Everyday Yoga

It’s been my new favorite daily routine to begin each day with some stretches in yoga…some days I’m on fire, others I need a super chill flow.

I feel like it kickstarts my energy that is sustained throughout the day! This is a bonus because the real reason I do it is to relieve back pain.

I follow my cousin, a yogi master in my eyes, Saralee on Patreon. This isn’t a promo, I just appreciate how descriptive she is with describing the moves and holding poses. I don’t feel like I need to be in a class to do yoga!

I know of some people who do old school routines like push-ups and crunches right as they get out of bed (or while still in bed!) and I’ve heard others say their morning sex is their way to jumpstart their day. Whatever it is, try finding what works for you and do something different, yet invigorating!

Have a killer day!
Elda

Core Work; Duality

Core work of the day consisted of:

12-15 Pikes with Sliders

25 Reverse Crunches w/ball

30 second Adductor Side Planks

10-12 Hanging Leg Raises

If you plan on doing more than 1 exercise, you may do one exercise at a time with 30 sec rests in between each set for 3-4 sets OR create a circuit like I did in this video where you do exc.1 then exc.2 and so on with little to no rest in btn exercises, rest 30 sec after each set for 3-4 sets.

Jammed to IOWA! Have a killer day!

Elda

Back & Biceps; Valley

Tri-Set 1:

Wide-Grip Pulldowns, DB Rows in Roman Chair, and Banded Oblique Front Presses

Tri-Set 2:

Standing Lat Pullodwns, 1-Arm Seated Rows, and Kneeling KB Windmills

Rack Pulls

4 sets of 10 with 185#

Superset 1

Seated KB Bicep Curls and Reverse Hyperextensions

Perfect humid day for a back attack workout! My first two sets were Tri-Sets where I combined 2 back exercises and 1 core exercise to complete a set. I’ve bumped my weight so I’m now only completing 4 sets of 10-12 reps. After a few 4×10-12 back sessions, I’ll bump the weight and shoot for sets of 8-10.

I REALLY enjoyed the core work. It really hit the obliques in a good way. I’ve had been having SI joint issues on my right side which has affected my right hip, abductor, and oblique area, so giving it some special attention is just what it needed!

Like my vintage Slayer shirt?!

Hope you got some cool exercise ideas!

Have a killer day!

Elda

HIIT; OG

I felt it was time to incorporate intense conditioning into my routine and brought my back old HIIT routines! This was a great first HIIT sesh:

Warm up: 5min on the Airdyne, Foam Roll & Stretch, 25: Walking Lunges, Squats, Push-Ups, and Crunches

Using a Tabata Timer App, set it for 20 seconds of “work” with 10 seconds of “rest”.

Spend 20 seconds on exercise 1 then rest for 10, 20 seconds on exercise 2 then rest for 10, and so on. Keep going round after round until time is up! I went for 6 rounds, about 15 min straight!

This are the exercises:

  • Wall Ball
  • Ball Slam
  • Tire Jumps
  • Clean & Press
  • Push Ups

It was a humid and hot morning and I haven’t poured sweat like this in a long time! It felt so good!

Jammed my Spotify playlist “Boot Camp”

Hope you got some cool exercise ideas!

Have a killer day!

Elda

Upper Body Workout; Use your illusion

POWER-set 1:

DB Floor Chest Press, DB Shoulder Press, DB Tricep Kickback & Cable Crunches on BOSU

POWER-set 2:

Chest Flys on BOSU, Front to Lateral DB Raise, Diamond Push-Ups & Kneeling Cable Ab Crunches

Tri-set 3:

Close-Grip Bench Press, Cable Face Pulls, Toe Touches

Shoulder Finisher

12 reps of Front Raise, Front Press, Bus Drivers per side, Military Press & Upright Row

THIS was a really fun workout!!!!

I group 4 exercises for the first 2 sets and called them “POWER-set’s”. I picked one chest exercise, one shoulder exercise, 1 tricep exercise and 1 core exercise. I kept a higher rep range, about 15-25 for each exercise, and did 4 sets of them.

Tri-set 3 was only 3 exercises. I picked Close-Grip Bench press to work both the chest and triceps then selected 1 shoulder exercise and 1 core exercise.

I then wrapped it up with a shoulder finisher, this was killer! Just one set! Burn em’ out!!!

