#HIIT warm-up & #ashtanga #yoga

Fuck the fucking snow. Fuck this winter. Fuck corporations in general and especially fuck athletic corporations.


Obviously the max of 223 below is a Polar monitor glitch. I didn’t catch blip while working out, but I do believe the average because I was burning really high.


We’d decided to go to an early evening movie yesterday, not knowing this latest fucking storm would dump New England levels of snow. I was the one who suggested we get our grocery shopping done early – to toot my own horn, because if I don’t no one else will – and it was a damn good thing because it was already getting pretty hairy by the time we headed home. And judging by the stocks the food co-op had right before the last snow, there would’ve been very slim pickings by that fucking point.

The main point of my mentioning that is with the shopping and the movie I didn’t get a workout in yesterday. You can be sure that this morning I: meditated; did my mantra; did the banishing spell and then got my workout in. Hey, with this storm I lose the chance to make any pocket change this week. And I lost another week due to the fucking cold. I’ll have my endorphins, thank you.

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HIIT warm-up

1. Jugglers High Knees
2. Burpee
3. Jump Kick (right)
4. Jump Kick (left)
5. Russian Kicks
6. Squat Jump
7. Mountain Climber
8. Lunge Hop (right)
9. Lunge Hop (left)
10. High Knees Tap
11. Frogger
12. Heel Tap Squat Jump
13. 2 Plank Jack/s, 2 Knee In to Opp Arm
14. Alt Pistol Pop Up Note to self: pistols should go in the first third of a set this long!
15. Low Jack

Yoga

About 72min

  • Suryas & fundamentals
  • Marichy C & D
  • Second to Laghu Vajrasana, EPRK, Kapo B (x2?)
  • Urdhva D, 3 drop backs, 3 ticks Takes about 1hr to get to finishing with this format
  • Finishing
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Short, 23min #HIIT and 54min #ashtanga #yoga

Wasn’t going to do it, but after spending hours on the floor today, all hunched over drawing, and then lying in bed taking in hermetics clips on YouTube, I thought, Well why not? Nothing says I can’t work out at night. I wasn’t even all that sore today, after yesterday’s exercise blitz, except for a bit in the glutes. It’s almost impossible for me to get my glutes sore. I’d need much heavier weights to do it in a normal length routine, but I guess if I go on for fucking ever I can do it, lol.

Still burning high today.

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HIIT

Based on a Bender 30 Day Challenge: Day 2: Full Body Fat Melting Workout, with my changes / revisions in blue. This is a no-rest set, so I changed the time from 30/50 to 40/50 for a 22:40min set, because I always lose a little time with the jump rope transition.

  • Repeat cardio: jump rope
  1. Surfer Burpee
  2. Side Lunge, Step In & Leg Lift (right) 20
  3. Other Side (left)
  4. Box Jump, Tuck Jump
  5. Lunge Jump
  6. Divebombers
  7. Reverse Curls
  8. Mountain Jumper
  9. Bicycle
  10. Frog Hopper
  11. Rotating Push Up, Foot Touch
  12. Reverse Forearm Plank, Leg Lift, alt
  13. Star Jump Burpee
  14. Tricep Pulse Kickbacks 20
  15. Overhead Tricep 20

Yoga

54min

  • Suryas & fundamentals
  • Back bending intervals (10/30×18=12min)
  • Finishing poses & savasana

No impact #HIIT, #reps and #yoga

Well I’m pretty sure I over did it yet again, but in defense of my own stupidity I have no other outlets. I should really start keeping track of the times I leave the house, further than walking Henry around the yard! A trip to the food co-op is now exciting, and a trip to Whole Foods is SUPER exciting. That’s how pathetically restricted my life is. It’d be idyllic here, if I had an income, a small car and a downtown studio. I have none of these things. And in spite of my exercising I have a constant, soft pooch in my lower belly, but like I’ve said before, when I’m not working out I’m completely inactive.

I’ve got Henry and Charlie though. Both are snuggly.

I do think I’m going to pretend shop for a studio, just to torture myself.

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DAY 6: Silent Night Full Body Sculpt

Wore my ankle weights for it. Got the idea from a comment on the YouTube page.

