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.



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



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

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.


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!

Excellent Thanksgiving workout, #HIIT and #yoga

This morning, I was thankful for (in consecutive order following consciousness):

  1. Cats, specifically for Sir Henry
  2. The comfort of my mattress and the rain outside
  3. The fact that I stayed in yesterday
  4. Black coffee
  5. Improved internet
  6. Writing, creative imagination
  7. Meditation
  8. Exercise
  9. Finding BodyRock Lisa in 2014 and being introduced to the power of the jumprope and HIIT training
  10. And soon, I will be appreciative of the shower!


BodyRock – Calorie Torch Leg Workout

  • Included the link to the YouTube even though Lisa seems to take her Live videos down after they’ve been up awhile. Did this one w/ list (15/50) for one long, 52min set. That’s a monster set for half jump rope while wearing an 8lb vest!
  1. RL Push-up, Lunge & Lift 30
  2. Repeat
  3. LL Push-up, Lunge & Lift
  4. Repeat
  5. RL Curtsy & tap up (w/out putting weight into foot, staying low), 35 !!
  6. Repeat
  7. LL Curtsy & tap up
  8. Repeat
  9. Goblet squat & lateral raise, 20
  10. Repeat
  11. RL lunge & press up, 20 Press up opp arm from front leg
  12. Repeat
  13. LL lunge & press up, 20
  14. Repeat
  15. Squat & press up, 40
  16. Repeat
  17. LL Single leg deadlift & SA curl w/ opp hand, 30
  18. Repeat
  19. LL Single leg deadlift & SA curl w/ opp hand
  20. Repeat
  21. Deadlift, 40
  22. Repeat
  23. Plie squat 4×4 (regular & lifting alt heels)
  24. Repeat

No jumprope

  • What a relief to take off the vest after that last set! Put on ankle weights @ the beginning of this so I wouldn’t have to stop before the thigh work in my added-on bit.
  • (10/50) 11min


  1. RL stationery, lunge 4×4 (regular & pulse low 30
  2. Other side
  3. Squat 4×4 (regular & pulse low) 40

Outer & Inner Thigh Add On, 2x
Considered adding a 3rd round cause it didn’t feel like I’d really worked the areas, but decided to move on to my stretch after 2 as planned.

  1. Leg lift RL
  2. LL
  3. Inner thigh RL
  4. LL


I guess about 30/35min. I can’t figure it out! Foggy. It’s past 1pm and I haven’t eaten any solid food yet. Just had black coffee.

#HIIT #ashtanga & intervals #yoga

I can tell I’ve gotten stronger, upping my vest from 6lbs to 8 and wearing it more often with some of the upper body work. Push-ups are so EASY without it! Today was sort of a 75% effort, vest free workout and it was really nice. Finally focused on the yoga because I really needed it.


Bender HIIT

  • I increased the time of the intervals by 10sec ea, (40/60) with jump rope for a 26:50min set
  1. Temple Tap Abs
  2. Superman & Push-up
  3. Reverse Plank Leg Lifts Alternating Supine Bridge Knee Flexions
  4. X-Jumps
  5. Hip Drop, Leg Lift & Toe Touch (5lb to foot) Side V-Up (R)
  6. Other side
  7. Tricep Dip & Reverse Plank
  8. Pistol Side Lunge Squat & Leg Lift (LL)
  9. Other side
  10. Lunge Jumps
  11. Spiderman Push-up
  12. Jump Squats Touching bum to bench
  13. Straight Abs, squeezing in @ the top Full Circles
  14. Rotating L-Sits/Tables, lifting 1 leg @ a time
  15. Goddess Pose Lifts, 30lbs staying low & pulsing as u lift alt heels
  16. Decline Burpees (Cause the push-ups were so easy.)


  • Suryas & fundamentals
  • Back bending intervals (15/30) 18min 5 of them are rest intervals & it’s really nice!
  1. Shalabhasana A
  2. Shalabhasana B
  3. 1/2 Bheka
  4. Other side
  5. Standing arch A
  6. Forward bend
  7. Stanging arch B
  8. Forward bend
  9. Standing arch C
  10. Uttana
  11. Standing arch C
  12. Seated moving twist
  13. Standing arch D
  14. Uttana
  15. Standing arch D
  16. Seated moving twist
  17. Kapo hang 1
  18. Rest
  19. Kapo hang 2
  20. Rest
  21. Kapo B
  22. Rest
  23. Urdhva D 1
  24. Rest
  25. Urdhva D2
  26. rest
  27. Urdhva D3 to stand
  • 3 drop backs & 1 tick
  • Finishing to Sirsasana A-D, lying twist, 1min savasana

Fake rest day, light workout, About 33min #HIIT & 23min easy #yoga

Probably I should’ve just taken a rest day. I really wanted one yesterday & turned in a lackluster (due to low energy), short (due to procrastination) workout. This was because I’d taken two days off already last week and barely move otherwise.

