I’ve hesitated to blog about this but hey part of my deal for 2014 was being more open and honest on the blog (even though very few people read it) so here goes. Sometimes I get periods of time when I get pissed off, where I don’t want to workout, where I don’t want to eat “healthy” and generally feel down in the dumps with no focus or motivation. For me it’s generally times of transition: between seasons, holidays, and vacations, goals etc. Which means it’s right now because I’ve had all of those mixed into one short period of time. We had our vacation, then the first week back was Thanksgiving, after that I had a week of routine, then we’ve had the start of the holiday crazy time, then I had no phone so no source of schedule or routine… and now I head into my birthday, more holidays and then the New Year.
I realized that for the last week or two I was no longer thriving I was just surviving. So what happened? During reflection I discover it’s because I’ve hit my goals. As a goal orientated person this isn’t good. The brakes went on and my motivation came to a screeching stop. I discovered I was spreading myself too thin. I was trying to be on all the social media sites, as well as blogging, writing, personal training, working out myself, teaching classes, plus trying to make time for friends, home and family life. I was starting to get too tied up in stuff, and not enough in me, “us” and experiences.
So it’s time to set new goals, let go of commitments, and I find myself being pushed in a new, but old, direction. I am still figuring things out though, and while ‘I’m going through this transition, it will mean blog posting will be sparse. I’ve already made a couple of decisions moving forward, one being that I won’t be posting any workout videos throughout December. I need some thinking time. I need to retreat, think, contemplate and refresh the batteries. I am even feeling out of sorts with choosing a word of intent for 2015. I feel like I’m being pulled towards two different words, which is perhaps mirroring my life being pulled in different directions and once I refocus and set new goals for the upcoming year the word for 2015 will become apparent!
With all that said I invite YOU to reflect on your 2014 goals and intentions.
- What did you accomplish?
- Did anything happen that took you in a different direction?
- How do you feel about 2014 overall?
- Would you have done anything differently?
- Are you setting goals for 2015?
I also invite you to join Ali and the rest of us in choosing a word for 2015. One little word that sets your intention for the year. I’ve done this for the last 7 years and its something I will continue to do. Using the word throughout the year, being mindful of your word and it’s intentions when making decisions during the year.
I’ll share my word once I’ve settled on it, along with goals for 2015!
Enjoy the weekend!
Ok first I want to say vegan food at LAX was pretty pathetic. The terminals restaurants we ALL closed for refurbishment so there was nothing to eat other than a small coffee bar called The Pie Hole. Then did a vegetarian pie that Bob had, and I had a vegan apple crumble, water, fruit cup and potato chips. Bob had the veggie hand pie (which he said wasn’t very good), apple juice and potato chips for a grand total of $21.40 Man airport food is expensive, and it wasn’t that great either. The Crumble was nice and edible but Bob threw away 1/2 of his. Had we known that the airport restaurants were closed we’d have taken food with us!
Now obviously this made us super nervous about the plane food. Flying is a pain anyway but on a 10+ hour flight when all you’ve had is essentially junk food we were both wondering what was in store for us. Now Bob isn’t vegan he’s vegetarian and his meals were slightly different to mine but here are photos of my vegan meals with Air New Zealand on the outbound flight from Los Angeles to Heathrow. For those traveling with vegetarian spouses the vegetarian version is VLML and vegan is VGML. Our flight left at 3pm so first up was dinner…
Honestly I don’t know what the yellow mush inn the main meal would be called. It was a corn based mash, and it was actually pretty tasty. Along with tofu, spinach, beans and as I remember a slice of potato. Everyone gets a small salad and fruit cup. The roll was different to roll everyone else got so vegan, and it came with vegan margarine. I got Bob most of the roll in trade for his salad and fruit cup The little carton of soy milk I assume was for beverages (tea/coffee). It really made a pleasant change to standard airplane meals. As as this was my first vegan flight I was impressed! As I remember Bob had pasta, which he didn’t like as he is not a fan of pasta, or salad, or much fruit hence the trade for the roll After a movie and hot beverages they came round with the alcohol. We opted for a New Zealand beer which I thoroughly enjoyed. Two thumbs up for Speights Ale.
