Today’s workout – Cardio + Abs

And another low burn! Didn’t even crack 500 FFS. It’s ok. At least I did something, and I really ought to be less concerned with the number, since you can’t out train a bad diet, which in my case means lots of beer. I followed along with three videos & did one old strength burnout I adapted awhile back from BodyRock.

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20 Minute Plyo Burst

30:20  2x 13” elv
1. Straddle box plank hop tricep push-up
2. Tuck jump burpee
3. Bulg hops to SL push-up (switch leg second round)

30:10 3x 13” elv
1. Goblet hold step-up + squat and press 30lbs
2. Rocket up step/down switch Lunge
3. Lateral box jump + 180 squat jump

AMRAP 10 mins 5 reps each 13” elv Made it thru 3 full rounds w/ just 3 bear crawls “over”
1 Clean and press  / box jump 40 Split these moves so I wouldn’t have to be careful w/ weight placement
2 Plyo push-up with clap
3 Slam to switch Lunge and chops (count on the slam) 20
4 Burpee box jump
5 Bear hold commando to bear hold hop


25 Minute Tabata FAT MELTING Bodyweight Workout – Full Body HIIT

Did along with the video & actually enjoyed myself. Skipped the cool down at the end though.


Strength

  • 15/50
  1. Flies – 4 full lifts, 4 pulses – 30lbs
  2. Biceps – 4 full lifts, 4 pulses – 30lbs
  3. Shoulder press – 4 full lifts, 4 pulses – 30lbs
  4. Upright row – 4 full lifts, 4 pulses – 30lbs
  5. Squats – 4 full lifts, 4 pulses – 40lbs
  6. Overhead triceps – 4 full lifts, 4 pulses – 20lbs
  7. Front & side lift – 20lbs
  8. Bent over row – 4 full lifts, 4 pulses – 40lbs
  9. Chest press – 4 full lifts, 4 pulses – 40lbs
  10. Wide squats – 4 full lifts, 4 pulses – 40lbs
  11. Around the world – 20lbs
  12. Side plank elevated – lift bottom leg
  13. Other side
  14. Dive bombers

BodyRock Bootcamp | Chris Tye Walker | Week 3 (Abs)

Starts about 1:20min. Really genial instructor. I remembered that he did an ab routine that I really liked, and it was the only one of his guest spots I’d want to revisit. Just occurred to me when I was thinking, What could I do for a fun abs section? Wish I’d kept one of those medicine balls I used to have in NYC.

 

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Two different #HIIT sets & some #ashtanga #yoga

My mood plummeted today. I really need that illustration gig to come through. I NEED to have some sort of reason to be.IMG_0447.JPG

 


35 Minute Upper Body BLAST + Cardio HIIT!, (10/50). With 8lb vest. Skipped the cool down.

Warm-Up: I used 10s on the side & front raise & 5s with the jacks @ the end.
1) Arnold Presses 15s
2) 180 Surfers
3) Side Hammer Raises 10s
4) High Knees + bench tap Press
5) Hammer Front Raise to T-Arms 10s
6) Chest to Floor Burpee
7) Push-Up, Tabletop Turn, Downdog Push-Up
8) Side Plank Dip + Toe Touch (L) holding 5lbs
9) 3 Weighted Skaters + Single Leg Press Hop 5s
10) Side Plank Dip + Toe Touch (R) holding 5lbs
11) Back Lunge + Snap Kick
12) 10 High Knees + 10 Kickouts
13) Rear Delt Flys 10s
14) 3 Squat Pulses + Tuck
15) Static Lunge Twist to Supine Rows (L) 20
16) Hold 10 Second Side Raise + Side Raises 10s
17) Static Lunge Twist to Supine Rows (R) 20
18) Hold 10 Second Front Raise + Front Raises 10s
19) 4 Mogels + Cannonball Tuck jump feet outside R and L 2x each, tuck jump grapping knees
20) Alternating Biceps Curls 15s
21) Wide Biceps Curls 15s
22) 4 Switch Lunges + 8 Side to Side Hops
23) OH Triceps Extension 10s
24) Triceps Kickbacks 10s
25) Triceps Push-Up + Spider
26) Frog Hop + Frog Hop Forward
27) Back Flys 10s
28) Plank Jack + Pike
29) Jumping Jack Press Up + Press Out 5s
30) 4 Football High Knees


I was gonna switch to yoga but my biorhythms remain in the doldrums with my spirits. My heart rate was immediately back to resting. So – jump rope! The balls of my feet are getting sore a lot lately though. I blame my cheap sneakers. I suppose I’m lucky to have sneakers at all, considering my situation.

30 Day Workout Challenge: Day 29

(10/50 with jump rope before every move for a 30min set)

  1. Mountain Climber
  2. Swimmers (Rumi style)
  3. Pike on sliders Clamp
  4. 3-Way Frogger
  5. Unicycle (right)
  6. Unicycle (left)
  7. 3-Part Abs V-legs reach through, hip lift, legs lower to just above floor
  8. Angel Abs
  9. Forearm Plank, tapping alt outer hip down in a twist
  10. Pendulum Abs 5lbs bet feet Lying on back, arms out to the side, pendulum, looking opp direction of feet
  11. Side Plank Hip & Leg Lift
  12. Other side
  13. Crunch and Tap 5lbs bet feet
  14. Reverse curl on bench 5lbs bet feet
  15. Classic Crunch Down Dog Plank

Yoga

  • Suryas & fundamentals
  • Marichy C, D, 2nd-laghu vajrasana,
  • Finishing to sirsasana