Two different #HIIT sets & some #ashtanga #yoga

My mood plummeted today. I really need that illustration gig to come through. I NEED to have some sort of reason to be.IMG_0447.JPG


35 Minute Upper Body BLAST + Cardio HIIT!, (10/50). With 8lb vest. Skipped the cool down.

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 tap Press
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.

30 Day Workout Challenge: Day 29

(10/50 with jump rope before every move for a 30min set)

  1. Mountain Climber
  2. Swimmers (Rumi style)
  3. Pike on sliders Clamp
  4. 3-Way Frogger
  5. Unicycle (right)
  6. Unicycle (left)
  7. 3-Part Abs V-legs reach through, hip lift, legs lower to just above floor
  8. Angel Abs
  9. Forearm Plank, tapping alt outer hip down in a twist
  10. Pendulum Abs 5lbs bet feet Lying on back, arms out to the side, pendulum, looking opp direction of feet
  11. Side Plank Hip & Leg Lift
  12. Other side
  13. Crunch and Tap 5lbs bet feet
  14. Reverse curl on bench 5lbs bet feet
  15. Classic Crunch Down Dog Plank


  • Suryas & fundamentals
  • Marichy C, D, 2nd-laghu vajrasana,
  • Finishing to sirsasana

#HIIT warm-up & #ashtanga #yoga

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.


HIIT warm-up

1. Jugglers High Knees
2. Burpee
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
11. Frogger
12. Heel Tap Squat Jump
13. 2 Plank Jack/s, 2 Knee In to Opp Arm
14. Alt Pistol Pop Up Note to self: pistols should go in the first third of a set this long!
15. Low Jack


About 72min

  • 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
  • Finishing

#HIIT #ashtanga & intervals #yoga

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.


Bender HIIT

  • I increased the time of the intervals by 10sec ea, (40/60) with jump rope for a 26:50min set
  1. Temple Tap Abs
  2. Superman & Push-up
  3. Reverse Plank Leg Lifts Alternating Supine Bridge Knee Flexions
  4. X-Jumps
  5. Hip Drop, Leg Lift & Toe Touch (5lb to foot) Side V-Up (R)
  6. Other side
  7. Tricep Dip & Reverse Plank
  8. Pistol Side Lunge Squat & Leg Lift (LL)
  9. Other side
  10. Lunge Jumps
  11. Spiderman Push-up
  12. Jump Squats Touching bum to bench
  13. Straight Abs, squeezing in @ the top Full Circles
  14. Rotating L-Sits/Tables, lifting 1 leg @ a time
  15. Goddess Pose Lifts, 30lbs staying low & pulsing as u lift alt heels
  16. Decline Burpees (Cause the push-ups were so easy.)


  • Suryas & fundamentals
  • Back bending intervals (15/30) 18min 5 of them are rest intervals & it’s really nice!
  1. Shalabhasana A
  2. Shalabhasana B
  3. 1/2 Bheka
  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. Kapo hang 1
  18. Rest
  19. Kapo hang 2
  20. Rest
  21. Kapo B
  22. Rest
  23. Urdhva D 1
  24. Rest
  25. Urdhva D2
  26. rest
  27. Urdhva D3 to stand
  • 3 drop backs & 1 tick
  • Finishing to Sirsasana A-D, lying twist, 1min savasana

#HIIT and #yoga

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.)

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21 Minute HIIT Full Body Real Time Workout

  • 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
gymboss (10/40)
– Pinca M x2
– Parighasana var

Finishing, minus last 3 poses

16min #HIIT & 70min #yoga

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.

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16 Minute Cardio Fat Burn: HIIT & Sculpt

  1. High Knees
  2. Superman Pushup
  3. Squat to Lunge Jump
  4. Temple Tap Abs
  5. Burpee High Knees
  6. Sumo Squat
  7. Frogger
  8. V-Up
  9. Mountain Climbers
  10. Pendulum Squat
  11. Lunge Jump
  12. Spiderman Pushup (or Plank)
  13. Russian Kicks
  14. Side Plank Hip Lift (right)
  15. Side Plank Hip Lift (left)
  16. High Knees


  • Standing & fundamentals
  • Marichy C and D
  • Second to Laghu Vajra, easy Kapo B
  • Rack A and B, (10/60)
  • Urdhva D & drop backs
  • Tick – 1
  • Finishing

Quick #HIIT & mini set of #ashtanga #yoga


16 Minute HIIT: Burn Fat Fast: Lower Body Workout

  • (10/50) with jump rope for a 24min set
  • Inadvertently had a 5min warmup: 3 rounds jumprope & first two moves as I forgot to start my timer! 
  1. Woodchopper ½ Burpee 15lb
  2. Jump Kick (right knee up)
  3. Surfer Heel Click Burpee
  4. Jump Kick (left knee up)
  5. V-Up / Superman
  6. Tuck Squat Jump Straddling bench so bum touches down in the squat.
  7. Kick Back / Kick up (right) Hands on floor. Lift leg straight & then bend & foot to ceiling.
  8. Kick Backs (left)
  9. Get Ups I changed this move to a backward rolling shoulderstand, straight foot pistol up & down. I’m clumsy, but if I use momentum I can get up to my feet.
  10. Back/Side lunge (right) 20lbs
  11. Back/Side Lunge (left)
  12. X-Jump



  • Suryas & fundamentals
  • Marichy C and D; Second: add Ustrasana var right after reg rendition, with prayer hands; go to Laghu Vajra and then do a Kapo hang
  • Rack A Wanted to do Urdhva D and drop backs but more than that I wanted to keep it under 90min. Need to grocery shop & help C with jam night.
  • Finishing & savasana

Fake rest day, light workout, About 33min #HIIT & 23min easy #yoga

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.


