#Tabata #HIIT #reps and #yoga

Tried a new channel for part 1 of today’s workout, more tabata. I must have a shorter attention span lately! Or maybe I’m doing more tabata as a bit of a “relief” alongside rep-based sets. I think reps work me a bit better than HIIT, but though I’m thorough I’m also a bit slow-ish, so they tend to take a longer amount of time that’s hard to predict.

Anyway, if you knew how much wine & beer I had yesterday, you’d be really impressed!

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Lenula’s Lifting, Leaping Leg Destroyer

Warm-up (@2:30)

HAMSTRINGS
Tabata: (20/10 x4) +8lb vest
1. Shuffle, heel grab
2. Donkey +rockstar

Strength: (50/10 2 rounds) +8lb vest
1. Pigeon DL 40lbs
2. Sumo DL 40lbs
3. 1-leg DL (L) 30lbs
4. 1-leg DL (R)
5. DL + Squat 40lbs
6. Hamstring Curls I did reverse plank to knees-in w/ my feet on sliders instead of putting a dumbbell between my feet

QUADS +8lb vest
Tabata: (20/10×4)
1. Box Squat Jumps
2. Jump Lunges L-R

Strength: (50/10 2 rounds) +8lb vest
1. 1-Leg Squat (L) to forward lunge on R
2. 1-Leg Squat (R) to forward lunge on L
3. Lunge + Stork + Kneel (L) 20lbs
4. Lunge + Stork + Kneel (R)
5. Rotational Goblet 30lbs 1st round, 40lbs 2nd
6. Power Squat (Down slow, power up) 40lbs

GLUTES +8lb vest
Tabata: (20/10 x4)
1. Shuffle, heel grab (again… wah ha ha…)
2. Low Squat + Jump

Strength: (50/10 2 rounds)
1. Shuffle Swing 15lbs 1st round, 20lbs 2nd
2. Dragon Lunge 30lbs
3. Glute Bridge or Hip Thrust
4. Open Hip Raises 30lbs
5. Jumping 1-leg Glute Bridge (L) Changed this move to the Bender style hip thrusts from crab since I feel it more in the glutes that way
6. Jumping 1-leg Glute Bridge (R)


Reps

This is part of a random challenge Lisa posted without a video on her Facebook. Greyed out moves are ones I skipped since I’d just done a legs set. And I did less than half of it! I’m not sure how I feel about 50 reps either. 25 seems more reasonable. Anyway, after move 8 I was at about 90-min into my routine so I changed to  yoga.

  1. 50 Bench Flys (15lbs x 2)
  2. 50 Hammer Curls (15lbs x 2)
  3. 50 Lunge – Left (30lbs)
  4. 50 Lunge – Right (30lbs)
  5. 50 Bent Over Flys (10lbs x 2)
  6. 50 Bench Tuck Abs (3lbs held in feet)
  7. 50 Chest Press (20lbs x 2)
  8. 50 Arnold Press (15lbs x 2) – 30 reps

Yoga

  • 45minutes

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Short, late #HIIT workout

I think I’m a little burned out on the HIIT lately. Or I need new shoes, inspiring clothes and workout situations? LOL. That’s not gonna happen. But I do have a friend visiting for 10 days very soon. I’ll probably only get in a few sessions a week max. Maybe two!

Today I got distracted with studying and then killing (I think) a new piece, but I’m getting more adventurous… I’m still going to post it (in lamdod 0f course), even if it sucks.

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HIIT Ladder + Tabata: Full Body Cardio Muscle Builder

  • With a couple added moves. Done from the list, with weighted vest.
  • Super annoying cause my battery was real low so I plugged it in b4 starting. Then I got mixed up with the moves & had to stop twice. Then my phone wouldn’t connect with the charge again & I kept getting low memory messages. Plugged it into the laptop for the tabata & that worked.

