#tabata, abs & #yoga

Shitty corporations & products made to die young

I got my workout in, and I FINALLY got my phone unlocked from the dreaded AT&T and connected to Verizon!!! Had started the process of changing carriers on the 13th. It took 18 days, all of which was caused by AT&T refusing to go in & do a manual unlock until I finally filed a Better Business claim.

And now of course I have to deal with laptop issues. I was forced to replace the last one in March 2015. I’ve had three Mac laptops and two desktop. I’ve noticed with the former that their little lives get shorter and shorter and shorter.

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Nadine’s Weighted Tabata

Warm-Up


Weighted Tabata Workout
1. Clean to Front Squat 40lbs, hammer it up (+ 8lb vest)
2. Reverse Lunges 35lbs

1. Goblet Squat + Pivot + Press 40lbs (+ 8lb vest)
2. Dumbbell Good Morning 30lbs

1. Deep squat +Reverse Curl +Press 30lbs (+ 8lb vest)
2. Alt Forward Lunge + Press Out 15lbs

1. Chest Fly to Weighted Crunch 30lbs. Can just squeeze thru the abs.
2. Side Lunge Hammer Curl (Alt) 30lbs

1. 1-Arm Dumbbell Snatch (R) 15 first rounds each side then 20lbs
2. 1-Arm Dumbbell Snatch (L)

1. Goblet Drop Squat 35lbs Kicked my ASS holding the kettlebell
2. Split hop curls 20lbs

1. Upward Chop 2 rounds of these 2/ 20lbs. Too light so I changed to reg swings w/ 35lb kettlebell
2. 2 Push-ups + 2 heel clicks

1. Shuffle + Press Jacks 20lbs
2. Lunge with Paddle 20lbs

1. Cross Body Curls or Cross Body Curl Hops 40lbs
2. Hop-Over Upright Rows two 20s. Could use 25s.

1. Oblique Hop x2 + Donkey Kick
2. 1-arm DB swing 20lbs


Ab Finisher 30:5 3 Rounds
3-Way Pike Knee Tucks (L)
Forearm Hip Dips
From hands, feet elevated Forearm Knee Tucks
3-Way Pike Knee Tucks (R)


Yoga

  • do these w/ single interval timer, 10/30×1 (longer time to get into pose)
  1. Ardha Matseyen
  2. other side
  3. Marichy C
  4. other side
  5. Marichy D
  6. other side
  7. Pashasana (try right side first)
  8. other side
  • do these w/ interval timer 15/30=24min
  1. Shalabhasana A
  2. Shalabhasana B
  3. Hanuman R
  4. with backbend
  5. Hanuman L
  6. with backbend
  7. 1/2 Bheka
  8. Other side
  9. Standing arch A
  10. Forward bend
  11. Stanging arch B
  12. Forward bend
  13. Standing arch C
  14. Uttana
  15. Standing arch C
  16. Seated moving twist
  17. Standing arch D
  18. Uttana
  19. Standing arch D
  20. Seated moving twist
  21. Ustrasana 1
  22. Ustrasana 2
  23. Rest
  24. Kapo hang
  25. Kapo B
  26. Rest
  27. Urdhva D 1
  28. Rest
  29. Urdhva D2
  30. rest
  31. Urdhva D3
  32. rest

Some finishing poses

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Did another #ashtanga #yoga practice, a little more this time

I’m probably going to be doing a whole lot more yoga. It goes well with my studies, which I cannot wait to talk about (in April).

In other news, I FINALLY GOT MY IPHONE UNOCKED FROM AT&T & CONNECTED TO VERIZON! Woot! Woot! Am just finishing up the process of restoring the stuff on it from this morning’s backup!

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Random thoughts that came up

  • Static stretching & my tendency to do everything my own way: It’s funny that I was doing static stretching for years as a warm-up to ashtanga practice, for which the “conventional wisdom” and recommendations are that you do as close to nothing to prepare, before the Suryas, as possible. In my case there are certain poses that address specific bodily imbalances which, if done briefly before an ashtanga routine, make the whole thing much more enjoyable. Contrary to some indications I try to limit my masochism
  • The beginner’s mind & the irony that excessive ego attachment is so much more prevalent in adept yoga practitioners. It makes total sense. People are attracted to things they’re good at, hence most yoga teachers are individuals who’ve experienced a lot of ego gratification via yoga, especially in the Instagram age.