Adapted from:

Jump rope & plank

  • (15/50) with jump rope before every move for a 32:30min set.
  1. Sliders Forearm Plank Feet on sliders, go from plank to pike
  2. Pull-ups
  3. Right Side Plank From hand, adding hip dips.
  4. Left Side Plank
  5. Chatarunga
  6. Stationary Pike, feet on wall, trying to get shoulders right under hips Knee Drop Plank
  7. Plank Jack Hands
  8. Elbow Tap Plank (right) Forearm
  9. Elbow Tap Plank (left)
  10. Reverse Plank Leg Lift Plank This move & the next work upper back of the legs
  11. Superman
  12. Side Plank Leg Lift (right)
  13. Side Plank Leg Lift (left)
  14. Elevated knee in & to opp knee, alt
  15. Plank Step Feet elevated, tap opp foot down & out


  • Surya As w/ backbends & handstands – 5

(15/45) yoga intervals

  1. Virasana 30lbs
  2. Supta Virasana
  3. Malasana 5lb
  4. Paschimo
  5. Anjenayasana upright R
  6. Anjenay backbend (10lb) R
  7. Hanuman upright  R
  8. Anjenayasana upright L
  9. Anjenay backbend (10lb) L
  10. Hanuman upright L
  11. Ardha Matseyen
  12. Other side
  13. parigha var
  14. Other side
  15. Baddha Kona A
  16. Baddha Kona B
  17. Baddha Kona C
  18. Upavistha Kona
  19. Krounchasana
  20. Other side

Lost interest in the consecutive intervals.


  1. Rack 1
  2. Rack 2
  3. Sarvanga, hala, karna pida, next one, next one (lol) savasana

30min #HIIT and about 85min #ashtanga #yoga

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.

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30 Minute HIIT Total Body Workout & Fat Burn

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
5. Superman
6. Alternating SL Pushups
7. Tricep kickbacks w/ pulse, 20 Tricep Pushup I’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 Jack Jack 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 Shoulder Knee 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.

Upper body & lower body #HIIT with some #abs & #yoga


Aww… I stopped 2 marks short of the 500 burn 😦

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.

  1. Wide Leg Pulse, 30lbs
  2. Knee Lift Squat-Right, 30lbs
  3. Knee Lift Squat-Left
  4. Rainbow Lunge-Right
  5. Rainbow Lunge – Left
  6. Knee Lift to Side Kick-Right
  7. Knee Lift to Side Kick-Left
  8. Hip Thrust-Right
  9. Hip Thrust-Left
  10. Pretzel Lift-Right, lift up & press back
  11. Pretzel Lift-Left
  12. Table Side Step-Right Step out & return & hip thrust. Repeat
  13. Table Side Step-Left
  14. Warrior III-Right Lightly tapping toe to floor bet reps
  15. Warrior III-Left

Then about 15min of yoga including ashtanga finishing, but with headstand first.

About 60min #HIIT and 30min #yoga

I had one day left of the Bodyrock challenge, but Melissa’s back & I felt like doing longer, simpler sets again.


Workout 1: Lower Body

  • 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.
  1. Squat, 40lbs
  2. Warrior Deadlift-Right, 30lbs
  3. Warrior Deadlift-Left
  4. 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.
  5. Leg Series-Left
  6. Plie Squat, 30lbs
  7. Bulgarian Split Squat-Right, 30lbs
  8. Bulgarian Split Squat-Left
  1. Hip Thrust-Right
  2. Hip Thrust-Left
  3. Grande Plie (1st position) 30lbs, Heels together
  4. Sit to Stand-Right
  5. Sit to Stand-Left
  6. Side Step Up-Right, 10lbs, kick out to the side with non-working leg
  7. Side Step Up-Left
  8. 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.

Workout #2: Core

(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.

  1. Push-up
  2. Sumo Twist-Right
  3. Sumo Twist-Left
  4. Slow Mountain Climber
  5. Plank with Transverse Ab Squeeze
  6. Reverse Plank
  7. Side Plank-Right
  8. Side Plank-Left
  9. Angel Abs
  10. Superman


(10/60) as single rather than continual intervals, taking time to prep the body as needed

  1. Ardha matseyendra (var.)
  2. Other side
  3. Marichyasana D
  4. Other side
  5. Prasarita paddotanasana A
  6. Prasarita paddotanasana B
  7. Prasarita paddotanasana C
  8. Parighasana (var.)
  9. Other side
  10. Upavistha kona
  11. Baddha kona A
  12. Pashasana Twisting was fine today, but I’d gotten REALLY warm.
  13. Other side
  14. Virasana
  15. Supta virasana
  16. Malasana
  17. Paschimo
  18. Hanumanasana
  19. Other side

savasana 4min, with lying twist.