1x Part One (10/50), 17min

  1. Tuck Jump Burpees I omitted 180 turn. I like to connect elbows w/ thighs & it’s better to go straight on for tuck jumps in that case
  2. Diagonal Squat Jump Walk
  3. Side Jump Lunges
  4. Three Wide Mountain Climbers/One Jump Lunge
  5. Falling Lunge R (L on the way back down) Step out to the side & smoothly drop into lunge. Lift knee & hop on return
  6. Triceps 180 Burpee/Plank Jump (hop in-out-in)
  7. Plie Squat Jumps
  8. Broad jump forward, bunny hop back Three Wide Mountain Climbers/One Jump Up This move was written in twice but wasn’t done twice, so I decided to just add in a move I like & keep the 9-count.
  9. Plank Jump/Dive Bomber/Wide Tuck Feet wide for all.
    (Now Go Backwards Till You Get To The First Exercise)

1x Part Two (20/10)
Squat Jumps Narrow & Wide
Three Jump Lunges/Three Plyo Jumps

1x Part Three (20/10)
Star Burpees
Ski Jumps Narrow squat jumping side to side, swinging arms as if you’ve got poles



1x Part Four (10/50) 17min
OK I have a shitty weighted vest & now it’s all stretched out. I’m not handy with sewing & I don’t have $ for repairs so I can’t do all this fancy “turn it upside down & stitch it tighter in various ways” that all the YouTube trainers do.

It ends up around my freaking shoulders EVERY SINGLE TIME I jump back into plank for anything. I took it off for the descent back to move 1 on this set. Fuck it.

  1. Narrow Squat Jump/Tuck Jump/Star Jump
  2. Push Up Bear Crawl Get in crawl. Take a step forward w/ 1 hand & leg, push-up. Go forward as far as you can & then back up.
  3. Curtsy Jump Up R
  4. Curtsy Jump Up L
  5. Push Up Touch Back Reach back & touch alt foot.
  6. Diamond Burpees Diamond push-up, diamond jump.
  7. Bunny Hops Moving foward & then backward.
  8. Heel Click Standing & w/ hands on floor/Pike Press/Push Up
  9. Straight Abs I just added a move to keep this set the same length as the first one.
    (Now Go Backwards Till You Get To The First Exercise)

Jump rope #HIIT & #yoga

That wasn’t pleasant but at least I got some exercise in today.

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adapted from: BodyRock – Full Body Skipping Fat Burn HIIT Circuit

  • From list on my own timing, (15/50)=49:40 for 2 sets.
  • Last done 12/17/16 & is further adapted here

Repeat cardio: Jump rope

  1. Squat 40lbs / Jump Squat
  2. Push-up, clean & press, squat & press, 40lbs
  3. Side to side squat, 40lbs (alt leg stepping out to the side, holding weight in middle)
  4. 180˚ jump squats (touching floor @ bottom)
  5. Heel Click / Donkey Kick
  6. Wood chops, 15 (subbed for side to side swings)
  7. Other side
  8. Alt Pistol Squats
  9. Tricep Push-ups to reverse plank ½ dip, hands on blocks
  10. Bulgarian RL 30lbs
  11. Other side
  • 2min rest
  1. Dips
  2. RL Overhead tricep & stationery lunge, 20
  3. LL Bicep curl pulse & stationery lunge, 20
  4. Plie squat & Y press-swing up, 20 (weights swing down bet legs on the down)
  5. Elevated side plank, lift bottom leg & then bring knee in to top elbow
  6. Other side
  7. Half burpee & hop lunge back alt sides
  8. Deadlift, pulse @ the bottom & swing weights toward back of body on the up 40
  9. Leg lift, table top on up, then swing hips back toward L-sit on the down(Bender style)
  10. Other side
  11. Swings 35lb kettlebell

Yoga

About 44min

  • Suryas & fundamentals
  • various non vinyasa poses

Recovery workout, 54min #HIIT & 37min #ashtanga #yoga

I’d thought I’d be downtown cleaning today, but it was just as well I wasn’t needed in. I had a Creative Circle notice to respond to, and I finally got around to updating the links on my interactive resume. I had to draw a portfolio icon and change my first website from my soon-to-be-obsolete iPage website to my space in Adobe Portfolio. I also reduced the buttons from five to four, and swapped out Pinterest (only for working) for Instagram (much more relevant in terms of describing me).

