30min #HIIT and about 75min #ashtanga #yoga

Soundtrack was Dandy Warhols, Distortland, and Marilyn Manson, The Pale Emperor. Most current release for each artist. So hooray, I’ll take a shower today!

This song came on during yoga. It’s my new theme song. Lookout fuckers. I’m uncrossing and then I’m fucking reversing. I’m not going to make the mistake of getting specific (this time.)

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Standing Dumbbell Workout

  • (15/50) with jump rope before every move, time = 32:30 This is the routine I was going to do yesterday, but without the jump rope. Melissa’s short sets are pretty simple. I really need to do more of this 1/3rd HIIT and 2/3rds yoga format…
  1. Dumbbell Rotational Lunge (right) 20lb
  2. Dumbbell Rotational Lunge (left)
  3. Curtsy Lunge Kick (right) 35lbs
  4. Curtsy Lunge Kick (left)
  5. Tricep Press Back 20lb
  6. Bent Over Row 40
  7. Swings 35lbs
  8. Warrior Deadlift (right) 30lbs
  9. Warrior Deadlift (left)
  10. Squat / Side Kick Press (right) 30
  11. Bike Abs Chair Twist
  12. Squat / Side Kick Press (left) 30
  13. Overhead Tricep 20
  14. Single Leg Tap (right) 15, tapping weight to standing leg toes.
  15. Single Leg Tap (left)


Surprisingly I really haven’t lost much flexibility at all. The only thing is that, of course, the Kapo B gave me The Reaction from Miami. I should just call it “Miami”. I did drop backs for the first time in forever. I’ve learned not to look at the outside of my exercise or yoga. It’s too depressing. But they don’t feel that much worse than they were at the height of my yoga obsession.

  1. Suryas & fundamentals, 1st 3 poses of primary 30min
  2. Back bending intervals (15/30), 21min
    1. Anjenayasana R
    2. Hanuman upright, R
    3. Anjenayasana L
    4. Hanuman upright, L
    5. Standing Arch A
    6. Forward Bend
    7. Standing Arch B
    8. Forward Bend
    9. Standing Arch C
    10. Uttana
    11. Standing Arch C
    12. Seated Moving Twist (rest)
    13. Standing Arch D
    14. Uttana
    15. Standing Arch D
    16. Seated Moving Twist (rest)
    17. Ustrasana A
    18. Ustrasana B
    19. rest
    20. Kapo hang & don’t come up
    21. Kapo B
    22. rest
    23. Urdhva D, A
    24. rest
    25. Urdhva D, B
    26. rest
    27. Urdhva D, C
    28. rest
  • Urdhva D to stand

  • Drop Backs

  • Finishing