Warm Up: 30:30
1. March in place arm circles
2. Down dog cobra
3. Fire hydrants R
4. Leg lifts R
5. Fire hydrants L
6. Leg lifts L


Each set is HIIT at 50:10

Set 1 1x 4 minutes
1. RL Fwd Lunge + Pass under + Alt SA Bent Arm Raise while in lunge 25
2. RL Curtsy lunge + SL DL 30
3. LL Fwd Lunge + Pass under + Alt SA Bent Arm Raise while in lunge
4. LL Curtsy Lunge + SL DL

Rep based moves:
1. 8 bear crawl hold ceiling stomp + Fire Hydrant / per leg (fluid movement)
2. 8 Plie Squat & Upright Chest Press (squat & press elbows together, come up and press OH) 20
3. 8/leg Slider Rev Lunges 30
4. 8 (2) slider mtn climbers 1 jack pushup

Set 2 2x 8 minutes
1. Swings 35 / elevated feet knee in & opp arm
2. RL Slider Side Lunge with weight touchdown, stand and press out and OH
3. Swings 35 / elevated feet knee in & opp arm
4. LL Slider Side Lunge with Weight touchdown, stand and press out and OH

Repeat rep moves

Set 3 1x 4 minutes
1. Heavy squat 3 pulses 40
2. Plie hold ankle taps with single weight 15
3. Heavy Squat 3 pulses
4. Plie hold ankle taps with single weight

Repeat rep moves Took my vest off for the push-up move starting this set. Stupid vest is SO hard to get back on w/out tangling tho. Have to pause the video every time.

Set 4 2x 8 minutes
30 for all. Loved this set, especially with ankle weights & vest (which brings total extra weight load to about 50lbs)
1. Lateral RL Step up Rev Lunge
2. RL Bosu staggered Squat to Lateral Leg Lift
3. Back Load Lateral LL Step up Rev Lunge
4. LL Bosu staggered Squat to Lateral Leg Lift

Repeat rep moves

Set 5 1 x 4 minutes on bench, 30 for all
1. Heavy Hip Thrust
2. Pullover + narrow chest press
3. Heavy Hip Thrust
4. Pullover + narrow chest press

Repeat rep moves

Set 6 2x 8 minutes
Left vest off here as I was getting sick tired.
1 RL Curtsy + SA swing 20
2 RL Bulgarian weight to toe + SA clean and press 20 first set, both sides, then I hadda drop to 15 for the 2nd round
3 LL Curtsy + SA swing
4 LL Bulgarian + SA clean and press

Abs slider burn and cool/s
20 mtn climber sliders 2=1
15 plank slider jacks
10 tuck abs
5 T stand toe touches/leg
10 hamstring heel pulls
15 wide mtn climber 2=1
20 alt plank kickunders 1=1

(Time = 1:24. I took lots of breaks!)


Yoga

Only 7min

I managed to work out! #HIIT and #ashtanga #yoga

I’m gonna blog as much as I want today

I think I’m still going to have to take an advil though. I thought I’d work out first & see if I still needed it. Yep. I’m glad I worked up a sweat though cause I really fucking needed the endorphins. I’ve had Henry sequestered with me upstairs so I can keep an eye on him. I took the cone back off after three hours of salve soaking in, but of course he’s licked that area a lot. I followed him around awhile, relentlessly foiling him when he’d lick over the raw areas. I’ll have to see how it looks tomorrow…

He seems to want to stay close. He was parked right in front of my rope zone all through the HIIT.

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BodyRock – Full Body Skipping Fat Burn HIIT Circuit

  • From list on my own timing, (15/50)=48:40 for 2 sets.

Repeat cardio: Jump rope

  1. Push-up, clean & press, squat & press, 40
  2. Side to side squat, 35 (alt leg stepping out to the side, holding weight in middle)
  3. 180˚ jump squats (touching floor @ bottom)
  4. Elevated push-up & punch out, alt arms
  5. Pull-ups
  6. Wood chops, 15 (subbed for side to side swings)
  7. Other side
  8. Push-ups to reverse plank (or dip), hands on blocks
  9. Push-up & row, lifting opp leg, 15s feet elevated
  10. RL Weights overhead, backward lunge with a press-up, then knee lift, 20
  11. Other leg

    1min rest 

  1. Dips
  2. RL Bicep curl & stationery lunge, 30
  3. LL Hammer curl & stationery lunge, 30
  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
  9. Leg lift, table top on up, then swing hips back toward L-sit on the down (Bender style)
  10. Other side
  11. Hanging from pull-up bar, lift straight legs & V out

Yoga

  • Suryas & fundamentals. Handstands felt really good today.
  • Dandasana & the two paschimos.
  • Finishing to Sirsasana. Savasana.