Also had another session on a watercolor I’m calling “Cricket in the Snow”. It’s going to stay pretty light… I will probably do one more session and then call it done.

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HIIT

  • 15/50 w/ 2min rest between sets = 54min

* Cardio: skipping

  1. Squat jumps 10lbs
  2. Dead lift, squat, alt lunges 40lbs
  3. Star jumps
  4. Lunge forward with SA press,up, 20lbs
  5. Other side
  6. Wide leg frogger , keep feet just outside mat & jump forward & back
  7. Surfer Burpees
  8. Tricep dips, with switch kick I could REALLY feel yesterday’s tricep superset here!
  9. Step up, kick backs R 30lbs
  10. Other side
  11. Squat & press, push-up, tuck jump 40lbs
  12. Kettlebell swings 35lbs

* Cardio: quadzilla / knee-in low lunge & switch lunge alt. Discovered I don’t really love quadzillas enough for six 50-sec intervals. Maybe having 3 cardios here & adding jugglers would be good.

  1. Half burpee with upright row 30lbs
  2. C-sit tuck & press, 20lbs (3lbs bet feet)
  3. Clean & press 40lbs, 4 squat pulses
  4. 4 Ski abs , 1 push-up jack
  5. 4 Wide leg mountain climbers /  Kick out & forward
  6. Elevated push-ups – lifting alternate leg up
  7. Pendulum lunge 40lbs 
  8. Other side
  9. Front & side raise 20lbs
  10. Alt pistol down, roll back, push-up, tuck jump
  11. Jack knife, pike press abs – 10lbs in hands, 3lbs bet feet
  12. Right angle shoulder tap feet on wall, butt over shoulders This is a good way to get stronger for handstand shoulder taps I think. My butt wags way side to side. I’ll have to film it for a laugh. Felt much more stable though.

Yoga

(15/30) back bending intervals

  1. Anjenayasana R
  2. Hanuman upright, R
  3. Hanuman, back leg bent (strap) R
  4. Anjenayasana L
  5. Hanuman upright, L
  6. Hanuman upright, L
  7. Standing Arch A
  8. Forward Bend
  9. Standing Arch B
  10. Forward Bend
  11. Standing Arch C
  12. Uttana
  13. Standing Arch C
  14. Seated Moving Twist (rest)
  15. Standing Arch D
  16. Uttana
  17. Standing Arch D
  18. Seated Moving Twist (rest)
  19. Urdhva D, A
  20. rest
  21. Urdhva D, B
  22. rest
  23. Urdhva D, C
  24. rest
  • Urdhva D to stand
  • Drop Backs – 3
  • Ticks Handstand, dropping to the floor in backbend – 3
  • Ashtanga finishing to sirsasanas, lying twist, very quick savasana

Insane #reps & #HIIT workout plus #yoga

This routine had about 253 push-ups in it, I shit you not. I’m not exactly sure b/c I forgot to count on one of the timed, HIIT sets.

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Skipped the video warm-up. I did the whole routine from a list & wore no weighted vest.

I cut some moves from the insane “burnout” at the end & put them at the beginning, to break that heinous chunk up a bit.

Epic Full Body Blitz #2

¹BURNOUT Juggernaut: (time = 11min)
50 Box Squats 40 

50 Goblet Pulses 35lb kettlebell
50 Twisted Plank Rows 25 per side, bringing other knee in & toward that shoulder 20
50 Dynamic SL Pushups Lifting alt legs, moving fast, shallow range of motion. Elbows in.


