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.