I burned like a MOTHERFUCKER today, #RISD memories

No one is exempt from the arms of evil.

I’m glad I buried the caldron of my second reversal spell yesterday. It’s all snowy on the ground, and it belongs with last year, the past. I feel both smug and protected. Look OUT because Linda’s got her back up. I didn’t die in a battle in 1064 for nothing. I’ve got my sword out & if I think you deserve it I’ll cut your fucking head off.

You don’t want to be on my bad side

I remember running into a professor I’d had freshman year at RISD a couple years after our studio class, on the hills of Providence. He’d been a tough one to win over, and had once sneeringly said I should check out the 19th Century French Academics, because my style was (condescending tones) “so illustrative. He actually did me a favor. I love that school of painting!

When we had our mid semester review I told him what my goals for it were. I might’ve said something along the lines of, “You’ll see,” or “I’m going to get that A”. There were generally only one or two of them available per 30 student foundation class.

A little while later we were in the midst of a two model session and there was a guest artist who’d come to observe and lecture. Studios were 6 or 7 hours long, which is a marathon of a meditative endurance test, but there was a lunch break in the middle. I was having a good day & smoked a joint in my dorm room over break. When I got back I was aware I was generating interest, and I could sometimes be a bit of a ham, drawing in a sort-of dramatic pose while pretending I wasn’t. I felt my professor and the guest stop behind me. They started talking. She was clearly won over and immediately he followed suit. You pussy, I thought, but I knew I’d done my job. At the end of my semester I got my A and a somewhat bemused admission. I didn’t think you could do it, he said, but you did.

After freshman year I discovered I could throw my 92-pounds (at the time) with impunity. Speak up! Fight for what you want. If you don’t get it immediately, lock into the long term torture. You’ll get it. When we bumped into each other later we had a friendly chat and then he regarded me for a moment appraisingly. I wouldn’t want to be on your bad side.


I think this is the 1st time I used the yoga as a warm-up for the workout.

Not like it’s my intention to aim for higher and higher, more over-the-fucking-top burns, I’m just finally feeling better and I think my body was predisposed to burn extra high after the enforced rest. My heart rate was high all through the astanga warm-up.

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Warm-up: Suryas & fundamentals, my style of astanga. Time=27:35


This is from DAY 7: Jump for Joy by Daniela, Kristin, and Julia

Combo Moves Pyramid: Do each move for 1 rep, then each part of that move for 2 reps and so on until you reach 8 reps. Each part of each move has 36 reps.

Time = 12:59-2:11, 71min

1. DL + Rev Lunge (both sides) + squat 30 + vest
2. Leg lower with chest fly + crunch toe touch 30 Fly arms & legs go down @ same time. Toe touch is an abs thing, legs in the air, pressing weights up. Pretty challenging doing sit-ups holding 30lbs in the air! LOL. It’s not a lot of weight for the flies but. I did my part 2 of this move a bit different from J.
3. Sumo squat + upright row +hammer curl 30 + vest
4. tricep pushup + plank tuck + to alt plank kickbacks 20
5. SL Pike push-up with Hand on weight (opp leg in air) + Runners Lunge + Row + Knee Drive (2 sided move) 15lbs This 1 move has 72 pike push-ups, lol. But actually that’s the easiest section, if you’re not wearing a vest at least.
6. bunny hop (in place) + box jump+ to clean squat and press vest + 30 Holding weights only for the squat & press 


Jump and Freeze, No rest Tabata by Daniela

Group 1: 20:10 4x per move 8 mins Vest for moves 1-3
1. Squat jumps: squat hold
2. Explosive pushup + back bow: dhanurasana hold
3. Plie squat jumps: plie hold
4. Tricep pushup tuck jump in plank: tricep or plank hold

Group 2: 20:10 3x per move 6:10min
1. Switch lunges: RL lunge hold
2. R side plank dip: side plank hold
3. Chair lunges (fast, from bench): LL lunge hold
4. L side plank dip: side plank hold

Group 3: 20:10 2x per move 4:10min
1. Bridge hops: bridge hold
2. High knees: LL warrior 3 hold
3. Squat jump fall to pushup: bear hold
4. Mtn climbers: RL warrior 3 hold

I was already gonna go past 2 hours so I cut out the last 10min set in the routine. Course I started with a close to half hour warm-up rather than the few minutes in the video. And then I take as long as I like with reps, not going slow, just really full range of motion and rest / note breaks as needed.

cardio AMRAP
10 minutes 8 reps/move
1. Star jumps
2. Yoga pushups Going from a butt-up tricep hold to an up dog
3. Groiners 2=1 Like a mountain climber w/ feet tapping on side of each foot
4. Jugglers
5. High Switch Kicks, 1+1=1 20 Burpee clap under tuck

#Pyramid of a kajillion pushups & #yoga

Wowsers.

