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.