30-min #HIIT & 60-min #yoga #asana

Was ok. It’s so cold & dark in PDX today though…


Half hour HIIT, based on:

30 Day Challenge: Day 15

  • I did (10/50) for all with skipping for a 30-min (rather than 20-min) set. Also had to add a move. I chose swings with the 35lb kettle bell I inherited from C’s friend who moved away. It was quite a jump up when I was used to 20lbs, and that was what spiked my heart rate up to 175 during Sunday’s workout.
  1. Pendulum Hop Hands on floor. Moving quickly hop from one foot to the other while kicking out to the side
  2. Frog Hopper
  3. Curtsy Lunge Kick (right) 20lbs
  4. Curtsy Lunge Kick (left)
  5. Reverse Plank Leg Lift
  6. Plank Jack
  7. Rockette Kicks Jumping between alt kicks
  8. Speed Skater
  9. Double Kick Lunge Jump Lunge back & kick forward, lunge back & kick sideways, replace foot in lunge & then switch lunge to alt side.
  10. Leg Lift Plank forearm
  11. Plie Jump
  12. Mountain Climber
  13. Side Lunge Lift (right) Lunge way out to the side & low, lift extended leg, come up & return.
  14. Side Lunge Lift (left)
  15. Swings 35lbs (38 swings & 179 heart rate at end of this 50-second interval)



  • Suryas and fundamentals, all hand standy, but not primary poses this time. Had to keep the internal heat up in such a cold room.
  • (15/30) intervals = 18-min
  • Finishing
  1. Pinca Mayurasana
  2. Hanuman upright, R
  3. Hanuman backbend, R 
  4. Hanuman upright, L
  5. Hanuman backbend, L
  6. Standing arch A
  7. Forward bend
  8. Stanging arch B
  9. Forward bend
  10. Standing arch C
  11. Uttana
  12. Standing arch C
  13. Seated moving twist
  14. Standing arch D
  15. Uttana
  16. Standing arch D
  17. Marchyasana C
  18. Other side
  19. Urdhva @ wall 1
  20. Rest
  21. Urdhva @ wall 2
  22. Rest
  23. Urdhva @ wall 3
  24. Rest
  • Urdhva D to stand
  • Drop backs – 3
  • Ticks – 3
  • Finishing poses & 2min savasana

2 Rounds #HIIT & some easy #yoga, today’s #workout

I needed me some Bender today. I’m just familiar with her moves & style.


Warm-up: 5min skipping


Full Body Home Workout

  • Weights: 20 reps
  • 1st round, time = 26:13 / 2nd round, time = 25:53

1. Squat to Lunge (right), with bicep curl, 30lbs round 1, 26lbs round 2
2. Squat to Lunge (left), with overhead press, 30lbs round 1, 26lbs round 2
3. Romanian Deadlift 40lbs
4. Man Maker Burpees 20lbs, holding dumbbells at shoulders, jump back to plank & row each arm, then jump up = 1 rep
5. Weighted Sprinter C-sit, 20lb weight at chest, lower back to floor & then come up for alt oblique sit-up, L+R=1rep

  • Cardio HIIT: (10/50)

1. High Knees
2. Russian Kicks
3. Switch Lunge
4. Mountain Climber
5. X-Jump/Cheerleader Jump: round 1 = 21.5 / round 2 = 23.5 reps

Body Weight: 20 reps

1. Down Dog Ab Plank Down dog with leg lifted, knee to opp arm, middle & then same side arm = 1 rep
2. Hip Thrust (right) From table top
3. Hip Thrust (left)
4. Angel Abs Twisting both sides = 1 rep
5. Oblique Pushups Cross 1 leg underneath body & rest on floor, push-up = 1 rep

Total time 1:01


About 24min

#HIIT with skipping & legs, #asana #yoga

I wrote a great HIIT but the yoga was only so-so. I should’ve probably done suryas and standing somewhere in there. Meanwhile C has been working all day on the vegan chili. I’d found the recipe awhile back & said I was gonna make it, but the idea of cooking for a large group of people put me off, I guess. Plus because Wednesdays & Fridays are the most annoying days for me to get to my retail gig, that’s when I’m normally scheduled & this is a super labor intensive dish. I’m impressed with the amount of effort he’s willing to put into it! He went out for the ingredients in the morning & has been busy since.

Funny but after that super intense heat wave, PDX has remained steadfastly chilly. We have some days in the 80s coming up, which means the area I exercise should be at least 70. I’ll try doing more of a vinyasa practice again some time soon.


30min HIIT, Skipping & Squats, my routine

  • (10/50) with Skipping
  1. Squat narrow, 40lbs, A
  2. Squat narrow, 40lbs, B
  3. Squat wide, 40lbs, A
  4. Squat wide, 40lbs, B
  5. Elevated side plank, bottom leg lifting
  6. Other side
  7. Elevated side plank, bottom leg lifting
  8. Other side
  9. Floor side plank, top leg lifting
  10. Other side
  11. Floor side plank, top leg lifting
  12. Other side
  13. Single leg squat, 35lbs, right
  14. Single leg squat, 35lbs, left
  15. Wall sit

Asana (and exercise & stretching goals)

I read something recently where some teacher & blogger described “asana” as that which you do chiefly for the sport value, you know, the poses of social media and attainment. The author believed that people who advertise their classes as “asana” mean that they are workout oriented mainly. Even though my main goal in practicing any form of stretching is mainly to keep steady in the flexibility part of the trifecta / tristhana of fitness (with strength & endurance being the other two legs), the reason I call the yoga part “asana” interchangeably with “yoga” is that my ashtanga background means I’m very used to Sanskrit terms. Except for handstand, updog & downdog of course! No one’s gonna use a sentence when they can use a word. This is the age of communicating in emoticons after all.