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DAY 1: 12 days of Christmas Pyramid by Christine C

  • Did this routine from the list as it was only 12 moves in one long pyramid.

On the first day of Christmas fitness my fitness friends gave to me:
• 1 plank hold (30 sec) (Elbow)

On the second day of Christmas fitness my fitness friends gave to me:
• 2  Quadzillas
• 1 plank hold (30 sec) (High)

On the third day of Christmas fitness my fitness friends gave to me:
• 3 jack pushup burpee star jump
• 2  quadzillas
• 1 plank hold (30 sec) (tricep hold)

On the fourth day of Christmas fitness my fitness friends gave to me:
• 4  angry donkey + heel clicks
• 3 jack pushup burpee star jump
• 2  quadzillas
• 1 plank hold (30 sec) RA staggered arm

On the fifth day of Christmas fitness my fitness friends gave to me
• 5 froggy push up + frog jump for height
• 4  angry donkey + heel clicks
• 3 jack pushup burpee star jump
• 2  quadzillas
• 1 plank hold (30 sec) LA staggered arm

On the sixth day of Christmas fitness my fitness friends gave to me
• 6 switch lunge to handstand
• 5 froggy push up + frog jump for height
• 4  angry donkey + heel clicks
• 3 jack pushup burpee star jump
• 2  quadzillas
• 1 plank hold (30 sec) SL plank

On the seventh day of Christmas fitness my fitness friends gave to me
• 7 (3) mtn climbers to SL tricep pushup
• 6 switch lunge to handstand
• 5 froggy push up + frog jump for height
• 4  angry donkey + heel clicks
• 3 jack pushup burpee star jumps
• 2  quadzillas
• 1 plank hold (30 sec) SL plank

On the eighth day of Christmas fitness my fitness friends gave to me
• 8 animal flow kick through landing on the outside foot
• 7 (3) mtn climbers to SL tricep pushup
• 6 switch lunge to handstand I’m not used to using a leading leg to jump into handstand & it was messing me up, particularly on the left leg back. So I started taking my vest off for this move in this round.
• 5 froggy push up + frog jump for height
• 4  angry donkey + heel clicks
• 3 jack pushup burpee star jump
• 2  quadzillas
• 1 plank hold (30 sec) SA plank

On the ninth day of Christmas fitness my fitness friends gave to me
• 9 pistol roll back pistol up tuck jump no vest
• 8 animal flow kick through
• 7 (3) mtn climbers to SL tricep pushup
• 6 switch lunge to handstand no vest
• 5 froggy push up + frog jump for height
• 4  angry donkey + heel clicks
• 3 jack pushup burpee star jump
• 2  quadzillas
• 1 plank hold (30 sec) SA plank

On the tenth day of Christmas fitness my fitness friends gave me
• 10 lunge back touch down kick (5/leg) kick with opp leg from lunging
• 9 pistol roll back pistol up tuck jump no vest
• 8 animal flow kick through
• 7 (3) mtn climbers to SL tricep pushup
• 6 switch lunge to handstand no vest
• 5 froggy push up + frog jump for height
• 4  angry donkey + heel clicks
• 3 jack pushup burpee star jump
• 2  quadzillas
• 1 plank hold (30 sec) bear crawl hold My quads started burning 5 seconds into this hold!!!

No vest for the last 2 rounds. This routine is a fuck of a lot of push-ups, lol.

On the Eleventh day of Christmas fitness my fitness friends gave to me:
• 11 oblique burpees (1=1) Jump back & push up & then diamond jumps
• 10 lunge back touch down kick (5/leg)
• 9 pistol roll back pistol up tuck jump
• 8 animal flow kick through
• 7 (3) mtn climbers to SL tricep pushup
• 6 switch lunge to handstand
• 5 froggy push up + frog jump for height
• 4  angry donkey + heel clicks
• 3 jack pushup burpee star jump
• 2  quadzillas
• 1 plank hold (30 sec) elbow plank