Today is a new week and I could’ve passed. Detailed out a Julia workout & thought, That’s way too much work for today, and came up with the below. Actually I’d planned yoga that was a little more work but bailed, so I got another burn in the “short, brisk walk” category, even lower than most full primaries would be for me! I suppose it’s better than nothing. It’ll get me in the shower and dressed so there you go.


Adapted from:

Jump rope & plank

  • (15/50) with jump rope before every move for a 32:30min set.
  1. Sliders Forearm Plank Feet on sliders, go from plank to pike
  2. Pull-ups
  3. Right Side Plank From hand, adding hip dips.
  4. Left Side Plank
  5. Chatarunga
  6. Stationary Pike, feet on wall, trying to get shoulders right under hips Knee Drop Plank
  7. Plank Jack Hands
  8. Elbow Tap Plank (right) Forearm
  9. Elbow Tap Plank (left)
  10. Reverse Plank Leg Lift Plank This move & the next work upper back of the legs
  11. Superman
  12. Side Plank Leg Lift (right)
  13. Side Plank Leg Lift (left)
  14. Elevated knee in & to opp knee, alt
  15. Plank Step Feet elevated, tap opp foot down & out


  • Surya As w/ backbends & handstands – 5

(15/45) yoga intervals

  1. Virasana 30lbs
  2. Supta Virasana
  3. Malasana 5lb
  4. Paschimo
  5. Anjenayasana upright R
  6. Anjenay backbend (10lb) R
  7. Hanuman upright  R
  8. Anjenayasana upright L
  9. Anjenay backbend (10lb) L
  10. Hanuman upright L
  11. Ardha Matseyen
  12. Other side
  13. parigha var
  14. Other side
  15. Baddha Kona A
  16. Baddha Kona B
  17. Baddha Kona C
  18. Upavistha Kona
  19. Krounchasana
  20. Other side

Lost interest in the consecutive intervals.


  1. Rack 1
  2. Rack 2
  3. Sarvanga, hala, karna pida, next one, next one (lol) savasana

#HIIT #upperbody #reps #jumprope #yoga

Nice long one today as I’d come off a rest day yesterday. Rest days are horrible for me psychologically in my new existence, unfortunately they are necessarily physically. I do pretty strenuous exercise and certain muscle groups need recovery time.

One nice thing about doing HIIT in a room with a door is how much my body alone will warm up the room. That never happened with solitary yoga, no matter what series I was practicing. I’d need the space heater for sure.

FullSizeRender 4.jpg


Warm-up: 10 jump rope intervals (10/30), 6:40 

Complex Upper Body and Cardio by Jamie

  • Moves 1-3 for 12 reps round 1, and 8 reps for round 2
  • Move 4 is done 1 time per set, for 8 reps.

Full Body Cardio Wipeout: (15/50×2 for a 21:40min set)

I changed the order & put the cardio before the upper body reps. I find that when I get the heart rate up at the beginning of a workout I burn more overall.

1. Plank hop to bear hop (hands & feet leave ground)
2. Clean and Press 40lbs
3. KB Swing 35lbs
4. Squat to alt rev lunge and kick 30lbs
5. Hands down straddle jump (keep hands on elv)
6. Sliders (feet on sliders)
7. Donkey hop kick throughs P90X styles
8. Half Burpee to standing, double butt kick
9. Tricep Dip switch kicks
10. Elevated feet alt leg tap downs

Upper body, 51m

1. Hammer Curl 26lbs / 30lbs
2. Regular Curl 26lbs / 26lbs Was gonna move up to 30 but my left arm has a chronically sore/weak spot that gets hit in this position, so I stayed where I was.
3. Wide Curl 20lbs / 26lbs
4. Hammer–Regular– Wide 20lbs
*add 1 round jump rope to end of every set (10/60)

Triceps: on bench
1. Skull Crushers 20lbs On bench, feet on floor, squeezing up thru glutes
2. Throat Crushers 20lbs / 30lbs Hold weights together @ sternum & press straight up
3. Cross Chest Extensions 10lbs SA touch weight to opp shoulder
4. Skull — Throat –Cross 20lbs
*add 1 round jump rope to end of every set (10/60)