Meal number two was breakfast and along with a salad and orange juice I got a dish of tofu, tomato, spinach, potatoes and mushrooms. It was really nice! This was served with a vegan carrot cake muffin. I thought the muffin was great, but when Bob compared it to his he didn’t like it. Proof your tastes change on a vegan diet. In all I was totally impressed with the meatless meals on Air New Zealand. I will say though that unless you eat soy you are out of luck
The return journey was just as nice however we’d packed some of our own food for the return journey (because of the terminal fiasco on the way here) and I was glad I did. The new terminal at Heathrow is beautiful but vegan options are lacking still. Last time we flew to the UK I was vegetarian and that opens more doors. Previously we’d gotten a Boots meal deal (cheese sandwich or something similar) but there were NO vegan options. There were things that SHOULD have been vegan, like the falafel and hummus wrap but they put cheese in it. Honestly that seemed the theme of the whole vacation regarding meatless meals in England. Anyway Air New Zealand provided again with some great meatless meals. This was dinner which is a main dish of rice, vegetables, with a side salad and roll. The roll again went to Bob. This time I couldn’t exchange for a side salad as he had cheese on his…. ah well. The alpro chocolate mousse was a surprise addition and enjoyable, as were the raisins. The vinaigrette dressing however was horrid, lol!
I didn’t take a photo of meal #2 as by then I’d had two beers and totally forgot. I remember it being a light supper. I think it had scone and margarine (rather than scone, jam and clotted cream). I need to pay better attention. I do remember than one option for the meat meals on one of the flights was fish and the whole plane smelled of fish, ewww! All in all a great experience flying with Air New Zealand and good meatless meal options.
Well it’s a good job I had nothing on the tab for November before we went on vacation because with stocking the fridge, essentials and thanksgiving we spent BIGTIME this month! I think this last month has shown that I need to start my “learn to cook” program. There are plenty of meals I make that I like but Bob is fussy. He would say he likes it to taste nice, whereas I see the nutritional value instead. There has to be a middle ground somewhere!
Well it’s a crazy time coming back from vacation which meant I was up SUPER early Friday morning and the only place open for food was 7-11 where I got OJ and bread for toast. That fueled me through walking the dogs and spin class then we got a proper shopping trip done at the weekend. There was also a trip the Brit shop for Red Cabbage, a holiday meal essential for Bob.
Nov 22nd – 7-11 = $5
Nov 22nd – Trader Joes = $119.66
- Pop chips x2
- dark choc orange
- frozen corn
- sweet potato fries
- frozen berry medley
- medjool dates
- frozen green beans
- black beans (canned) x2
- almond milk
- rice cakes
- bananas x13
- soy cheese
- low sodium broth
- tofurkey slices
- garbanzo beans canned
- black beans cuban style
- potatoes 4lb bag
- tofurkey sausages
- apples x5
- peppermint tea
- beefless beef
- meatless turkey
- vegan mozzarella
- clif builder bar x4
- olive oil wraps
- canned tomatoes
- lentils precooked
- mushrooms x2
- iceberg lettuce
- red pepper
Nov 23rd – Whole Foods = $60.74
- vegan sour cream
- vegan bacon
- apple sage vegan sausage
- vegan carnitas
- coconut whip
- tofurkey roast/feast
- vegan ham
Nov 25th – Trader Joes = $38.74
- Cranberry juice
- rolled oats
- almond milk
- frozen mixed veg
- carrots frozen
- bananas x 13
- apples x3
- clementines 2lb
- red potatoes 5lb bag
Hare and Hounds = $11
Now obviously all this put me SEVERELY over budget this month at $235.14 instead of the $192 it should have been. All in all not TOOOOO bad for post vacation and Thanksgiving overeating. This week has already been a little crazy as we spotted the Tofurkey feast on sale at Whole Foods and bought TWO! Might as well get them NOW for Christmas and New Year right? Also all of this was without a shopping list or having a clue what was in the house, so I’m sure some of this we didn’t really NEED at all and will transfer onto future weeks.
Weekly Totals – Goal $90 week
November (15 days) = $ 235.14 ($192)
October (4 weeks) = $308.82 (Goal $90 week)
September (5 weeks) = $504.61 (Goal $90 week)
August (4 weeks) = $476.77 (Goal $90 week)
July (5 weeks) = $439.10 (Goal $89.80 week)
June (4 weeks) = $349.83 (Goal $90.10 week)
May (5 weeks) = $412.96 (Goal $89.20 week)
April (4 weeks) = $389.98 (Goal $89 week)
March (4 weeks) = $330.97 (Goal $88.70 week)
February (4 weeks) = $347.49 (Goal $88.70 week)
January (4 weeks) = $395.87 (goal $88.50 week)
Are you meat free on Mondays?
