a desire to plan today’s yoga session. Since I find even a personalized primary somewhat tedious, I decided to take the time to write up a plan, and that ended up being something that switches between vinyasa and timed intervals. It was only so-so, but at least I moved my body a bit today (after drawing & painting for a few hours so that’s another good thing.)
HIIT warmup done along w/ video. I wore my 8lb weighted vest & did jump rope for cardio.
Tried a new arrangement but I didn’t really like it. I think I’d rather start with the bit of 2nd, do back bending and add in some LBH between Pashimo & finishing. That way I’ll manage to get both LBH & drop backs done.
Suryas & fundamentals
Paschimo & Purvottanasana (10 breath Purvo)
Single Intervals, no vinyasa
– Marichy A-D (10/40)
– Navasana (no handstand) (30/10)
Back to ashtanga vinyasa 10 breaths ea pose
-Titthibhasana A, B (no walk)
-Kurmasana, Dwi Pada, Supta Kurma, Yoganidrasana
Single Intervals, no vinyasa
– Pinca M x2
– Parighasana var
I did something anyway. Probably could use at least 20min of HIIT, with some jumprope in there, before such a minimal ashtanga routine, but those Julia workouts! LOL. Thursday was killer. I totally needed a rest day yesterday and I wasn’t up for much of a push today either. Thought about warming with the rope but didn’t.
The darkness doesn’t help. There are days in Portland’s rainy season where it never seems to get up past twilight.
Probably I should’ve just taken a rest day. I really wanted one yesterday & turned in a lackluster (due to low energy), short (due to procrastination) workout. This was because I’d taken two days off already last week and barely move otherwise.
Today is a new week and I could’ve passed. Detailed out a Julia workout & thought, That’s way too much work for today, and came up with the below. Actually I’d planned yoga that was a little more work but bailed, so I got another burn in the “short, brisk walk” category, even lower than most full primaries would be for me! I suppose it’s better than nothing. It’ll get me in the shower and dressed so there you go.
I stuck to my decision to do 2/3rds yoga! My lower back really needed forward bending, so the Marichys and the LBH were good for it. Happily my left knee didn’t feel sore at all this morning, after I made the mistake of doing a ninja move during yesterday’s workout, which is hardly ever a good idea. My knees used to be impervious before 5 years of 3rd series, lol.
Even with the unnecessary poses taken out of primary and hardly ever practicing it, the series does get a bit tedious for me. S’ok though. It’s just once in awhile. My mix that has Marichy C & D and a tiny bit of second is what my body needs more often. I should start doing the ticks once in awhile when I do it that way.
This was a great warmup! I burned 199 in the half hour, whereas Melissa burns 300. That makes the over 1,000 from the Julia workout all the more remarkable. The only other time I burned more than 1,000 from a single activity was when I hiked up & down Dog Mountain with C (on our 2nd date).
1`. Warrior Deadlift-Right, 30
2. Warrior Deadlift-Left
3. Side Tap Leg Lift-Right 15 Put weight in front of right foot & wood chop it up. Return to floor and then do a side lift, left leg.
4. Side Tap Leg Lift-Left
6. Alternating SL Pushups
7. Tricep kickbacks w/ pulse, 20 Tricep PushupI’ve never liked the tricep push-up! Not sure why but I prefer any other exercise for that muscle group.
8. Overhead Tricep 20
9. Rotating Pushup JackJack the feet, do a push-up & rotate to alt sides, leaving feet where they are but reaching up & looking @ hand.
10. Reverse Plank Leg Lift LOVE this move. It really works the back of the legs, right underneath the butt.
11. Knee-In & Switch Lunge
12. Pendulum Squat Squat w/ feet together & lift al legs to the side.
13. Runner’s Lunge Lift-Right
14. Runner’s Lunge Lift-Left
15. Squat Jump
16. Crunch & Tap
17. Elevated Feet, Knee to Opp ShoulderKnee Tap Plank
18. Side Plank Reach-Right
19. Side Plank Reach-Left
20. Angel Abs
My version of Suryas & standing
My version of Primary, skipping Triang Mukha & the Janu Sirsanas. Adding Tittibhasana A before Kurmasana, and Yoganidrasana after Supta Kurmasana.
Rack 1min x 2, holding on to the slats & then with 5lb weights
Urdhva D to stand & 3 drop backs
Paschimo & Finishing, Sirsasana – I’d wanted to do 3min here but my workout was already too long, so I just added a 10 breath part: 1 – 25 breaths straight up, 10 in pike, 10 in backbend, 10 with raised head looking at toes.
This was a moderate feeling workout for coming off my first rest day of the week, yesterday. That’s fine though. I did fail in my intention to focus on the yoga. I’ve been meaning to do a 1/3rd HIIT & 2/3rds yoga for ages now, but then when I get suited up & ready to go… I guess that’s fine too. In my old existence in NYC I was at least sort of active “off the mat” in that I had a full-time job and a commute that involved lots of walking. Here on The Hill I mostly lie around, lol.
Started with this.
Glad I have sliders and a weighted vest! I don’t have the bodyrock vest tho. I have a cheaper version I got on Amazon. I took it off for abs cause it’s got 2 weights on the back which make it hard to work evenly.
Then a Bender, (10/50) with jump rope before every #d move for a 30min set.
Wide Leg Pulse, 30lbs
Knee Lift Squat-Right, 30lbs
Knee Lift Squat-Left
Rainbow Lunge – Left
Knee Lift to Side Kick-Right
Knee Lift to Side Kick-Left
Pretzel Lift-Right, lift up & press back
Table Side Step-Right Step out & return & hip thrust. Repeat
Table Side Step-Left
Warrior III-Right Lightly tapping toe to floor bet reps
Then about 15min of yoga including ashtanga finishing, but with headstand first.
33:00 minute split set – (10/50) with cardio (jumprope) equal length to the #d strength moves. I split the routine in two & added a 1min rest between sets.
Warrior Deadlift-Right, 30lbs
Leg Series-Right On back & shoulders, leg raise & hip drop Change this next time to maybe Curtsy Lunge. Can alt & do a Wall Sit next interval. Or do an elevated side plank & lower leg lift.
Plie Squat, 30lbs
Bulgarian Split Squat-Right, 30lbs
Bulgarian Split Squat-Left
Grande Plie (1st position) 30lbs, Heels together
Sit to Stand-Right
Sit to Stand-Left
Side Step Up-Right, 10lbs, kick out to the side with non-working leg
Side Step Up-Left
Ustrasana This was pretty fucking challenging with my heart rate so high (I hadn’t done straight jump roping sets in awhile) & no preliminary stretching! LOL. At least wearing sneakers you get a little height assist.
(30/50) Repeating element: Burpees! Did this along with the video. Ten sets of burpees (30-sec each) was hard work with all the plank elements! It’s 6 out of 10 in that last. I wouldn’t have done it if I’d been planning on vinyasa after.
Slow Mountain Climber
Plank with Transverse Ab Squeeze
(10/60) as single rather than continual intervals, taking time to prep the body as needed
Ardha matseyendra (var.)
Prasarita paddotanasana A
Prasarita paddotanasana B
Prasarita paddotanasana C
Baddha kona A
Pashasana Twisting was fine today, but I’d gotten REALLY warm.