Today’s practice

  • Suryas & fundamentals
  • my basic Primary, with standard omissions and additions
  • Realized I’d forgotten the Ardha Baddha Padmo yesterday. No wonder why Titthibhasana B was hard to bind! Was more of a slow, tedious practice than yesterday, but yoga is harder in a way that is not recognized by “the burn”. Also, problematically, if you increase your range of motion you kind of have to maintain attention to this permanently. This is because when lifting or building strength, things travel more than they should, and if you don’t stretch & smooth them out regularly they congeal in bad formations.
  • 2nd thru Laghu Vajrasana, then a Kapo B. I’m still not attempting a bind and lowering elbows these days. Too risky. And I didn’t precede that with an EPRK (Eka Pada Rada Kapo) because I haven’t been practicing consistently.
  • But I did do my 3 drop backs and 3 ticks after Urdhva D.
  • Finishing to my Sirsasana menu. I skipped the rest of the finishing because I’d decided to do my daily sit & pranayama after.

Timings

  • 1:17 to end of series poses for the day (to Kapo B today, w/ no Kapo reg. This is my way, post “Miami”).
  • 1:27 to finishing

 

Ha! I burned only 297 doing a workout that says it’s good for 700 calories

Julia has spoiled me! That’s why I didn’t post the supposed burn as part of the routine title, which is how it’s shown on YouTube. I at least expected to hit half way though, not like 42%. Goes to show just how hard I’m working when I actually DO burn north of 700.

I should’ve done one of Julia’s short routines with a more serious yoga. I haven’t done anything approaching a “complete” yoga practice in quite awhile. Oh wells. I added on 35min of the easy stuff & at least cracked 400.

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111 average is an indication the whole thing was tedious, lol

7X7 Workout | Strength, Cardio, Booty, Core

Section 1: Warmup + Cardio (50:10)
1) Jumping jacks
2) squat and twist
3) bird-dog
4) glute bridge
5) pendulum lunge + switch
6) side lunge into plank
7) prisoner squat jumping jacks

Section 2: Upper Body AMRAP (7 minutes) 2 rounds + 7 bicep curls
1) bicep curls – 12 reps 30LBS
2) tricep dips – 10 reps
3) army press – 10 reps 20lbs 1st round & 26lbs 2nd
4) SA row – 10 reps 20lbs (too light)

Section 3: Cardio (50:10) +8lb vest
1) jugglers
2) speed skaters
3) 2 plank hops, 1 tuck jump
4) fast feet
5) plank jack w/ shoulder tap
6) toe touch jacks
7) hop over weight 6x, 10 mountain climbers

Section 4: Lower Body (50:10)
1) goblet squats 35lbs
2) squat jumps
3) step up, lunge back (right leg)
4) step up, lunge back (left leg)
5) switch lunges
6) SL Deadlift hip thrust (right leg) 30lbs I did enough hip thrusts yesterday!
7) Other side

Section 5: BURPEES (50:10) No vest. Is too loose and annoying for a burpee set.
1) star burpees
2) plank row burpees 40lbs I can do hammer curls w/ 20lbs in each hand now. Who knew? BTW the last Bodyrock workout I did, forgot to mention that I hadn’t brought my crossfit assist band downstairs so I did full range pull-ups & chin-ups w/ no assist. I’ll have to note how many reps I got for each next time.
3) pike pushup/regular pushup burpees
4) frog burpees
5) tricep burpees
6) 180 degree burpees with tuck jump
7) squat jump pushup burpees

Section 6: Booty Burnout (50:10) With 5lb ankle weights (5lb ea leg)
1) glute kick backs (right leg)
2) glute kick backs (left leg)
3) laying leg lift (right leg)
4) laying leg lift (left leg)
5) squat and leg lift (right leg)
6) squat and leg lift (left leg)
7) elevated plank glute raises

Section 7: Core Burnout (50:10)
1) knee-in sliders
2) side plank (right side)
3) pike sliders
4) side plank (left side)
5) russian twist
6) baby plank walk with sliders
7) V HOLD

(Time 59:34 burn 297!)

Yoga

  • 35min
  • Suryas, fundamentals, some twisting, savasana

Wow, that was intense! #workout

That first set! I give myself 15 seconds for transition / list checking / face drying time. I had to slow down on the jump rope because I kept going north of 170 and I hit 180 more than once. Felt ok though, but that’s definitely when I ease up. I can feel the beginning of dizziness there.