15 reps superset 4x About 10min, and I thought, “What have I gotten myself into?”Put this set next b/c my triceps were already tired & needed a break!
1. SL hip thrusts (switch legs each round) Shoulders on bench
2. Full DL to 1/2 DL =1 rep 40lbs

15 reps superset 4x (120 push-ups in the 1st set!) Time = 14min
1. Yoga Tricep push-up
2. Box straddle to tricep push-up on bench Start on bench, hop down, jump back for push-up. After 1st round I thought, “FOUR FUCKING TIMES???”

40:10 3x 5 mins
1 Swings 35lb kettlebell
2 3 switch foot mtn climbers to Arnold press 30 Keep hands on weights for switch lunges, then stand w/ 1 knee lifted for press. Figured out on round 2 to get stabilized in the lunge & then pick up knee while getting arms into position for the press. Smooth flow that way.

50:10 3x 9 mins
1. Clean and press drop weight to box jump 40
2. Breakdance push-ups Start in crab & lift 1 leg. Kick it under & push-up
3. Decline SL burpee pistol

30:10 5x 6:40
1. Weighted high knee toe taps 10
2. Surrenders 20

25 reps 4x Time = 10min, only accomplished w/ shallow range of motion but this working is LONG & hard, lol.
1 Discus (switch arms each round) 10 Squat to diagonal swing, using other hand to meet weight
2 Bulgarians (weighted switch legs each round) 30

50:10 3x 6 mins
1. Box jump oblique hop burpees Hop feet outside both shoulders, then center & up to box jump
2. Back load alt Forward lunges 40

50:10 7 mins
1. Plank Knee Cross + Spiderman Pushup (knee to elbow, then do spiderman pushup, switch legs)
2. Twisted Mtn Climbers
3. Quadzilla / Box Jumps 4 wide high knees, rotating squats
4. Forearm pop up to commando down Plank to forearm & pop up if you can – wide feet
5. Decline Shoulder Taps
6. Pistol Rollback SA Burpee No push-up. Put both feet down after the pistol stand. This was pretty damned messy, lol.
7. 3 switch lunges + kick through & handstand

BURNOUT Juggernaut:
50 Decline Pushups Went probably less than half my normal, full range of motion here
50 Box Jumps For once I was HAPPY I’m limited to a mere 13″ elevation!
50 Chest Press 40, dropping to 30lbs for last 20 reps (was getting wobbly)
50 In & Out Squat Jumps no added weight, touched floor every squat
50 Arnold Presses 30
¹ Last 4 moves are at the beginning of the routine

(Time = 1:53)


Yoga

About 18min

#HIIT #reps & #yoga

Internet up on The Hill was really spotty all day Sunday, so I made sure to preview another workout (as slowly as it had to be) so I could work out entirely from a list. I like to do that anyway, a lot of the times, because I like to listen to music and not be distracted by another pace.

This was a low burner but I didn’t mind for today. Normally I do my own, jump rope warm-up but I’d had enough of that for a bit. On the other hand, the first five sets of this workout, at least, would be really good done another time, w/ like 3min of jump rope before each one.

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Upper Body and Burpees by Miranda B

Warmup 30:30 jog arm circles, walk out pushups, down dog glute raises and tucks
runners lunge and twist, rev lunge and knee circles, butt kickers

SET 1: Biceps: 50:10 (hold):10 rest 2x
1. Bicep curls then hold for last 10 seconds 26
2. Wide bicep curls + press out then hold for last 10 seconds 26 While curling down, pause half way & press out & hold a beat. This was holding one 10 and one 3 (by the thumb) in each hand. First round I hadda drop the 3s for the hold-out. Second round I went with 20lbs total.
3. Hammer curls to wide hammer curls to rev grip pushup burpee 30 Palms facing forward on burpee push-up. For hold, stop where ever you are in the burpee. Forgot hold 1st time thru – working from list 🙂

SET 2: Triceps 50:10 (hold): 10 rest 2x
1. Tricep kickbacks hold in position for 10 seconds 20
2. OH extensions 20
3. Tricep push-up burpees For hold, stop where ever you are in the burpee. Was in plank  both times.