It’s still ashtanga if I did a couple surya namaskars! LOL. Not really but anyone familiar would recognize it. What I love about combining the bits of Ashtanga after HIIT is that you don’t have to do anything at all extreme in the yoga to still get a good workout. This is not so with the yoga alone!


I needed to “brush up” on my flea comb technique! I found the tip of putting soap in water to dunk the comb in, also that you should wipe the comb after each use in order to avoid redepositing any eggs on kitty. Gonna boil some water before I corner kitty under some bright lights this evening. #party

Who the hell knows how long this workout took me? Was fun tho.

Ya, ya I was supposed to do astanga but I felt like I wouldn’t be able to keep my blood out of my feet today, “moving”, in other words. HIIT is much more reliable in its physiological and emotional effects, and sans monitor still I decided to follow along with a Julia routine without previewing. I ended up taking forEVER, stopping after each section to jot down notes. Hey who cares how long it takes me if it’s not in the stats? 🙂

I’m very pleased Julia got ankle weights because I love using mine. I bought them way back for the constant rehabilitation of my previously impervious knees, which kicked in after about 2.5 years of full 3rd series. I use them mainly for inner & outer thighs & glute work, so they’re a little heavy for me for ab work involving extended legs. Plus I just did some of that yesterday! Definitely pushes me out of my comfort zone.

Holiday Happiness Workout by Jori

Warm-up: 10 reps each
– Jumping Jacks (for Joy)
– Squats (for Presents)
– Lunges (Reindeer Pulling Santa’s Sleigh)
– Push-up Rotations (Looking to the Sky waiting for Santa)

Melting Frosty (x 2) 50:10 10 mins with 8lb vest, which I regretted when I got to move 5!
1.Wide Bicep Curl + Press Outs (Twig Arms) 20
2.Bent Over (button) Rows (Jacket/Coat) 40
3.Diagonal Cross Body Front Raises (alt R/L) (Scarf) 20
4.Tricep OH Extensions (Hat blows off) 20
ball block squeeze (bet thighs) diamond Push-ups

The Grinch’s Legs (x 2) 10 reps each with 8lb vest
1.Sumo Squats + 4 Sumo Pulses 30
2.Pendulum Lunges Right on Sliders 3 pulses 30 / 20
3.Pendulum Lunges Left on Sliders 3 pulses
4.Deadlifts 30/40 When I don’t preview a workout I find myself stopping after every set to take notes. I’m especially bad today when I’m still sans monitor. 

The Star of David (Tabata Pair: (4 min) 20:10 x 8) with 8lb vest
1.Star Jump Burpee Box Jumps
2.Plank Jack Toe Touch

Santa’s Bowl Full Of Jelly (x 2)
With ankle weights. I think mine are about 4lbs per leg. I think each of the little bags is 1lb & I’ve got 4 of 6 filled.
1.10 Ball Block Passes
2.20 Flutter Kicks
3.10 Side to Side V-ups MAN are these hard w/ 2 ankle weights. I’d started out handicapping by holding a 3lb weight bet feet and that’s a big difference. Then I moved up to a 5lb (sometimes, not always). 
4.10 elevated Commandos

The Menorah’s Shine (Tabata Pair: (4 min) 20:10 x 8) No vest
1.Candle Stick Burpee
2.Split low Jack Lunges (1/2 a Jumping Jack into a Rev. Lunge Right, 1/2 Jump Jack into a Rev. Lunge Left) I’m not too good at getting my vest on & off quickly (it’s a cheap one which might be the problem), so I held a 5lb weight in each hand @ my hip crease for these.

Home Alone: Kevin’s Booby Traps (x 2) 50:10 6 mins
1.Agility: In, In, Out, Out (over step, Bosu, Bench, or just on floor like a ladder)
2.High Knees Side to Side Laterally (L-R) to end of Mat with Lunge back touch down hitch kick
3.Big Hurdle: Burpee w/ Push-up and into lunge and pike jump Was really bad at this one! I can barely do the pike jump starting with both legs together. I took off my vest for the 2nd set & since I’d mistakenly alternated the lunge legs 1st time thru kept that. I’m marginally better when it’s the LL back.