On the twelfth day of Christmas fitness my fitness friends gave to me:
• 12 Iron Quadzillas Like regular but adding a jump up & cross legs both sides
• 11 oblique burpees (1=1)
• 10 lunge back touch down kick (5/leg)
• 9 pistol roll back pistol up tuck jump
• 8 animal flow kick through
• 7 (3) mtn climbers to SL tricep pushup
• 6 switch lunge to handstand
• 5 froggy push up + frog jump for height
• 4  angry donkey + heel clicks
• 3 jack pushup burpee star jump
• 2  quadzillas
• 1 plank hold (30 sec) pushup hold

(Time = 1:10)


Yoga

  • About 28min

#interval #pyramid, #tabata & a tiny bit of #yoga

OK I didn’t stick to plan with a yoga based workout. Didn’t get my heart rate up consistently with this one which is unusual for a Julia routine. I think I don’t have heavy enough weights, but holding the two 10s as often as I do hurt both of my hands today. Am I hitting a plateau or is my Polar breaking or both? I mean was I seriously only in fat burning mode for all but 18 minutes?

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Functional Full Body Workout by Kristin R

50:10 / 40:10 / 30:10
Broad Jump to Box Jump + Bunny Hops back
Spiderman Pushup up to Alt Superman
Front Raise to OH Squat 20
Pendulum Lunges + Rows (alt wide and narrow rows with fwd and rev lunge) 30
Pike to Shalabhasana Ball Pass to Roll to Extend

Tabata 20:10 x 8
Deadlift to High Pulls 30
Floor Press to Bridge (Close Grip Press and Bridge are simultaneous) 30 8 sets in a row made my hands really hurt!

Tabata 20:10 x 4 for each move
SA (Hand or Forearm) Plank + SA Row 20
Reverse curls 5lbs bet feet Deadbug

50:10 / 40:10 / 30:10
Chest Press + Froggy Legs in and out 40 Hurt both hands holding the two 10s
Bunny Hops Fwd + 2 Heel Taps + Hop Back (tap inner heels with hands – opp hand/foot, hop back)
Kickouts (From plank, kick bottom leg out) x2 + Crab Turn (kickouts x 2, crab turn x1 , kickouts)
Sumo Lateral Shuffle to Surrender (stay low in sumo, shuffle over to end of mat, surrender) 20
Tricep Dips(Hands on Weights) + Alt SA Hammer Curl 20

Tabata 20:10 x8 for each move
Bent Over Wide Rows + Bicep Curl (Palms out) 30
Sumo Squats 40

Tabata 20:10 x 4 for each move
SL Tricep Pushups (Switch legs w each pu)
Alt Pistols Heels propped, no vest for this one.

50:10 / 40:10 / 30:10
Front Sumo Squat to Arnold Press (hold weights at shoulders, palms facing you, press) 30
Bodyweight Alt Deep Fwd Lunge + Pick weights up & put back down 30
Chest Fly + Alt Star Legs to Sit up (Fly arms out, star legs out, simultaneous movements. Next do sit up with fly, alternate btw stars and sit ups) 20
Stiff Leg Deadlift to Hammer Curl & Shoulder Press Upright Row 30
Plank forearm crawl Fwd and back

Tabata 20:10 x 8 for each move
Discuss (switch arms halfway through, so after 4 rounds)
SA Clean & Press 20 I alternated all the way thru this one bc I’d done extra presses the set before & also left arm is a bit weaker w/ the 20lbs

Tabata 20:10 x 4 for each move
Squats & back lunge L, R 40
Wide Pushups

(1:38:30)

