Active Rest Day: Jane Fonda Butt Works & Zuzka Power Yoga #2

Warm Up:
Jane Fonda Butt Floor Works

Zuzka Power Yoga #2
http://zuzkalight.com/workouts/power-yoga-2-2/

Workout Breakdown (modified Part 1 to skip the weird jump)

Part #1
Sun Salutation to chair pose 10x

Part #2
2 rounds of:
1. Chair pose with side leg lift x 20
2. Hold chair pose for 20 seconds
3. Windmill x 5 (each direction)

Part #3
1. Crescent pose to knee up x2 to Warrior 3 x 5 sets on left leg
2. Windmill x5 (each direction)
3. Crescent pose to knee up x2 to Warrior 3 x 5 sets on right le

Active Rest Day (Outdoor Cardio) + Jane Fonda butt floor works

Brisk walk / light jog (1 hour)
Av. speed: 3.8mph
Max speed: 8 mph
Distance: 3.8miles

Jane Fonda Butt Floor Works

Superset#1:
Clamshell / Standing Side Hip Abduction
3x30@each / 3x30@each

Superset #2:
One Leg Glute Bridge / Donkey Kick
3x30@each / 3x30@each

Superset #3:
Quadruped Leg Swing / Fire Hydrant
2x20 @each / 2x20@each

Fullbody Bodyweight Interval Circuit (Deload Week)

15 sec rest / 1 min - 24 rounds
High knees jump rope
One Leg Glute bridge (R) 30-40
One Leg Glute bridge (L) 30-40
Reverse Body Row 15-18
One Leg RDL (L) 15-20
One Leg RDL (R) 15-20
Superman Plank 20-25
Pike Press 15-20

Fullbody Bodyweight Circuit (Deload Week)

3 rounds
Air Squats 50x
Knee Raise dip station 20-25
Stability ball curl 20x
Burpee no push up 10-15
One Leg RDL 20@each

Time: 25:20

Note:
Burpee- focused on jump as high
Single RDL- left had less balance

5 min challenge:
Pike press & reverse body rows combo (10/10)
3-4 sets

Active Rest Week and Some Light Bodyweight Workout

This week is my active rest week since I realize I haven't taken time off from the gym and weights completely for about 6-8 months since I started in February this year.

Monday was a bad idea to do weights. I usually feel energetic after a workout that wasn't the case. It's been happening couple times lately and I refused to listen. Good thing nothing bad happened.

Anyway for the past 2 days, I've been doing mobility, foam rolling, some light band works with glutes and arms.

Today I tried to move around a bit by doing some light bodyweight workout.

Superset #1:
One Leg Hip Thrust / Reverse body rows (bent legs)
3x20 @each side / 3x15

Superset #2:
Air Squat / Push Up
3x20 / 3x10

Active Rest Day - Bodyweight Superset Friday Workout

Superset 1 x 3
A) clamshell x 20 @each side
B) push ups x 10

Superset 2 x 3
A) one leg glute bridge x 20 @each
B) elbow plank to plank x 10 @each

Superset 3 x3
A) bulgarian Split Squat x 15 @each
B) V up Abs x 20

Active Rest Day with some Mobility & Push Ups

Today was kind of an active rest day - I did rhomboids mobility exercises using 2.5 lbs DB bar at home (I have adjustable DBs but didn't put any plates there).

• 3 sets of 10 reps rhomboids mobility (each arm)
• 3 sets of 12 reps full push ups

Wow! I think I could hold my push up form a lot better than before and could do straight 12 reps not from a bench anymore.

Yoga for Athletes - Loosening up those tight muscles

I took a little bit easy today by doing this yoga video in the morning. My upper back, hamstrings and glute are totally fried and felt tight so I figured it's best to stretch them out to loosen up the tight spots.

http://vimeo.com/27871447

TIME OFF

I had to deviate from this week workout schedule. First of all, yesterday already messed up with my workout schedule, so I decided to just do whatever I could handle at the time. One thing for sure, I will still be doing LovingFit Sharper Abs Challenge in a Month.

Anyway, my left knee is still not in its prime yet so I am gonna take it easy for any lower body workout.

Active Rest Day

But by no means I neglecting my 50 Burpees Day 41 - Wow I'm getting closer to the finish line! :)

30 minute walk in the morning under sunshine and another 30 minute walk in the late afternoon to get more sunlight! Gotta convert those beta carotene that I had for breakfast from red palm oil and garnet yams! :)

Rest Day

But I didn't neglect my 50 Burpees - light version aka no push ups - varied with reptile, super girl plank and mule kick.

Plus I was practicing handstand and wall walk as well.

3 Day Active Rest Days

Friday May 25 - 50 Burpees Day 19 (no push up version)

Saturday May 26 - 50 Burpees (no push up version) Day 20, 10 min. free style skipping under sunshine, 100 squats, 3 min plank hold (3 round of 1 min), diagonal knee tucks

Sunday May 27 - 30 minute walk under sunshine, 50 Burpees (no push up version) Day 21, plank hold for 3:07