Wow three weeks to catch up on for project life. This is what happens when you go on vacation and just aren’t prepared. The week leading up to vacation was packed full of shopping and fun with halloween. We were shopping for gifts for people, though we ended up not getting much. I had to do a little sweater shopping and am finding I’m enjoying shopping again. Especially for yoga-ish clothing. I have a new favorite off the shoulder sweater from Old Navy too!
I did see a Disney 101 Dalmatians sweater in Target and it was all I could do NOT to buy it just because it was dalmatian themed. I did get a great new hat from Disney last week that I am LOVING. Who knew? Plus it has a huge flower on it!!! Who am I? We saw Big Hero 6 at the movies with BAFTA and enjoyed a lunch with Greg before at Gracias Madre where I had my first chimichanga, vegan naturally!
For Halloween it was Friday morning spin so I put on my Superman (girl) outfit I got from Walmart and did my themed ride. I loved it. The tee-shirt fit great. I really wished I’d bought a few more of these for other occasions! I did get the wonder woman t-shirt and beast mode animal shirt. Wardrobe is definitely due an overhaul!
Week 45 began with a flight to the UK. Before that though we were at LAX for a few hours with NO food. All the restaurants in the Terminal were undergoing refurbishment!!! Crazy right? So there was a coffee stall that had a vegan apple crumble so I had that, some fruit and a bag of chips. Had we known we’d have got food from Natural Cafe or home! The flight was good, great staff, great food, good beer and outstanding entertainment. I can’t recommend Air New Zealand enough!!
The first few days went by quick with some horrible jet lag, our race through Sherwood Forest (recap soon!) and catching up with family and friends. The low point of the week though was Flo passing away. Flo was 14 and had battled cancer for 2 years. I’m very thankful Bob, Andy and I were there with Zoe when Flo passed away. I found a great dress at New Look, and feel that would be somewhere I’d shop a lot if I still lived there. Other than that it was bloody freezing!
Week 46 was more cold weather. So glad I bought my boots prior to coming to UK! Those things got a LOT of wear. I did get some skinny jeans too to wear with them, shit look at me!!! Who the hell am I? Flower on my hat, sparkly dress and now skinny jeans. Plus I bought a hoodie that was STRIPED! Talk about getting out your box. This hoodie had my name written all over it though, literally. On the label the hoodies name was “Di”! No lie! I took a pic of the tag
I had a great walk around Elvaston Castle with my parents, and my mum, Zoe and I had a fun Spa day at Ragdale Hall. Zoe bought me a pack of the spa Elemis goodies to bring home, and they smell divine! I love me some good quality body lotion etc. We went on a brewery tour to Bass Brewery, Bob enjoyed that and we got to sample some beer at the end which we all enjoyed. That evening we also did the Derby Ghost walk. Bob and I had done one years ago and wanted to do the tour of the old gaol, with a hangmans supper. It was cold walking around Derby at night but so fun! Lots of history and tales of ghosts.
The countryside is beautiful in England but the cities are grey and depressing. The little bit of history they have remaining is being overshadowed by the bland new buildings. The cathedral quarter in Derby has a lot of history with the old blacksmiths yard, the old inns, silk mill and cathedral. I really miss the old buildings.
Honestly we didn’t take a lot of photos this trip. The weather put a dampener on doing things really other than spending time in pubs It was a fun trip though and week 47 next week will show the last days plus trip home.
Blog posts this week:
Well I didn’t get any extra posts done while on vacation other than ones I scheduled before I left. Ah well. Sometimes it’s nice to just take a long break and get away from everything right?
Meatless Monday – acorn squash smush
8 minute step workout
meatless monday – pacific grove burger
5 minute step workout
meatless monday – Trader joes sweet potato fries
8 minute step interval workout
5 minute total body workout
Thanksgiving 5k race recap
I really wanted to get some posts prepared and scheduled for while I was on vacation but in the end all I got done was one post on treadmill desks for walking workstations. I’m really going to focus on getting ahead with these posts before opening up my Fiverr writing gigs again. If you have any ideas for articles let me know in the comments! One post I wrote this week was Holiday gift ideas for the “fitness freak” in your family. I know I appreciate fitness and health related gifts, gifts that show people have listened to me recently and thought about what I’ve said. It shows more than thought, it shows you care.
One Little Word 2014 – Thrive
I mentioned a while ago that I wanted to include the OLW posts into project life and never got around to it, I wanted to keep it here so it was in my mind and I could reflect on my word each week and how I’d thrived.