I rocked Guns n’ Roses’ Use your Illusion 2 album today….then Appetite.

Hope you got some exercise ideas!

Have a killer day!

Elda

Back & Bicep Workout; Dead boys

Superset 1:

Medium Mag Bar Pulldowns & KB Rows

Superset 2:

Seated Close-Grip Supinated Mag Bar Rows & Paused Assisted Pull Ups

Superset 3:

1-Arm Cable Pulldowns & Bent-Over Swiss Bar Rows

Tri-set:

Reverse Hyperextensions, KB Swings & Cable Bicep Rope Curls

Superset 4:

Cable Crossover (Woodchoppers) & Preacher Curls

Superset 5:

Standing Oblique Crunches & Incline Bicep Curls

My favorite body area to train is my back, I LOVE back day…

I typically stick to a 12-15 rep range for back day training. In a few more weeks, I’ll lower the rep range and bump the weight to really build strength. Right now I’m just conditioning with some strength work. I’ve been managing SI joint issues and possibly developing arthritis in the lumber region. Since getting back to training after the Spring semester, I’ve really been focusing on stretching in yoga, using hot/cold therapy, using my TENS unit as needed, seeing a chiro, strength training, and I bought a new bed that I am soooo excited for! It’ll arrive end of May =)

Today was a great day for SWEATING it out in the gym because it was rainy, humid, and very sticky = perfect sweat sesh!!! I love it!

Today’s jam was Johnny Thunders radio on Spotify.

Hope you picked up some exercise ideas!

Have a killer day,

Elda

Upper Body Weight Training; Trenzas

Tri-Set 1:

Push-Ups, Seated OH Press, Russian Twists on BOSU

Tri-Set 2:

1-Arm Push Press, Rotating 1-Arm Incline Chest Press, Side Plank Hip Drops on BOSU

Tri-Set 3:

Bent-Over Rear Delt Fly, Landmine Shoulder Press, Landmine Bus Drivers

This was a really fun training sesh! I wanted to group 1 chest exercise with 1 shoulder exercise and 1 core exercise to create tri-sets. This way, I get lots of work in during a shorter period of time.

I focused on higher rep ranges (15-20) and 3 sets of everything. Rest times were minimal in between the exercises and longer in between sets (really just enough time to break it down and set up for the next superset).

It was super humid today so I got a really great sweat session too. I have fans but don’t turn them on because I really like training in the heat and sweat it out!

I’ve been dealing with a funky left shoulder for months and I really think it’s a combination of sleeping on my side and lack of training during the Spring semester. I can already tell training and doing yoga is really helping because it’s feeling already. I think it’s just been jarred up and needs to be worked out =)

Hope you get some exercise ideas from today’s upper body workout!

Have a great day,

Elda

Leg day; vintage

Superset 1:

Reverse SS Bar Front Squats on Wedge (Quad Focus) & KB Sumo Deadlifts

Superset 2:

Belt Squats and Trap Bar Deadlifts

Superset 3:

Landmine Hack Squats (Quad focus) and Trap Bar Stiff-Leg Deadlifts

HELLLLO LEGSSSS!

Oweee, this one burned in all the right spots! Got me sweating tons too!

Today, I paired 2 exercises to create supersets. I like supersets to knock out lots of work in a short amount of time. I kept it in the higher rep ranges, 15-20 to get a good burn and to bump my heart rate for some cardio work. Minimal rests in between exercises with a longer rest in between supersets (really just enough time to break it down and set up for the next one). I knocked out 3 sets of each.

THEN I finished legs, back, and cardio with 3 different tire flip variations. I hadn’t flipped this tire in sooooo long…I don’t know what came over me thinking this was a good idea! LOL! I did it though and super happy I did, it kicked my ass but it was fun =)

THEN I did a tri-set of some core work to wrap things up. 3 exercises, 15 -25 reps for 3 sets….done and done!

My body has been feeling better day by day but my energy today was on fire once I got started (thank you carbs)!!!

I followed this up with my favorite smoothie of sliced beets, carrots, banana, frozen blueberries, mint, whey vanilla protein powder, and unsweetened vanilla almond milk.

Later this evening, I’ll be jumping into a live yoga class on Patreon so I’ll get some recovery work from today’s sesh =)

Hope you got some exercise ideas!

Have a killer day,

Elda