1. Front Raise 20lbs
2. Arnold Press 30lbs Weights @ shoulders palms facing in. Press up & rotate palms forward
3. Lateral Raise 20lbs
4. Front — Arnold — Lateral 20lbs
*add 1 round jump rope to end of every set (10/60)

1. Standing Back Fly (arms straight in front of chest, fly out, keep straight arms) 20lbs This was a bit too heavy for this move for me but I had no choice but to stick with it & just extend less, especially in move 4.
2. Pull-ups
3. Chin-pups 
4. Fly — Pulldowns –upright row 20lbs After fly pull arms back & rotate hands up. Press up to a Y shape & pull down
*add 1 round jump rope to end of every set (10/60)

1. Bench Press 40
2. Chest Fly 30lbs
3. Pullover 20lbs
4. Press — Fly — Pullover 30lbs
*add 1 round jump rope to end of every set (10/60)

Quick Booty add on:
Step ups 10/leg 2x 30lbs (leaving working leg on the bench)
Hip thrust circuit: 10 reps + 30 sec hold 3x 35lbs Balanced a kettlebell on my pubis bone for these. I could totally go for a 75lb bar NOT parked on my crotch bone but you use what you’ve got!
Hip thrust circuit 10 reps + 10 sec hold 3x
Curtsy Lunge (reg, on ground) 10/leg 2 x 35lbs

(Total time 1:40:18)


About 17min


An off #workout is still better than nothing!

I had the gymboss timer set to a single round of (10/30). That’s 10 seconds to pick up the jumprope and get ready to go. I don’t like doing 50-second skipping intervals lately. And then counting reps allows me to really push myself on resistance and take short breaks where I need them, more weight lifter style. It also allows me to make sure I work both sides of my body evenly. If one side of your body is weaker or less stable, you have to take more time positioning & balancing and therefore work that side’s target muscles a little less in HIIT.

That said I think the style works better with weights and more rigorous full-body exercises than with today’s more yogic set. If I’d done the longer jump rope intervals I probably would’ve had a better workout overall.

Reps are maybe more tedious but more thorough. The main “con” is that you never know how much time a set is going to take you. I almost always end up taking more time than expected, and that means less time and energy for the yoga.

Today’s workout was Meh, but that’s because I was low energy.

Week 2: Workout 8

  • (10/30) skipping before each move
  • #d exercises are reps
  • Time = 35:40
  1. Runner’s Lunge Lift-R Deep runner’s lunge, full palms to floor, then lift into a Dighasana A, arms extended forward, flexing hamstrings of back, lifted leg. reps = 20
  2. Runner’s Lunge Lift-Left, reps = 20
  3. Single Leg Glute Bridge-R On back & shoulders. Extend left leg & keep straight (or cross over the other & add 20lbs). reps = 20
  4. Single Leg Glute Bridge-L, reps = 20
  5. In/Out Squat Jump reps = 20

  6. Reverse Plank, reps = 20 ) L+R=1rep

  7. Elevated Plank reps = 20 L+R=1rep
  8. Warrior III Leg Pulse-Right, reps = 20
  9. Warrior III Lef Pulse-Left, reps = 20
  10. Plie Jump reps = 20

  11. Frogger @ Wall reps = 20

  12. Hanging Leg Lifts (chin up bar) reps = 20
  13. Wall Sit Leg Lift-R, reps = 20
  14. Wall Sit Leg Lift-L, reps = 20
  15. Heel Tap Jump Squat reps = 20

Standing 10 Minute Ab Workout Real Time: Melissa Bender

1. Squat Twist 15lbs
2. Oblique Drop (right) 20lbs
3. Oblique Drop (left)
4. Rotating Lunge (right) 20lbs
5. Rotating Lunge (left)
6. Side Angle Reach (right) 5lbs
7. Side Angle Reach (left)
8. Dancing Goddess Pose Held 10 pounds but could’ve done 20
9. Standing Leg Lift (right)
10. Standing Leg Lift (left)

I hadn’t cracked 300 yet so I decided to do another core set.

HIIT the New Year Hard: Workout 10: 20 Minute Belly Fat Burn

  • Along with the video. I did bench jump overs for my cardio.

1. Extended Double Crunch
2. Reclined Knee Twist (right)
3. Reclined Knee Twist (left)
4. Temple Tap Abs
5. L-Lean
6. Dive Bomber
7. Single Heel Press Plank (right)
8. Single Heel Press Plank (left)
9. Elbow Tap Side Plank or Reach Through (right)
10. Elbow Tap Side Plank or Teach Through
11. Twisted Star Fish Situp
12. Leg/Hip Lift
13. Oblique Pushup
14. Superman
15. Bridge Kick (alternating)

About 15min yoga stretching