#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

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#Tabata #HIIT #reps and #yoga

Tried a new channel for part 1 of today’s workout, more tabata. I must have a shorter attention span lately! Or maybe I’m doing more tabata as a bit of a “relief” alongside rep-based sets. I think reps work me a bit better than HIIT, but though I’m thorough I’m also a bit slow-ish, so they tend to take a longer amount of time that’s hard to predict.

Anyway, if you knew how much wine & beer I had yesterday, you’d be really impressed!

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Lenula’s Lifting, Leaping Leg Destroyer

Warm-up (@2:30)

HAMSTRINGS
Tabata: (20/10 x4) +8lb vest
1. Shuffle, heel grab
2. Donkey +rockstar

Strength: (50/10 2 rounds) +8lb vest
1. Pigeon DL 40lbs
2. Sumo DL 40lbs
3. 1-leg DL (L) 30lbs
4. 1-leg DL (R)
5. DL + Squat 40lbs
6. Hamstring Curls I did reverse plank to knees-in w/ my feet on sliders instead of putting a dumbbell between my feet

QUADS +8lb vest
Tabata: (20/10×4)
1. Box Squat Jumps
2. Jump Lunges L-R

Strength: (50/10 2 rounds) +8lb vest
1. 1-Leg Squat (L) to forward lunge on R
2. 1-Leg Squat (R) to forward lunge on L
3. Lunge + Stork + Kneel (L) 20lbs
4. Lunge + Stork + Kneel (R)
5. Rotational Goblet 30lbs 1st round, 40lbs 2nd
6. Power Squat (Down slow, power up) 40lbs

GLUTES +8lb vest
Tabata: (20/10 x4)
1. Shuffle, heel grab (again… wah ha ha…)
2. Low Squat + Jump

Strength: (50/10 2 rounds)
1. Shuffle Swing 15lbs 1st round, 20lbs 2nd
2. Dragon Lunge 30lbs
3. Glute Bridge or Hip Thrust
4. Open Hip Raises 30lbs
5. Jumping 1-leg Glute Bridge (L) Changed this move to the Bender style hip thrusts from crab since I feel it more in the glutes that way
6. Jumping 1-leg Glute Bridge (R)


Reps

This is part of a random challenge Lisa posted without a video on her Facebook. Greyed out moves are ones I skipped since I’d just done a legs set. And I did less than half of it! I’m not sure how I feel about 50 reps either. 25 seems more reasonable. Anyway, after move 8 I was at about 90-min into my routine so I changed to  yoga.

  1. 50 Bench Flys (15lbs x 2)
  2. 50 Hammer Curls (15lbs x 2)
  3. 50 Lunge – Left (30lbs)
  4. 50 Lunge – Right (30lbs)
  5. 50 Bent Over Flys (10lbs x 2)
  6. 50 Bench Tuck Abs (3lbs held in feet)
  7. 50 Chest Press (20lbs x 2)
  8. 50 Arnold Press (15lbs x 2) – 30 reps

Yoga

  • 45minutes

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!

Today’s workout #HIIT #Tabata #AMRAP #yoga

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Warmup: (5:20) (10/30×5 jump rope with 2min slow surya As) I love doing my own warmup & cool down.


Set 1: Do Each set HIIT at 60/30:20 1x (Each set is 9min so about 30min this part)

1. Squat & press 40 / Frogger
2. Elv commando (plank walk) and knee tucks / decline burpees
3. Lat step up leg lift RL 30 / lateral box jumps RL
4. Lateral step up LL /lat box jumps LL
5. Knees in press up 20, C-sit. Single weight @ sternum. Press up & knee tuck; down & legs go out / cannonball burpees Just do burpee tuck jump next time

Set 2:
1. SA row RL 20 in lunge / squat slams 20
2. SA row LL  / squat slams 
3.  Pike push-ups / matt jumps
4. Front load side steps curtsy each side 30 Stay low / Lateral jump to star jumps
5. Dips w alt leg lifts / Russian kicks

Set 3:
1. RL curtsy lunges 35 / skaters for height
2. LL curtsy lunges 35 / skaters for distance
3. Leg lift chest press 40 / wide V-leg crunch pulses Hurt my right hand holding the two 10s at once again. Maybe I will get myself a replacement 20 for Xmas.
4. Clean and press 40 / burpee hop over weight
5. Sumo squat+ deadlift 35 /sumo hops


Tabata pairs: 20:10 8x
Time = 28min

1. Slider mtn climbers and shoulder taps tapping opp shoulder from knee-in
2. Bicycle abs Can keep legs straight to make it harder (vest off this move)
10 box jumps switch lunges Box & hop down & switch lunge ea side

1 Slider around the world legs
2 Ab leg circles (vest off this move) Kept legs together & straight. A little too easy. Ankle weights next time?
10 box jump star jumps

1. Slider pike
2. V ups (2 straight & 2 to 1-side for obliques w 3/lbs bet feet)
10 box jump pike jump

1. Slider plank jack push-ups
2. Tuck abs (No vest this move) Spreading legs on the out & down part
10 box jump plank jacks Jump back to plank and jack the legs out & back in. Was wondering why this set of box jumps seemed easier & then realized I’d forgotten to put vest back on 🙂