6 Min AMRAP  (5 reps each exercise) No vest
1. Broad Jump Forward + Tricep Push-up + 4 Plank jack Shoulder Taps + Bear Crawl Back
2. Oblique Plank Hops w/ 3 OH Swings 15
3. 8 Mt. Climbers (I did mine 1+1=2) + x 2 Lateral hop Plyo Push-Ups (L/R)

Bootyful Legs and Butt Burnout:50:10 2x Stay on one leg for first round then switch for the second round: with ankle weights
1.Donkey kicks (ceiling stomps)
2.Straight leg lifts
3.Fire hydrants
4.Plank kick unders and toe touch
5.Crab toe touch

Some yoga poses

I’ll try to do a serious practice tomorrow. Maybe I should go ahead & order a new monitor from Amazon today, in case the battery doesn’t work on the situation Tues…

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!

Upper body #HIIT, some #abs and a tiny bit of #yoga

In deference to my neck tweak I didn’t wear my vest today. And in deference to the micro moon I didn’t do a (real) yoga practice. Bit of a low burn… Not sure if I was psyching myself out to be low energy because of the moon, but I got one in. So far I haven’t gotten in a workout on Wednesday afternoons, when I get back to the hill, because I’d rather eat! You never know though.

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Warmup (10/30×10=6:40min jump rope intervals

BodyRock – Upper Body & Cardio

Did the whole thing 15/50 instead of doing shorter working intervals from move 40 on, as per video. 2 sets with a 1.5min break in between

Set 1

  1. Jumping jacks
  2. Superman burpee tuck jump
  3. Bicep curl to 70% up, 26
  4. Pike push-up, jump feet out to reg push-up
  5. Bicep curl, 26
  6. Half burpee (no push-up) & tuck jump
  7. Hammer curl, 30
  8. In & out squat jumps, touching floor w/ fingertips
  9. Hammer curl
  10. High knees
  11. Upright row, 20
  12. Jump squat & hop to back lunge, alt legs
  13. Upright row 26
  14. Inner foot tap, jog (like a half juggler)
  15. Front raises, 20
  16. Skaters (lateral hops)
  17. Front raises
  18. Side duck (under imaginary bar) and tuck
  19. Overhead tri 20 Must’ve messed up here but I had 3 front raises in a row so I stuck this in. There’s more triceps later but mine could use extra love so…
  20. Front flies 20 (Slightly bent arms. Bring weights forward, palms facing up, to about shoulder level)
  21. Switch kick (Start in deep lunge w/ hands on floor. Switch lunge & come up & kick.)
  22. Front flies 26
  23. Broad jump forward & bunny hop back
  24. Side raises, 20

Set 2

  1. Punch kicks, kicking forward & moving fast, like jogging
  2. Side raises 20
  3. Skaters
  4. Shoulder press, 30
  5. Switch lunge
  6. Shoulder press
  7. Mat jumps, fast as possible
  8. Standing flies (arms slightly bent, held out in front of chest & moving out wide) 16
  9. Pogo RL (Lunge back, touching floor & rocket jump up)
  10. Standing flies
  11. Pogo LL
  12. Tricep kickbacks w/ pulse 20
  13. Feet together jump squats, saying low
  14. Tricep kickbacks
  15. Wide leg jump squats
  16. Bicep curl, bottom to half way up, 20
  17. Bicep curl, top to half way down, 20
  18. Full bicep curl, 20
  19. Lateral raise, 20
  20. U press (Arms bent at 90-deg. Elbows shoulder level. Go from straight out in front to up in a U) 10
  21. Arms bent 90-deg again, hands up, elbows pressed together. Move elbows out to the side & back in, 10
  22. Same angle, elbows in front of shoulders, hands up. Punch alt hands up, 10
  23. Overhead triceps, 20
  24. Around the world, 20

 

 

Went to Lisa’s YouTube page to pick out a quick ab bonus I hadn’t done yet. Closed with about 15min easy yoga. Karna pidasana was better today!