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BodyRock – 50 Min Real Time Full Body Workout

  • Two sets of HIIT with a 2min break in between = 49:40
  • (15/50) Repeat cardio: jumprope
  1. Push-up, clean & press, squat & press 40lbs
  2. SA clean & press, squat & press 20lbs
  3. Other side
  4. Squat & arnold press 40lbs
  5. Decline push-up & alt knee touch
  6. Tuck jump burpee
  7. Pull-ups
  8. Side push-up & knee in
  9. Other side
  10. Bent over flies 30lbs
  11. Swings 35lb kettlebell

2min rest Boy did I need this! I hit 180 in the swings, lol. 

  1. Tricep dips w/ switch kicks
  2. Cross push-up Extend alt leg straight to opp side, resting foot on floor, push-up & then same foot to opp elbow
  3. Around the world 20lbs
  4. Sumo squat (with upright rows) 30lbs
  5. Chin-ups
  6. Alt shoulder press 40lbs
  7. Tuck abs 3lbs bet feet
  8. Side lunge with front raise 20lbs
  9. Other side with lateral raise 20lbs
  10. Bicep curls 30lbs
  11. Leg lifts, fast up & down slow 3lbs bet feet

 


  • (10/50=12min) No jump rope this section.
  1. Mountain climbers
  2. Leg lifts, slow up & down fast 3lbs bet feet
  3. Mat jumps
  4. V-abs, on side, 3lbs bet feet bringing back down to flat & torso facing up between reps
  5. Pike abs on sliders
  6. V-abs other side 3lbs
  7. Heel clicks / Donkey kicks
  8. Crunch, elbows to knees & tap feet to floor
  9. Commandos
  10. Elbow to opp knee, elevated feet
  11. Bike abs
  12. Flutter kicks

(time = 1:04)


Yoga

  • About 25min

Great workout today, after 2 days off

I’m really loving Tabata lately, and Velvet Hammer Fitness.

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Extra warm-up (10/30×6=4min) jump rope intervals

Matt’s Metabolic Mayhem

Warm-up @ 3:10


Tabata Pairs 20:10 20 Minutes with 8lb vest

Box Squat Jump
Face Melters Feet elevated plank, jog feet down & back up, changing leading foot ea interval.

Quadzillas
Push-up Jacks These are still SO challenging for me w/ an 8lb vest!

Tucks Did mine slow & controlled, no bounce, 7 or 8 per interval
2 Froggers, 2 tricep push-ups, 2 superman

Super Skater Jump 3x, hop up on the 3rd
Broad jump forward bunny hops back

Twist Mountain Climbers
Overhead switch lunge + squat Holding arms overhead

(Took a few minutes break here for notes & happy sitting)


Light Dumbbell Tabata 20:10 20 Minutes

Rolling Squat + 2 punches 2 10lb weights
Split Switch with press up

Side Plank Under & Up (L) 10lbs really challenging by the last interval
Full Burpee+ 4 punches

Side Plank Under & Up (R) 10lbs
1-leg squat,1-arm press, single leg crunch I did alt sides by mistake & took out the crunch cause I was using 20lbs

Bulgarians, alt legs per round 30lbs + 8lb vest, this & last set
Plank rows

Squat + forward press
Grocery Bag Punches


Dumbell Gauntlet (5 rounds, 5 reps per move) 40lbs + 8lb vest all the way thru (kicked my ass)

Curtsy Lunges (L)
Squats + Press 
Curtsy Lunges (R)
Shoulder Presses 
Double Squat Pulses (5 per leg)


Yoga

  • Suryas & fundamentals, one urdhva d
  • Finishing to sirsasana, savasana

#Tabata #strength & #ashtanga #yoga

That felt good today! And sometimes it’s better to have a time limit (a lunch date in this case), so you don’t dither endlessly.

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Agility Tabata + Posterior ChainAgility Tabata + Posterior Chain

Warmup (10/30×6=4min) jump rope intervals


Tabata Pair Workout excellent cardio set!

  • Was gonna do this w/ a list & timer initially, but in previewing the first few sets I decided it was too “dancey” for me to remember, so I did it with the video. I’d put 30 seconds for the rest between intervals though…
  • With 8lb vest

    1. Mini Suicide Shuffles
    2. Heel Clicks From standing & with hands on floor

    1. In/Out Fast Feet x4+ plank shoulder taps X4 + heel click
    2. Butt kick lateral hops x3, SL (outside leg)forward and back hop x4

    1. Falling off a log + 2 side heel clicks + 3 bunny hops back Kind of like a forward, crossing one leg over the other forward skip x4. Stop with one foot raised & do 2 kicks out to the side. Alt which leg starts.
    2. 1-2-3’s Sideways shuffle lifting inner knee (like Insanity move)