Yoga

About 15min. More tomorrow! My body is obviously rebelling

#pyramid #butt #workout & easy #yoga

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Pyramid Butt Workout

  • 10-7, I went down rather than up! AND I didn’t finish!!! First time ever but my time just for the 4 rounds was 1:40. 
    • I could still feel soreness in my right delt and there are a lot of push-ups in here. I think I did it with the recent chest press. I like to do 40lbs but I have to hold the two 10s in my right hand and it really hurt my right hand last time. The jiggling creates extra strain in stabilization. I had to drop down. That was the only thing I did different, right to left, involving shoulders so I know that was the culprit. I had the realization as soon as I was doing wide push-ups (similar motion) and the tweak complained.
    • I remember I used to wonder how I was cutting up my right hand during yoga practice. The right shoulder is stiffer… I figured it out real quick when I was clawing left hand down right, binding both hands to the right foot in nataranjasana. I hit a fresh, still sore cut I’d made just the day before. Aha!
  • 4 rounds as per below (10 reps, 9 reps, 8 reps, 7 reps)
  • Ankle weights: thru round 7 for moves 1-3, 8-10
  1. Sumo squats  with leg lifts 30lbs dumbells + 8lb vest & ankle weightsDo sumo & then lift L & R (alt) leg out to the side & squeeze
  2. Bulgarian split squats R and L legs 30lbs dumbells + 8lb vest & ankle weights Run thru all reps on each leg & then switch
  3. Curtsy lunge pulses 30lbs dumbells + 8lb vest & ankle weights
  4. 5 Jugglers + 2 box jump 8lb vest
  5. Pike fast feet for 5 + drop down (belly on floor) + tuck jump bodyweight Hands off the floor & a little arch in the back @ the bottom (like competition burpees)
  6. SL hop in box with weight 15lb dumbbell rounds 10-8, then dropping to 10lbs
  7. Kick through burpees bodyweight 2 push-ups @ the bottom
  8. Elv 90 Degree glute raises  30lbs dumbells + 8lb vest & ankle weights Standing foot on bench. Pike-ish position. Touch toes to floor
  9. Dead lift combo 30lbs dumbells 1st round, then 35lb kettle bell + 8lb vest & ankle weights Reg, feet pointed in, feet pointed out
  10. SL hip thrusts 30lbs dumbells + 8lb vest & ankle weights On floor, from tabletop

Yoga

  • About 15min. Tomorrow I’ll focus on yoga, that which I am able to do, lol.

Awesome #EMOM & #tabata #pyramid routine with some easy #yoga to close

Thank god for motherfucking exercise, is all I’ve gotta say.

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EMOM Round 1 With weighted vest. Went with 10lbs each hand for this round, which was too light. I don’t have 12lb weights tho.

  1. alternating front lunges
  2. alternating front lunges + bicep curl
  3. alternating front lunges + bicep curl + over head press
  4. alternating front lunges + bicep curl + over head press + alternating single leg deadlift
  5. bicep curl + over head press + alternating single leg deadlift
  6. over head press + alternating single leg deadlift
  7. alternating single leg deadlift

Tabata Pair 1: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Iron legs: 2 switch lunges, 2 squat jumps, 2 cross ankle jumps
  2. Curtsy lunges 35lbs with kettlebell (I’d do 40 or 50lbs if I had ’em)

EMOM Round 2 With weighted vest. Went with 13lbs each hand, holding two dumbells per hand. Not ideal but it was better work.

  1. hammer curl
  2. hammer curl + Front squat
  3. hammer curl + front squat + military press
  4. hammer curl Front squat + military press + ½ dead lift plank hop
  5. Front squat+ military press + ½ dead lift plank hop
  6. military press + ½ deadlift plank hop
  7. ½ deadlift  plank hop

Tabata Pair 2 with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Wide knee tuck jump burpee (Wide to narrow tuck jump)
  2. Weighted narrow to wide squats 35lbs (50 would be better)

EMOM Round 3 No vest. Went for the 15s, which was challenging!

  1. 10 high knees and drop pop
  2. 10 high knees and drop + push up
  3. 10 high knees and drop + push up + alternating knees in
  4. 10 high knees and drop + push up + alternating knees in + plank rows, 15lbs (too heavy but don’t have 12 pounders)
  5. push up + alternating knees in + plank rows
  6. alternating knees in + plank rows
  7. plank rows

Tabata Pair 3: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Burpee with switch kick at the top
  2. Crab toe touch

EMOM Round 4 with 6lb vest (I should be adding the other to bars back in to make it 8lbs soon)

  1. in/out box squats
  2. in/out box squats + plank jump back (hands on elevation)
  3. in/out box squats + plank jump back + tricep push up
  4. in/out box squats + plank jump back + tricep push up + wide leg mountain climber x4
  5. plank jump back + tricep push up + wide leg mountain climber x4
  6. tricep push up + wide leg mountain climber x4 Hands to the floor here, which made it harder.
  7. wide leg mountain climber Hands back on the bench!

Tabata Pair 4: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Prisoner squat jacks
  2. Golbet Squat with weighted oblique crunch + elbow to knee 35lb kettlebell

EMOM Round 5 with weighted vest

  1. broad jump
  2. twerknado (broad becomes a broad jump with weighted 180) 2, 15lb weights. Would be much better w/ 25s but I don’t have 2 of those.
  3. twerknado + SA clean and press
  4. twerknado + alternating SA clean and press to surrender
  5. 180 jump squat  + alternating SA surrender
  6. Alternating SA surrender
  7. Kneel down to heel sit

Tabata Pair 5: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes)

  1. Wax on/wax off in plank (hands on sliders alternate circles with each hand)
  2. Plank leg circles on sliders

(1:14)

Yoga

  • About 21min.

