#HIIT #WOD & #Asana #Yoga

That was a good one! Tough though. Might have to do a yoga-only tomorrow. I’m having trouble getting up & down the stairs now, lol.


15-Minute Per Round: Full Body Interval Workout

  • (15/50) Skipping, for a 32:30min set
  1. Overhead Squat arms stretched up straight overhead, squatting low
  2. Lunge Jump
  3. Hip Thrust (right) from table top, weight in supporting heel
  4. Hip Thrust (left)
  5. Plie Jump
  6. Shoulder Press 40lbs Changed this one from down dog push-up b/c I’ve been doing mainly pushing moves with my upper body lately & there are divebombers in the next set
  7. Dips
  8. Leaning Plank hands on either side of mat, lean into 1 arm, straightening the other & looking toward it, alt
  9. Plank Press forearms, clasped hands. Put chest on floor & bring back up
  10. Urdhva Dhanurasana
  11. Frogger (wide feet)
  12. Lateral Raise Lots of leg lifts in the next set
  13. Straight Abs Lots of leg lifts in the next set
  14. Elbow Tap Side Plank (right) Forearm side plank, tapping top elbow to floor
  15. Elbow Tap Side Plank (left)

EMILY WOD 6 : RumFit Challenge: Total Body Exercises With Extra Emphasis On The Butt And Abs

  • I part, 4 rounds
  • Rumi’s time = 13:46 min. My time = 15:24

8 Dive bomber
16 ALT pistol Can’t believe I got through 4 rounds of pistol squats. I still have to prop my heels on 10lb weights to balance tho. MY QUADS ARE GONNA HATE ME TOMORROW.
32 Abs leg drops like a leg lift, lying on back, but emphasis on the down part
64 High knees sprint

  • II part – 2 rounds
  • Rumi’s time = 9:10 min. My time = 11:38

8 Elevated renegade row – both sides one after the other, 20lbs
16 Plank elevated legs jumps jump from bench down to floor & back up
32 ALT renegade row, elevated 20lbs
64 Swing 20lbs


25min of (15/60) freestyle, quad-release-heavy intervals, not including a closing 1min savasana



I may be onto something with the mix & match #workout

Writing some of my own sets, when I feel the need, is a good thing as well. And I’m happy I discovered this new YouTube channel! I don’t like her warmups & I prefer to do the working sets my own time, but the sets themselves are really challenging, and I like that feeling of hitting one body part mercilessly, over and over.

That’s the one thing about HIIT; you run the danger of always skimming the surface, because your working burn is so good. That’s one reason I was already alternating it with reps workout. The slightest change affects the workout so much! And setting your intention to go as quickly & continually as possible, as in these WOD / Crossfit style routines, makes things different as well.

Now I’ve got some rice in the rice maker & garlic greens waiting to roast. Shower time!



  • (15/30) Time = 13:30
  • I don’t usually warm up, but this style appears to beat me up a little more. My back is much better but my right wrist is sore! I wrote a warmup because suyras & fundamentals run longer than I wanted to spend on limbering up today.


  1. Down dog
  2. Updog or cobra
  3. Anjenayasana
  4. other side
  5. Hanuman
  6. Other side
  7. Ustrasana A, @ wall
  8. Ustrasana B
  9. Urdhva D, @ wall

AMBER WOD 2:RumFit Challenge: Butt, Triceps, HIIT, Saddlebags, Inner Thighs And Back

  • I part – body weight exercises Do all exercises in reverse pyramid – 50 reps, after that 40, 30, 20, 10 reps.
  • Time = 2:15-2:28

1. Switch lunge
2. Chaturanga in-out jumps This one’s a fucking killer (in a good way)! I couldn’t get through a set complete until I was on the 20s.
3. Russian kicks

Note: Do the lunges with the knee right above the floor. The elbows are near to the body in Chaturanga exercise. The strength comes from the abs in the abs kicks.

II part – with equipment

  • 2 rounds, time = 16min! 2:29-2:45 Slow, but I wasn’t following the video & forgot what exercises 2 & 4 were. Did an inner thigh lift. Also was using heavier weight than Rumi.

1. RIGHT side elevated renegade row – 10, 20lbs
2. LEFT leg raise from left side elevated side plank – 10
3. LEFT side elevated renegade row – 10, 20lbs
4. RIGHT leg raise from right side elevated side plank – 10
5. Abs diagonal arm-feet touch – 10 doubles Arms out in a T position, crossing hand to opp foot. Legs straight. L + R = 1 rep
6. LEFT leg side raise – 30 lay on the floor with 10lb weight on thigh
7. Torso raise – 10
8. Sumo squat + front lift – 10 20lbs
9. RIGHT leg side raise – 30

Rumi’s time
I part – 11 min
II part, 2 rounds – 10:40 min

my time
I part – 13 min
II part, 2 rounds – x min


About 25min deeply relaxing asana.

A little #ashtanga beginning, a #wod & #interval #yoga

ashtanga, WOD style, yoga intervals


Not the best burn ever, certainly, but I needed the physical therapy. I wasn’t sure I was going to do the jumpy workout after the yoga introduction, but my heart rate was so low I knew I needed to stir the pot a bit, and was glad I did.


  • Suryas & fundamentals, time = 29:58. With the hand standy stuff at the wall & the 3-part hanuman, my style.

  • Wore my new cross trainers for my WOD workout. Is this really crossfit style? I dunno. The trainer thinks so anyway. Link is here.
Saucony, $60

Notice they are NOT Nike, adidas or Under Armour.

I part – body weight exercises
2 rounds, time = 26min (3:16-3:32)

1. Burpee with push up – 20 Wide arms, chest touching floor
2. LEFT leg jump, RIGHT leg kick – 20
3. Broad jump, back + squat jump – 20 Plyo jump forward, hands to floor, plank. Push backward to low squat & then jump up
4. RIGHT leg jump, LEFT leg kick – 20
5. Plank ALT pigeon crunch – 20 Plank. Pull knee in while turning knee out to the side & crunching

II part – with equipment, correction part
1 rounds time = 11min (3:32-3:43)

1. LEFT leg side raise – This is the standing up in a forward bend leg raise she likes
2. ALT renegade row – 50, 20lbs
3. RIGHT leg side raise – 50
4. Torso and leg raise – 20 Swimmer. On belly, feet off ground. Reach arms forward & pull back fast, lifting shoulders slightly
5. Swings – 50 20lbs

(15/30) yoga intervals, 27min set

  1. Dandasana
  2. Hanuman A
  3. Hanuman B
  4. Purvottanasana
  5. Marichy A (R)
  6. Marichy A (L)
  7. Marichy B (R)
  8. Marichy B (L)
  9. Ardha Matseyen (R)
  10. Ardha Matseyen (L)
  11. Marichy D (R)
  12. Marichy D (L)
  13. Hanuman (R)
  14. Hanuman (L)
  15. Anjenay (R)
  16. Anjenay (L)
  17. Ustrasa A
  18. Ustrasa B
  19. Rest
  20. Kapo hang
  21. Rest
  22. Kapo B
  23. Rest
  24. Urdhva D 1
  25. Rest
  26. Urdhva D 2
  27. Rest
  28. Urdhva D 3
  29. Paschimo
  30. Sarvanga
  31. Hala
  32. Karna Pida
  33. Eka Pada Sirsa (R)
  34. Eka Pada Sirsa (L)
  35. Yoganidra (R)
  36. Yoganidra (L)