- Relaxing at the spa and realizing I need to do this more!
- Appreciating the life we have in California
- Spending time just Bob and I
- Taking a breath and learning to ignore negativity
- Getting outside my box
I thought it would be interesting to share some search terms that people found my blog from, so here are some interesting search stats for the last 3 weeks:
- now 89 tracklist – seriously I took 1 track off this for spinning playlist! Thanks google
- funny goat face – lmao!
- workouts after leg day – my legs were sore this week let me tell ya!
- les mills body pump 89 tracklist – just got bodypump 92! Holy Moly these releases come quick and fast!
- polycystic kidney awareness logos – there are some on pkdcure.org
- review nest thermostat w dogs – we have dogs, it works great, though sometimes the dogs don’t move and it goes into ‘away’ mode during the day if we’re not here.
- wet crotch during spin class – if you work hard you sweat, so yep this will happen. CLEAN YOUR BIKE BEFORE and AFTER your class!!!
- $90 weekly grocery budget that’s my budget now, I want to keep more of an eye on this in future!
- say no to drugs run universal – missed it this year as we were on vacation
- project life work out – I may include this in my 2015 pages. Maybe a small notecard with daily workouts. Accountability!
And that’s the wrap up for this week! Look for more posts coming this week now I’m back from vacation!
I really hope everyone had a great Thanksgiving here in the USA, and didn’t get trampled in the black friday shopping. Here at Workout With Di central we did something different this thanksgiving and kicked off our day of overeating (and drinking) with a 5k turkey trot. The thanksgiving 5k was organized by Elite Sports Venture County who d a lot of events locally so we were pretty happy to get a 5k on Thanksgiving that was literally a 5 minute drive from our house, less than that really. Despite neither of us running much over the last few weeks/months we both finished which earned us both the finisher medal above which we happily sported post race.
Let me tell you that after two weeks of cold and wet weather in England I was so happy to get back to Southern California. The above photo was taken around 8.40am after finishing the race and it was a beautiful clear day with temperatures around 65°. There is a reason I’m smiling hahaha, I do like my sunshine. I save my medals and bibs and this one was a fun bib with the logo, location and year on it.
Aside from not running much, I was also pretty sore as the week leading up to the race had been my first days back at work after 16 days off! When you’re used to working out regularly, coming back from time off SUCKS. After Saturdays bodypump my quads were so sore! Then I had spin and bodypump again on Monday… by Tuesday I felt better so I worked out in the gym and was sore all over again on Wednesday. As such my time for the race was 28:27 which is way off my PB but I just haven’t been putting the time into running like I used to.
I would have worn my Garmin but it had some weird glitch and shut down that morning claiming it had a low battery after I charged it overnight. Bob has reset it and it’s working fine again now (touch wood). The prize for third place was a bag. I like these bags for carrying my running/cycling shoes around so they come in useful.
After seeing the results I was bummed I missed 2nd place by 11 seconds but I really did push as hard as I could. A combination of tired legs, jet lag and lack of running took it’s toll this race. I do have a renewed passion for it though and now my Garmin is playing ball again I’m looking forward to getting some running in again during the upcoming weeks. We have 2 races booked for January, one is a trail run, and a duathlon booked for April. Time to get my game face on!
Hey Everyone! I’m back! We arrived back home on Thursday night last week and it’s been a bit of whirlwind getting back into a routine. Sky has been a little under the weather which hasn’t helped but hoping that once tomorrow (Thanksgiving) is over things will settle down a little and I get back into a proper routine. Then it’ll be Christmas/hanukkah/yule holidays and soon 2015! Holy Moly am I the only one that thinks 2014 went by in the blink of an eye??? This weeks workout is a quickie. Just 5 minutes, but that’s one set/round. Repeat for as many rounds as your time allows. This workout is perfect for Thanksgiving and holidays when people are travelling as not much room is needed. 45s work, 15s rest. Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below
This weeks workout starts with BURPEE. I added a push-up onto mine but you can do them with or without the push-up. For a further modification simply step the feet back rather than jumping back.
Next up is bodyweight SQUATS. I’ve had a little time off with the vacation and my legs were feeling these just bodyweight! Try and get the butt down and keep the chest up. Aim for hip crease below parallel.
Back down for exercise three which is MOUNTAIN CLIMBERS. For this workout I opted for quick mountain climbers to incorporate core, upper body strength and cardio. You could choose to do them slower for more core strength.
Back up to standing for JUMPING JACKS. You know the drill for these!
