Killer #workout, #reps #amrap #tabata #emom #HIIT & a bit of #yoga

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Format Chaos by Christine Comeau

Circuit Training + rep pyramid
Time = 31:00min

This was the 2nd section in the video but I put it first. Weighted vest for all moves!
1. 10 clean and press + squat and press 40
2. 20 burpee tucks (10 with tucks at the bottom, 10 with tuck jumps at the top)
3. 30 sumo squats 40
4. 40 curtsy lunges (20 per leg) 35
5. 50 strict mountain climbers (2=1) tapping toe on the forward beat
6. 50 weighted chair lunges (2=1) 10
7. 40 pendulum lunges (20 per leg) 30
8. 30 narrow squats 40
9. 20 burpee mat jumps Jump back to one side of mat, do jump to the other & jump in
10. 10 clean and press + surrender 20


HIIT (5 mins)
Round #1 (50:10), no vest
1. Bear craw hold to kickthrough burpee Jump back to bear crawl & kick thru to both sides
2. Swings 35
3. dive bomber burpee + box jump
4. Lat hop + drop and pop to 3 squat jumps
5. Tricep burpee + 4 plank jacks


AMRAP (5 minutes)
WEIGHT + CARDIO AMRAP
Only 1 full round & 3 of my swapped out first move

5 reverse curls x3, roll back to halasana & roll forward to low squat ninja jumps with hands behind head
5 weighted surrenders 20
5 burpee tucks
5 weighted squat + standing kickbacks (do both legs)
5 tornado switches (2=1) (plyo curtsy)
5 weighted curtsy (2=1) 30


Tabata Pairs 20:10 8x, 8:20min
no vest

1. Handstand (both legs together) + pistol squat (alt sides)
2.  Jack knife get up (lay flat on your back and lift up into crab toe touch) 1 side at a time

1. plank jack pushup and tuck (in plank)
2.  Scrambles (crouch down jump your hands forward and then jump your feet to your hands 4 forward, 4 back- stay low)


Supersets + 5×5: 5 reps (heavy), 5 sets, 10 reps cardio move
Time = 23:00min

With vest, Time = x
1. Curtsy Lunge 35
2. Bulgarian 30
Cardio move = fast feet on step  Everything 5 per leg

1. Squat slow down 40
2. Sumo squat 35
Cardio move = in/out squat jumps (touching floor) Took my vest off for these after the 1st round! Doing 10 of these so low… Wanted to pick up my time if you know what I mean, lol.


Activation + Add-on (first do the left leg moves 1-8, then do the right leg)
30:30
This’d be a great glute burnout, done with ankle weights & alternating legs for each move. It was actually the warm-up in the video but I thought I’d burn more if I stuck it in when hot & consider using weights this time. Nope! Did body weight only & 1 side a time as per instructions, just in the revised location.
1. Fire hydrant
2. Fire hydrant kick
3. Fire hydrant in bear
4. Donkey kick
5. Donkey kick in plank
6. 4 count hold (donkey kick position)
7. Knee in kick back
8. Glute raise rainbow over


EMOM– Abs (4 min)
1. Burpee
2. Lateral plank jumps x 2 (jump back & push up, mat hop to either side)
3. Twisted renegades (bottom of plank) 30
4. 2 switch lunges + wood chopper 15 Holding weight above head when you stand up


Burnout + holds 30:30 (4 min)
with weighted vest
30 sec squat
30 sec squat hold
30 sec left lunge (lateral)
30 sec left lunge hold
30 sec sumo squat
30 sec sumo hold
30 sec right lunge (lateral)
30 sec right lunge hold

Total time 1:46. That’s actually pretty good for me for a video that was 90min long!

Yoga

  • Up to the 2-hour mark. I’ll do more tomorrow because I’ll need a lighter routine after this!

Awesome #EMOM & #tabata #pyramid routine with some easy #yoga to close

Thank god for motherfucking exercise, is all I’ve gotta say.

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EMOM Round 1 With weighted vest. Went with 10lbs each hand for this round, which was too light. I don’t have 12lb weights tho.

  1. alternating front lunges
  2. alternating front lunges + bicep curl
  3. alternating front lunges + bicep curl + over head press
  4. alternating front lunges + bicep curl + over head press + alternating single leg deadlift
  5. bicep curl + over head press + alternating single leg deadlift
  6. over head press + alternating single leg deadlift
  7. alternating single leg deadlift

Tabata Pair 1: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Iron legs: 2 switch lunges, 2 squat jumps, 2 cross ankle jumps
  2. Curtsy lunges 35lbs with kettlebell (I’d do 40 or 50lbs if I had ’em)

EMOM Round 2 With weighted vest. Went with 13lbs each hand, holding two dumbells per hand. Not ideal but it was better work.

  1. hammer curl
  2. hammer curl + Front squat
  3. hammer curl + front squat + military press
  4. hammer curl Front squat + military press + ½ dead lift plank hop
  5. Front squat+ military press + ½ dead lift plank hop
  6. military press + ½ deadlift plank hop
  7. ½ deadlift  plank hop

Tabata Pair 2 with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Wide knee tuck jump burpee (Wide to narrow tuck jump)
  2. Weighted narrow to wide squats 35lbs (50 would be better)

EMOM Round 3 No vest. Went for the 15s, which was challenging!

  1. 10 high knees and drop pop
  2. 10 high knees and drop + push up
  3. 10 high knees and drop + push up + alternating knees in
  4. 10 high knees and drop + push up + alternating knees in + plank rows, 15lbs (too heavy but don’t have 12 pounders)
  5. push up + alternating knees in + plank rows
  6. alternating knees in + plank rows
  7. plank rows

Tabata Pair 3: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Burpee with switch kick at the top
  2. Crab toe touch

EMOM Round 4 with 6lb vest (I should be adding the other to bars back in to make it 8lbs soon)

  1. in/out box squats
  2. in/out box squats + plank jump back (hands on elevation)
  3. in/out box squats + plank jump back + tricep push up
  4. in/out box squats + plank jump back + tricep push up + wide leg mountain climber x4
  5. plank jump back + tricep push up + wide leg mountain climber x4
  6. tricep push up + wide leg mountain climber x4 Hands to the floor here, which made it harder.
  7. wide leg mountain climber Hands back on the bench!

Tabata Pair 4: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Prisoner squat jacks
  2. Golbet Squat with weighted oblique crunch + elbow to knee 35lb kettlebell

EMOM Round 5 with weighted vest

  1. broad jump
  2. twerknado (broad becomes a broad jump with weighted 180) 2, 15lb weights. Would be much better w/ 25s but I don’t have 2 of those.
  3. twerknado + SA clean and press
  4. twerknado + alternating SA clean and press to surrender
  5. 180 jump squat  + alternating SA surrender
  6. Alternating SA surrender
  7. Kneel down to heel sit

Tabata Pair 5: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Wax on/wax off in plank (hands on sliders alternate circles with each hand)
  2. Plank leg circles on sliders

(1:14)

Yoga

  • About 21min.

Interestingly my Karna Pidasana is SO MUCH BETTER than it was the last time I was trying to do ashtanga at all regularly (a whole series, at least twice a week). I still had the lingering effects of the Ganda Bherundasana tweak (which I obtained via practicing angrily and obsessively when my last NYC teacher traffic cop had decided that 3 regular series assists, three times a week was just too much work to bother with.

I love the ashtanga finishing poses still, and sarvangasana, halasansa & karna p are my core favorites.

I also try to do a 1min urdhva d most days I work out, for the psychological & shoulder stretching benifits.