High Intensity day
SO a half hour Intu-Flow and knee rolls and then the program, 45 seconds each of:
1. Quad press / Hand press from downward facing dog
2. One leg squat into leg swoop and around back into mountain climber or hurdler’s –alternating legs.
3. Butterfly spinal rock up into toe crow position
4. Squat leap dropping into reaching arch.
4 rounds
But I cut the time between rounds from 1 minute to 30 seconds.
Going to post the link to the program I am posting about working on it:
http://www.bodyweightexerciserevolution.com/
I will be posting this on the forum too but it fits the training blog even better.
Bodyweight Exercise Revolution: Level 2 Fat Burning some interesting observations.
These hybrid exercises I am doing for the Level 2 Fat Burning Bodyweight Exercise Revolution for cycles 5 to 7 are very interesting.
The first one is a head press / quad press.
Start in downward facing dog position from Yoga and come up onto your toes to place all your weight on your arms then bend your elbows so the top of your head touches the ground, then shift into quad position by shifting your legs and arms into a slightly bent position and levelling the back – head up then bend elbows and knees so the your shins and knees come almost touching the floor and back up.
You do that for 45 seconds each round.
The interesting thing is the difference in doing each of them separately for 445 seconds and shifting back and forth between the positions. A very interesting crank upwards that is unexpected from doing them separately.
The second is a one leg squat into a leg swoop.
The one leg squat is supposed to be done in the hybrid with the leg in front but I am not there yet so I do it with the leg just behind and while the squat is a little easier you have more shifting and twisting to bring the leg in from and then (using the right leg as an example) thrust your right leg to the side between your left foot and left hand which remain on the ground then swing the leg to the rear hoping over it with your left foot until you are in the mountain climber or hurdler’s pose then bring the leg forward to rise on one leg. Alternate legs.
The interesting part is I found the one leg squat difficult and the leg swoop with both hands on the ground the most difficult of the exercises yet I find the combination easier. It might be I am just so slow at this move I don’t get many done in 45 seconds.
The third is a butterfly spinal rock up into crow toes position (not yet in full crow.)
Sit on floor with feet drawn up and knees apart. Bring the knees together as you spinal rock backwards then thrust your hips up into the air and pull your knees apart. The rock back up onto your feet almost into full crow but toes stay touching.
I don’t find this difficult if my breathing gets right except I find it difficult to rock up into the position without touching my hand to the ground to assist. Must stop that.
The fourth and final hybrid is a squat leap dropping into reaching arch.
Flat foot squat down and leap straight up off the floor, then collapse back down into squat and sit back placing one hand on the ground behind you then reach back over the top with your other hand as if you were going to transition into wheel pose. Then twist back up out of the and leap dropping again to do the other side.
Okay we all found it odd this is the hardest one. That transition and all the twisting and reaching and arching really are far more tiring than expected.
Doing four rounds may not seem a lot until you cut the rest time down to one minute, then 30 seconds (tonight) and then the last session 15 seconds.