- Medium-Intensity Bodyweight Strength Training - 1100-1140
- DJM Warmup
- Warming Superset x1
- Handstand Pushups with Feet on Chair - 10 reps
- Screwing Pushups - 10 reps
- Assisted Pullups - 10 reps
- Accentuated Negatives Superset x3
- Wall-Supported Handstand Pushup Negatives - 3 reps
- Modified Planche Pushups - 5 reps
- Unassisted Pullups - 4 reps
- 15 lbs Clubbell Superset x2
- Front Pendulums - 10 reps
- Arm Casts - 10 reps
- 15 lbs Clubbell Swipes - 10 reps
- Compensatory Yoga
- Tadasana Hold
- Triangle Sequence
- Upright Triangle Work
- Wide-Legged Forward Bend
- Left Triangle
- Left Extended Side Angle
- Left Revolving Triangle
- Wide-Legged Forward Bend
- Right Triangle
- Right Extended Side Angle
- Right Revolving Triangle
- Praying Dog Vinyasas
- Dandasana Work
- Table-Top Work
- Savasana (with some good Squeezebox Breathing)
Notes: Another good bodyweight workout. Pullups are certainly getting stronger, though I have started noticing some sort of strain in my left shoulder. It’s only detectable in certain positions, but I’ll have to keep an eye on it. Overall RP-TED - 7.5,6,2.5
- Morning Hatha Yoga - 0605-0630
- Neck Mobilities
- Kriya Cycle
- Agni Sara - 3 x 15 pumps
- Nauli - Thrice in each direction
- Folding Chair Vinyasa
- Standing Forward Bend Hold
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 5:00
- Neck Compensations
- Bridge Work
- Savasana
- Trataka Kriya - 5:00
- Afternoon Workout - 1250-1345
- DJM Warmup
- Chest Cycle x 1
- Incline Bench Press - 7 reps with 55-pound DB’s
- Bench Press - 7 reps with 50-pound DB’s
- Decline Bench Press - 7 reps with 45-pound DB’s
- Bodyweight Dips - 1 set to failure (10 slow reps)
- Barbell Squats - 5 x 5 at 145 lbs (Smith bar plus 120 lbs)
- Chinups - 3 sets - 6,3,3
- Deadlifts - 5 x 5 at 125 lbs
- Bodyweight Rows - 2 x 10, 1 x 5 (accentuated negatives)
- Interval Running - 20:00
- Compensatory Cooldown
Notes: Check it out … my five-minute headstand hold! I am starting to love this resistance workout too! My big lifts are getting stronger each week, and judging by the level of soreness in my abdominal area today (Tuesday, the day after) this is a fantastic ab workout as well.
- Medium-Intensity Bodyweight Strength Training - 1455-1555
- DJM Warmup
- Warming Superset x1
- Handstand Pushups with Feet on Chair - 10 reps
- Screwing Pushups - 10 reps
- Assisted Pullups - 10 reps
- Accentuated Negatives Superset x3
- Wall-Supported Handstand Pushup Negatives - 3 reps
- Modified Planche Pushups - 5 reps
- Unassisted Pullups - 3 reps
- 15 lbs Clubbell Superset x2
- Front Pendulums - 10 reps
- Arm Casts - 10 reps
- 15 lbs Clubbell Swipes - 20 reps
- Compensatory Yoga
- Tadasana Hold
- Folding Mountain Vinyasas
- Folding Chair Vinyasas
- Prayer Twist
- Triangle Sequence
- Upright Triangle Work
- Wide-Legged Forward Bend
- Left Triangle
- Left Extended Side Angle
- Left Revolving Triangle
- Wide-Legged Forward Bend
- Right Triangle
- Right Extended Side Angle
- Right Revolving Triangle
- Praying Dog Vinyasas
- Dandasana Work
- Table-Top Work
- Tumbleweed Flow
- Savasana (with some good Squeezebox Breathing)
- Kapalabhati - 3 rounds
Notes: Feeling good about this practice Overall RP-TED - 7.5,6,2.5
- Morning Hatha Yoga - 0610-0635
- Neck Mobilities
- Kriya Cycle
- Classic Uddiyanabandha - 5 x :10
- Agni Sara - 3 x 15 pumps
- Nauli - Once in each direction
- Folding Mountain Vinyasa
- Chair Hold
- Folding Chair Vinyasa
- Standing Forward Bend Hold
- Triangle Sequence
- Upright Triangle
- Wide-Legged Forward Bend
- Left Triangle
- Left Revolving Triangle
- Wide-Legged Forward Bend
- Right Triangle
- Right Revolving Triangle
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 2:30
- Neck Compensations
- Wheel Hold
- Savasana
- Afternoon Workout - 1220-1315
- DJM Warmup
- Chest Cycle x 1
- Decline Bench Press - 7 reps with 50-pound DB’s
- Bench Press - 7 reps with 50-pound DB’s
- Incline Bench Press - 7 reps with 45-pound DB’s
- Bodyweight Dips - 1 set to failure (7 reps)
- Barbell Squats - 5 x 5 at 135 lbs (Smith machine bar plus 120 lbs)
- Chinups - 3 sets (4, 3, 3)
- Barbell Deadlifts - 5 x 5 at 115 lbs
- Bodyweight Rows - 2 x 10
- Interval Running - 20:00
- Compensatory Cooldown
Notes: I felt much more prepared for this workout this week than last! Hard to know how much I’m really squatting because my gym only has the Smith Machine, no squat rack. If I had my druthers I’d be using the rack, but since this gym is at my workplace, convenience dictates the Smith Machine for the moment. Overall RP TED 9, 6.5, 1
- Morning Hatha Yoga - 0815-0855
- Neck Mobilities
- Kriya Cycle
- Classic Uddiyanabandha - 5 x :10
- Agni Sara - 3 x 15 pumps
- Nauli - Once in each direction
- Folding Mountain Vinyasa
- Chair Hold
- Folding Chair Vinyasa
- Standing Forward Bend Hold
- Triangle Sequence
- Upright Triangle
- Left Triangle
- Left Revolving Triangle
- Wide-Legged Forward Bend
- Right Triangle
- Right Revolving Triangle
- Wide-Legged Forward Bend
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 3:00
- Neck Compensations
- Wheel Hold
- Savasana
- Kapalabhati - 3 rounds of about 1:00
- Afternoon Metabolic Conditioning - 1225 - 1310
- 10 Knee Skinners
- Wall Squat Hold - 2:00
- 25 Clubbell Pendulums with 15 lbs CB’s
- Heismans for 2:00
- 15 Clubbell Shoulder Casts with 15 lbs CB’s
- 50 Squat Kicks
- 10 Shoulderstand Kickbacks on parallettes
- 15 Clubbell Swipes with 15 lbs CB’s
- Leg Loops for 2:00
- Copensatory Hatha Yoga
- Praying Dog Vinyasa
- Diving Dolphin Flow
- Spider Monkey Flow
- Cat-Cow Vinyasa
- Tumbleweed Flow
- Supine Twists
- Dead Bug
- Savasana
Notes: Awesome afternoon practice! Fun and challenging. Didn’t repeat a single exercise and definitely kicked my ass going into the Christmas food binge. And yes, I do plan on splurging over the weekend! Overall RP-TED - 7.5-9, 7-8.5, 1-2.5