    1. Hit-the floors
    2. Fencing Shuffle Forward and back, 180 and Switch

    1. In/Out quick squats
    2. Shuffle, Drop and Pop

    1. Cross Hops (L)
    2. Cross Hops (R)

    1. 2 Plank Jacks, 2 Toe Taps
    2. 2 Froggers, 2 Low Cross Jacks

    1. 4 fast feet, 4 in/out fast feet Video sequence got mixed up in the edit but it was ok.
    2. Around-the-World Squats (4 left, 4 Right)


Back Body Finisher/Posterior Chain
(1 minute intervals/15 seconds rest)

  1. Pull-over+ narrow press 30lbs
  2. Supine Rows+Deadlift 40lbs
  3. Squat walk x4 + Upright row x2 30lbs
  4. Pigeon toe DL +Shrugs+ Calf Raises 40lbs
  5. Renegade rows + Glute Raises (alt) 40lbs

Yoga

Was gonna do a Bodyrock isometric thing for part 2, but then I’d have had no time to stretch! Decided yoga would feel better.

  • 32min Suryas & fundamentals, the Linda way, first 3 poses of primary, one 5-breath urdhva d and then a 1min savasana

#Jumprope and #abs, #reps & some closing #yoga

Hadda go a long time to get a workout in, but it was ok as we have no plans for the evening.

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Skipped the video warm-up & did my own, the usual, (10/30×6=4min) jump rope intervals. Then I added it in a bunch more.


Rina’s 1000 Rep Ab Challenge

Sit-Ups/Crunches– 175 reps total, 25 reps/exercise (@ about 10min into video) 

Did this 1st set from a list. I think it’d be good to split these up & do them with light weights bet feet on ankles as ab burn-outs after a HIIT or Tabata.

1. Bent Leg Sit-Ups extending arms overhead on the down & trying to get head through the “window” at the top & get slight upper backbend
2. Sit-Up to 45 degrees Arms out straight, pointing towards feet. Can put feet under something.
3. Frogs Feet together, knees out wide.
4. Sit-up Down to 45 degrees
5. Star Crunches Arms & legs go out wide on the low.
6. Suitcase Sit-Ups
7. Running Rope Pulls SL comes in while arm reaches up 1=1

  • (10/30×6=4min) jump rope intervals
  • Bhujangasana – (10/60)

Started back up with video here.

Pulses-75 Reps total, 25 reps/exercise
1. Side to Side Heel Touch Pulses
2. Crunch Pulses
3. Straight-leg Crunches

Obliques-150 Reps, 25 reps/exercise I actually move faster than the video in this case & had time to type the notes w/in all the sets! If I repeat this routine in part or in full, I’ll do it with just a list & more cardio, possibly some ankle weights.
1. Russian Twists 10lbs
2. Side V-ups (L)
3. Round of Applause C-sit w/ bent knees but feet off floor, arms out wide. Turn to one side & clap hands, back to center & alt 1=1
4. Side V-ups (R)
5. Sit-Up and Twist 10lbs
6. Alt. V-Ups

  • (10/50×5=5min) jump rope intervals Hadda get my heart rate up a bit.

Lower Abs-125 Reps, 25 reps/exercise
1. Flutter Kicks 2=1
2. Reverse Crunches
3. Leg Raises Over Chair
4. Leg Raise + Knee In (L)
5. Leg Raise + Knee In (R)

  • (10/50×5=5min) jump rope intervals

Planks-175 Reps, 25 reps/exercise Arm fully extended for all
1. Reptiles
2. Side Plank Hip Dips (L)
3. Side Plank Hip Dips (R)
4. Side Plank Knee Tuck
5. Other side
6. Plank Toe Taps (26 reps) feet elevated on bench, tapping alt foot to floor. 
7. Forearm Side to Side Hip Drop (26 reps) Knee Tucks

Scrambler-350 Reps, 25 reps/exercise
1. CW Leg Circles (same direction)
2. CCW Leg Circles (same direction)
3. Sit-Ups with Weight Overhead 10lbs
4. 1-Leg Reptiles (L)
5. 1-Leg Reptiles (R)
6.Knee Tucks (On bench)
7. Leg Lowers
8. Scissors 2=1 crossing legs over each other horizontally in boat
9. Leg Circles (circle in)
10. Leg Circles (circle out)
11. Rowing sit-up 10lbs Kind of like a sit-up w/ 1 russian twist at the top
12. Straight Leg Raise, Spread Legs at Bottom

  • (10/30×6=4min) jump rope intervals Just to crack 500, lol