Interestingly my Karna Pidasana is SO MUCH BETTER than it was the last time I was trying to do ashtanga at all regularly (a whole series, at least twice a week). I still had the lingering effects of the Ganda Bherundasana tweak (which I obtained via practicing angrily and obsessively when my last NYC teacher traffic cop had decided that 3 regular series assists, three times a week was just too much work to bother with.

I love the ashtanga finishing poses still, and sarvangasana, halasansa & karna p are my core favorites.

I also try to do a 1min urdhva d most days I work out, for the psychological & shoulder stretching benifits.

Planks, Pyramids, and Abs Oh My! by Jori

This is an excellent workout but it really didn’t make me feel better. I’m in a loooong and dark run of the sads and I can’t see things changing any time soon, if ever. I do pat myself on the back for getting out of bed and doing it though. For one thing, I get way more headaches if I don’t exercise, and a steady diet of ibuprofren really isn’t going to help. I already had 400mg today. It’d be nice to cap it there.

I did the opening plank & HIIT portion from the video and the rest mostly from my list. If there’s one thing I’ve got it’s time and I may as well do my reps more slowly if that seems to be what works best for my body.

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Plank it till you make it:3 Total Rounds Each 4 min (12 min total) shared from AXFIT

Round #1
1. Plank Hold on Elbows (1 min)
2. Plank Walk Laterally on Elbows the length of your Mat, low inchworm to low squat, power jump up, low inchworm back down to elbow plank, walk over to other side of mat, then walk back to the other side and repeat (jumping at only one side of the mat) (2 min)
3. Side to Side Lateral Mogul low squat jumps (1 min)

Round #2
1. Elbow Plank Jacks (1 min)
2. Plank Walk on Elbows forward up to the top of the Mat + x 2 Chest to Mat Burpees then plank walk back down the mat in reverse (backwards), then back up the mat again , x 2 Chest to Mat Burpees at the top of the mat (2 min)
3. Power Switch Jump Lunges (1 min) stay low

Round #3
1. High Plank Hops over the Mat (1 min)
2. Plank Suicides (Commandoes) start on elbows alt R/L with each up/down + alt shoulder taps and alt toe taps in up position. (2 min)
3. Side to Side Lateral Mogul low squat jumps and on one side do a power switch lung R/L (1 min)


Pyramid: 2 Exercises paired together, one rep of A, then one rep of B. Then 2 reps of A, followed by 2 reps of B……all the way to 5 and 5.

A. Elevated Manmakers. 30lbs Push-up & row, push-up & row other side. Jump forward. Clean & press. Switched to list right here after the 2x for each round! I wanted to use 15lbs each hand on the manmakers & touch tip of nose to floor each push-up, going slow & controlled. I also like to jot notes as I go!
B. Straight Arm Kickbacks, 20lbs Palms facing up toward ceiling. Love this move.

A. DL Rainbow Right 40lbs ankle weights for this & next set √ Your legs feel SO LIGHT when you take ’em off
B. OH Press w/ RL Knee Lift + Leg Extension 20lbs

A. DL Rainbows Left
B. OH Press w/ LL Knee Lift + Leg Extension

A.Assisted Pull-up Should start this one next time with no or lighter assist (thinner band)
B. Kneeling Clean + Press, 40lbs

A. Reverse Lunge Right on Slider + Hammer Curl 30lbs
B. Assisted Chin-up Did first 2 with no band. I have to find where I put my lighter bands when I moved the last time.

A. Reverse Lunge Left on Slider + Bicep Curl 30lbs
B. OH Tricep Extension 20lbs

A. Right Figure 4 Squat Hold w/ Front Raise 20lbs
B. Narrow Squat & bent over Fly 20lbs

A. Left Figure 4 Squat Hold w/ Lateral Raise 20lbs
B. Sandbag (or DB)1/2 Burpee Upright Row 20lbs Way too light for the rows. I’d have gone to 12-13 if I had fucking adjustable weights god damnit. Didn’t wanna jump to 15s here.