Burnout: 5 min AMRAP
Score: 2 full rounds, 15 swings & 10 D lunges

15 swings 35
10 dragon lunges 1=1 Alt deadlift lunges, swinging weight down & around the outside of the front leg
5 pull-ups / 5 chin-ups

(Total time 1:14)


Yoga

About 25min

#HIIT #Tabata and easy #yoga

I’ve been subscribed to HIIT like a Girl for awhile but had never tried one of the workouts, then today I clicked on one by accident. My biceps hurt from yesterday, particularly the right, as in I didn’t want to hoist my cup of coffee first thing in the morning! She’s only using 10lbs here though so I thought I’d follow suit. Tomorrow’s gonna either be a rest day or a yoga focus day.

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Full Body Tabata + HIIT

2x Part One
10lb weights & 8lb vest

  1. Back Lunge Kick Up/Back Lunge Plyo Jump R
  2. Back Lunge Kick Up/Back Lunge Plyo Jump L
  3. Row, kick-back, spider push-up 10s
  4. Narrow Halo Squats
  5. Elevator Jumping Jacks I just did 4 low & 4 high
  6. Narrow/Medium/Wide Squat Jump Kicks
  7. Broad Jump 180 Triceps Burpees
  8. Curtsy Curls R
  9. Curtsy Curls L

1x Part Two (Tabata) 4min
Jump rope High Knees (no vest)

2x Part Three (with vest – except for the 2 rounds of tricep / superwoman push-ups)

  1. Around the World Squats with Shoulder Press
  2. Plie Row/Jump Squat (Forgot to do second set; its after drainbows)
  3. Drainbow R 20 This killed me bc of the arm soreness from yesterday. 2nd time thru I changed the arm move to hammer curls, which with only 10lbs per arm was ok.
  4. Drainbow L
  5. Eight Mountain Climbers/Four Pushups
  6. One Jump Forward/Four Squat Walks Back
  7. Triceps Superwoman Pushups
  8. Squat Walk/Jump Squats
  9. Back Lunge/Shoulder Raise

Yoga

About 25min

#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

Glute centric #tabata & #reps plus quick #yoga session

Stuck to my planned workout, but I’ve gotta say my recovery is SO MUCH BETTER when I alternate Julia workouts with yoga focused routines. I get in there and address all my personal glitches when I do my yoga, in ways that don’t shred my joints. Tomorrow I’ll do a 20 or 24min HIIT and my favorite ashtanga mini routine of late.

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Fast and Furious Legs by Christine Comeau

  • 1:19 total. I had extra breaks though, several of them waiting for the wifi to catch up. But I did all but one set with the video. Found myself able to keep up today! (I only wear an 8lb vest tho but that’s enough for me though I could damn sure use some heavier weights.) I had to pause a couple times during last set of burpees though cause I hadn’t previewed those.

Video warm-up

Cardio tabata pair 20:10 8x 4 mins just vest
1. Tornados switch lunges: switch curtsy lunge
2. 3 switch lunge, 3 stationary hops

Strength (50:10 x3) 9 min
1. Right curtsy lunge 30
2. Left cursty lunge
3. Alternating Bulgarian +deadlift + push up 30

Lunge Burnout (x 2) this set w/ list – 6min & then back to video
10 left lunge 30 lunging forward
40 pulses
10 right lunge 30
40 pulses

Cardio tabata pair  20:10 8x 4 min (26:10)
1. Quadzilla squat jumps: 4 wide high knees, 4 rotating squats
3. Broad Jump & pick up weight, two bunny hops back 35 I don’t have 2 heavy enough weights to put at both ends of my mat, and the move w/out the weights is usually good cardio for me. Need 1 20lb, 2 25lbs and 2 12lbs, lol. Not yet!!!

Strength (50:50:50:30 x3) 9 min
1. Goblet Sumo squats 30
2. Standard squats 30
3. Squat front raise twist twist 10 Thought I could do 15 here. Noooo! LOL. Still wearing vest tho, even if my stinky 8-pounder is still challenging enough for me.

Squat Burnout (40:00)
10 narrow squat 30
40 narrow squat pulses no weight
10 standard squats 30
40 standard squat pulses
10 sumo squats 30
40 sumo squat pulses

Cardio tabata pair 20:10 8x 4 min (46m)
1. in/out squat jack + 2 switch lunges
2. Bench squat jump Touch bum to bench, come forward & jump up.

Booty Strength (50:50:50:30 x 3) 9 min
1. Deadlift 40
2. Bulgarian RL 30
3. Bulgarian LL 30

Booty Burnout: 1:00:56
weighted hip thrust circuit Wish I had 50/60lbs in plates for this!
20 reps
10 reps 30 sec hold 3x
10 reps 10 sec hold 3x
40 reps

Rep based full body burnout
1. 5 Burpee push-up + 2 squat jumps
2. 4 SL Burpee pushup+ two glute kick overs
3. 3 Burpee tricep push up + two switch lunges
4. 2 Burpee diamond push-up + diamond jump
5. 1 Burpee pike push up + quadzilla


Yoga

  • About 13min