SET 3: Shoulders 50:10 (hold):10 rest 2x
1. Arnold press then hold overhead for last 10 seconds 30 Start w/ palms facing you & press up with palms facing out.
2. Front raise to lateral raise then hold in either front or lateral raise for 10 seconds 20 Hold is 1x in either direction.
3. Clean and press to burpee 40 Hold was a squat w/ dumbbells on shoulders for both rounds.

SET 4: Back 50:10 (hold):10 rest 2x
1. Back flys hold in open position for 10 seconds 20 Standing, bent over, slight bend in arms.
2. Back extensions on hold for 10 seconds Swimmers, Rumi style, on belly on floor, feet off floor. Extend arms forward, lifting shoulders, and then pulling elbows back. Hold in this last position.
3. Wide to narrow rows to burpee 30 Row after you jump in, stand bent over, first row elbows close by body. Wide row palms facing back, elbows out wide. Plank holds again.

SET 5: Chest 50:10 (hold):10 rest 2x on bench
1. Chest press hold for 10 seconds at top squeezing chest together 40
2. Chest flies hold for 10 seconds squeezing chest together 30
3. Decline Burpee to wide push-up Hold was jumping & then decline plank.

Cardio 50:10 2x
1. Full release Burpees w/ tuck jump
2. 3 Switch lunges to handstands
3. Mountain climbers
4. Heel click to Donkey kick
5. Box jumps

BURNOUT: Reps EMOM I’m slow & didn’t feel like trying to rush the moves or shorten up my range of motion. Time =  17min

1. 10 rev grip pushup burpees 40 With deadlift, no jump.
2. 10 tricep pushup burpees
3. 8 clean and press burpees 40
4. 8 wide row burpee 30
5. 8 decline wide pushup burpee
6. 10 full release burpees
7. 8 switch lunge handstands
8. 20 mtn climbers 2=1
9. 10 angry donkeys
10. 10 box jump tuck jumps

ABS by Ritter ankle weights
20 bicycles 2=1
10 V-up, 10lbs also in hands
15 Pike abs w/ feet on sliders
10 Feet on bench, tap alt foot out & down, 2=1
10 leg lift to rev crunch

(Time 1:27, tho I lost a couple minutes in the warm-up cause I’d set the timer wrong.)

Yoga

Just the minimum. I think I’ll do an all yoga tomorrow, with possibly only a jump rope warm-up, if even.

#HIIT warm-up & a little freestyle #ashtanga #yoga

That was more than a little clunky & not fun but I got the workout in. I always suffer when I do minimal stretching after a long circuit thing, as per my last workout on Wednesday. I got stiffer during my rest day.

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HIIT warm-up

(15/50) with jump rope before every move, time = 32:30

  1. SL forward lunge, side lunge, back lunge, 40
  2. Other side
  3. Tricep Dips & Switch Kick
  4. Alt pistol squat
  5. Curtsy lunge, kick out, 35
  6. Other side
  7. Reclining Tricep 20lb
  8. Warrior Deadlift (right) 40lbs
  9. Warrior Deadlift (left)
  10. V-up abs, 10lbs
  11. Squat / RL Side Kick Press 40
  12. Squat / LL Side Kick Press 40
  13. Kneeling overhead tricep, 20. Holding weights overhead, start sitting on heels. Come to kneeling, squeezing butt & bending arms to drop weights behind head.
  14. Bike abs
  15. Swings 35

Yoga

About 70min or so.

  • Suryas & fundamentals
  • Marichy C and D, 2nd to Laghu Vajrasana, EPRK and Kapo B
  • 1min on rack
  • Urdhva D, drop backs – 3, ticks – 3
  • Try for 90-second Pinca M I totally fell out of it in clunky, lopsided fashion at the last beep tho, which is not great for coming out of an inverted backbend! LOL
  • Finishing & 2-min savasana