HIIT Cardio: 50/10 (with weighted vest)

  1. Angry Donkey Wall Kicks x 3 (land in low squat) + Squat Jump x 1
  2. Squat Jump x 3 + Push Ups x 3
  3. Pike up “V” Abs x 2 + Lift body in “L” sit off of DB’s (L-sit for 3 counts was absolutely no problem for me & I was wearing my vest, but I think that’s bc of my yoga background. You need good hamstring flexibility for this.)
  4. Dynamic Squat Touchdowns x 3 + Chest to Floor Burpee Tuck Jump x 1
  5. Switch Lunges x 3 +  SL Spiderman Push Up x 1
  6. 10 Mtn Climbers + 3 Wide Leg Frogger Tuck Jump Hop Over DB or Mat

Abs: Repeat 2x

  1. Elbow Plank Mat Hops R/L (20 reps)
  2. Crunch Up Twist Right + Crunch Up Twist Left (20 reps) Really slow with full range of motion here so I paused the video the 1st time through & did 2nd round of the abs from list.
  3. Elbow Plank – Jack Legs (20 rep)
  4. Bicycle Abs (20 reps) (1=1)
  5. Tuck Jumps (standing) 20 reps
  6.  Crab Toe Touch Right Side Only (20 reps) These moves would probably be better done alternating bc you’d be forced to bring your balance back to the middle between every rep.
  7. Crab Toe Touch Left Side Only (20 reps)
  8. Bicep Curl in “V” Sit (20 reps) 20lbs
  9. Weighted Windshield Wipers: wt. between feet, wt. in right arm, feet go to left side, arm goes right to side, both come up to the center, repeat. (20 reps) 1st round 3lbs bet feet & 10lbs in hand & 10 reps per side. 2nd round 5lbs bet feet & same bet hands & 20 reps per side
  10. Weighted Windshield Wipers: wt. between feet, wt. in left arm, feet go to right, arm goes to left (20 reps)*I did 10 reps

(1:35, rounding down)

Easy Yoga

I guess it was about 14-15min, depending on how long it took for me to get my fugly sneakers off & rearrange the space.

#Pyramid style #Tabata #workout, plus #yoga

I’m really not doing well these days and I see no light at the end of the tunnel, but I got back out of bed this afternoon to exercise, which is like my prescription. And at least this way I’ll take a shower today, and change out of the clothes I slept in.

Metabolism Blast: Booty, Arms and More

Note to self: This is one you want to repeat sometime. The details look really confusing at first glance, so rather than previewing & jotting notes I just did the workout along with the video. That works (for me doing Julia’s workouts) for anything that’s not rep counts!

Wore my weighted vest for all but the warmup & yoga stretch / cool down.

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Round 1: Set 1 Tabata 20:10 2x (8 intervals) 4 mins
Round 2: Sets 1 &2 Tabata 20:10 2x each (16 intervals) 8 mins
Round 3: Sets 1, 2, & 3 Tabata 20:10 2x each (24 intervals) 12 mins
Round 4: Sets 1, 2, 3, & 4 Tabata 20:10 2x each (32 intervals) 16 mins
Round 5: Sets 2, 3, & 4 Tabata 20:10 2x each (24 intervals) 12 mins
Round 6: Sets 3 &4 Tabata 20:10 2x each ( 16 intervals) 8 mins
Round 7: Set 4 Tabata 20:10 2x (8 intervals) 4 mins

Warm up:

  1. Walk out pushups walk back 5
  2. Heisman hops 20
  3. Skaters 15
  4. Ab hammer kicks 20

Set 1 

  1. Burpee high knee toe taps 8
  2. Bulgarians Elv push-up, 30lbs
  3. Step up lunge back switch
  4. Plyo jump forward & backward, squat & hammer curl to shoulder press, 30lbs Box jump squat and press

Set 2

  1. Chair pose SL arms overhead This ends up being an alt, 1/2 pistol squat, which is really awesome.
  2. Bear hold + explosive hops
  3. Curtsy deadlift plank hop, 30lbs
  4. Squat tricep catch inchworm back/jump

Set 3 

  1. Froggy push-ups
  2. Weighted broad jump rev lunges 180 hop, 15lbs
  3. Plank hop alt T stands
  4. SL roll back mat hop 1/2 burpee

Set 4 sliders LOVE how so many YouTube trainers are incorporating slider work lately

  1. Slider lunge SA row, 20lbs
  2. Slider lunge SA row
  3. Back fly slider burpee, 2 10lbs
  4. Pike, knee tuck, jack legs on sliders

(1:15)

Yoga

15min