  • Back bending intervals in (15/30) for a 22:30minute set. A lot of this is resting too!
  • Urdhva D to stand
  • Drop backs – 5
  • Ticks – 1
  • Finishing, sarvangasana to 5min sirsasana
  • Bhujangasana 1min
  • Marichyasana A 1min
  • Eka Pada Sirsasana 1min
  • Yoganidrasana, 1min each side
  • Parighasana (ballet lets) 1min each side


Lower body #HIIT, #abs & #yoga


That was a pretty good one.

Better Buns: Jump and Burn Workout

  • Round 1 (10/50) with skipping for a 30min set
  • Round 2 (10/50) no skipping for a 15min set Unlike Melissa I don’t do any running, so I generally like to add a bit of skipping to her sets. Doing it this way is extra fun b/c the 2nd set is half as long & seems much “lighter”.
  1. Squat Jump 20lbs, holding weight at sternum
  2. Side Lunge Punch, 10lbs with hook punch
  3. Single Leg Hip Thrust (right) from table top
  4. Single Leg Hip Thrust (left)
  5. Monkey Push-up & Tuck Jump
  6. Plie Jump
  7. Romanian Deadlift, 40lbs
  8. Chair Lunge, 20lbs at sternum
  9. Sit to Stand (right), 10lbs, sitting to rack
  10. Sit to Stand (left)
  11. Curtsy Lunge Kick (right), 35lbs 1st round, 40lbs 2nd round
  12. Curtsy Lunge Kick (left)
  13. Step Up (right), 20lbs, step up & kick straight out to the back Leaving my working foot on the bench between reps (but onloading fully on the landing leg) to get more reps in the interval
  14. Step Up (left)
  15. Burpee

Quick Stomach Toning Workout

  • Last time I did this along with the video for reps. Today I did (10/50) for a 10min round.
  • 2 rounds, 21min

1. Scissor Sit-ups, In extended boat, straight legs & arms overhead. Raise alt legs straight up to touch,
2. Extended Heel Tap, On back, heels & shoulders off floor, arms extended straight out. Tap heels together. 2nd set doing reverse curls with 3lb weight bet feet.
3. Lift and Tuck, In extended boat, raise straight legs & then do a tuck
4. Balanced Side Crunch (right), Legs bent, feet off the floor, over to one side & crunch.
5. Balanced Side Crunch (left)
6. Hip Lift Circle, Reverse curl then circle to alt sides
7. Bicycle, Keeping spine fully on floor, just twisting & touching elbows to alt legs
8. Torso Raise, As per Rumi. On belly, feet off the floor, shoulders lifted. Reach arms forward & then pull back, lifting up through the back.
9. Side V-Up (right) 1st set / 2nd set doing BodyRock style Vabs with 3lb weight bet feet
10. Side V-Up (left)


  • Sirsasana – 5min
  • Bhujangasana
  • Anjenayasana
  • Supta Virasana
  • Malasana
  • Sarvangasana
  • Halasana
  • Karna Pidasana
  • Matseyendrasana
  • Savasana

#HIIT #WOD & #Asana #Yoga

That was a good one! Tough though. Might have to do a yoga-only tomorrow. I’m having trouble getting up & down the stairs now, lol.


15-Minute Per Round: Full Body Interval Workout

  • (15/50) Skipping, for a 32:30min set
  1. Overhead Squat arms stretched up straight overhead, squatting low
  2. Lunge Jump
  3. Hip Thrust (right) from table top, weight in supporting heel
  4. Hip Thrust (left)
  5. Plie Jump
  6. Shoulder Press 40lbs Changed this one from down dog push-up b/c I’ve been doing mainly pushing moves with my upper body lately & there are divebombers in the next set
  7. Dips
  8. Leaning Plank hands on either side of mat, lean into 1 arm, straightening the other & looking toward it, alt
  9. Plank Press forearms, clasped hands. Put chest on floor & bring back up
  10. Urdhva Dhanurasana
  11. Frogger (wide feet)
  12. Lateral Raise Lots of leg lifts in the next set
  13. Straight Abs Lots of leg lifts in the next set
  14. Elbow Tap Side Plank (right) Forearm side plank, tapping top elbow to floor
  15. Elbow Tap Side Plank (left)

EMILY WOD 6 : RumFit Challenge: Total Body Exercises With Extra Emphasis On The Butt And Abs

  • I part, 4 rounds
  • Rumi’s time = 13:46 min. My time = 15:24

8 Dive bomber
16 ALT pistol Can’t believe I got through 4 rounds of pistol squats. I still have to prop my heels on 10lb weights to balance tho. MY QUADS ARE GONNA HATE ME TOMORROW.
32 Abs leg drops like a leg lift, lying on back, but emphasis on the down part
64 High knees sprint

  • II part – 2 rounds
  • Rumi’s time = 9:10 min. My time = 11:38

8 Elevated renegade row – both sides one after the other, 20lbs
16 Plank elevated legs jumps jump from bench down to floor & back up
32 ALT renegade row, elevated 20lbs
64 Swing 20lbs


25min of (15/60) freestyle, quad-release-heavy intervals, not including a closing 1min savasana