The last exercise is an alternating CURTSEY LUNGE. Step the left leg behind and to the side of the right leg and bend the knees, come up to standing and repeat to the other side.
That’s all for this weeks workout! Let me know your thoughts in the comments!
Another workout with the Reebok step You can find some fitness steps for sale on amazon. This weeks workout is interval style, 4 exercises repeated on the right and left. So set your timer for 45s work, 15s rest for at least 2 complete rounds of work. You need at least two, for the eight minutes so that you complete the step ups on both leading legs. Obviously if you want it longer then set your timer for 16 minutes, or more. The timing is an option if you aren’t ready for 45 seconds of work, then just do 30, always make the modifications you need. Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below
This weeks workout starts with a RIGHT STRADDLE. Starting standing on top of the step, step to the right side with the right foot, then left side with the left foot. So the feet straddle either side of the step. Then step up on top with the right, then left foot.
Standing behind the step for DOUBLE JACKS. Step up with the right then left foot to stand on top, then do TWO jumping jacks on top of the step, finish by stepping down with the right then left foot. You can make this harder by jumping up and down.
Static SPLIT SQUAT next. Place the lead leg on the step then step the other leg all the way back resting on the ball of the foot. Bend both knees so the thigh drops just below parallel to floor. Extend knee to starting position. Harder. place the lead leg in FRONT of the step with resting leg ball of the foot on the step behind you.
Finishing with a bang and BURPEES with PUSH UP and JUMP UP! Standing behind the step, bend over and place hands on top of the step and jump back into a plank. Perform one push up, then jump the feet in. Stand up and then jump up on to the top of the step, jump down and repeat.
Then repeat doing the exercises leading on the left leg this time until your eight minutes is up. Or continue for two rounds of work at 16 minutes, etc.
Do you have a step? Do you use a step in your workouts?
If you love fries and you like sweet potatoes then combine the two with these Sweet Potato fries from Trader Joes. I really prefer to make my own from real sweet potatoes to bake in the oven but sometimes life and time dictate that opening a bag and throwing food into an oven is quicker. So I always have a bag of these on hand.
Note the servings size, which means 5 servings per bag. I’ll tell you that’s bullshit. A serving of fries is TEENY TINY. Nobody eats that few fries, least of all us. The serving size is more like 3 per bag. At 190 calories per regular serving and 9 g of fat that really starts to add up. Hence I don’t recommend these be an everyday food item! Which is pretty much what it says on the bag.
No idea why the hell you’d want to add butter and maple syrup for a sweet treat unless you wanted a heart attack at an early age? Seriously wtf? Anyway as you can see these are crispy coated sweet potatoes so there is a seasoning on them which makes them nice and crispy when cooked long enough. They recommend 18-22 mins at 425° but I find they take around 25 minutes, which allows for the full portion
I use our countertop halogen convection oven we got from amazon for most of our cooking, for two people this thing is PERFECT. Our stove doesn’t get used much as it means heating a whole oven for 2 portions of chips, and the toaster ovens are too small. These suckers give me the choice of putting things on the bottom shelf to heat then the top to crisp and brown. Plus the timer makes things super easy. I love it.
All in all when cooked long enough these Sweet potato fries from Trader Joes are lovely as an accompaniment to a meal, but watch the portion size due to calories and fat content.
Are you meat free on mondays?
By the magic of the internet, and wordpress post scheduling here is this weeks workout. I have had this Reebok step for YEARS but here are some fitness steps for sale on amazon. This workout is an addition to last weeks step workout and next week will be the third in the trilogy. This weeks workout is interval style, 5 exercises repeated. So set your timer for 45s work, 15s rest, you can do the 5 minutes and call it done, or use your time for more sets of work. The timing is an option if you aren’t ready for 45 seconds of work, then just do 30, always make the modifications you need. Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below
Standing side on to the step for OVER THE TOP. This over the top is short ways. Again stepping up, laterally this time, with the right leg, then the left. So you are standing on top, then come down with the right and left. Think of it more as a lateral shuffle on top of the step. This is similar to last week, except this time you are coming up the narrow side of the step.
Standing on top of the step for STRADDLE JUMP. Jump down so the feet are either side of the step, then jump back up with both feet on top. Land softly with bent knees.
Alternating REVERSE LUNGE is next. So begin on top of the step at the rear of the step. Step the right leg off the back balancing on the ball of the foot. Bend the knees into a lunge then step the right foot back on the step. Repeat with the left leg.
Then it’s time for SIDE LUNGES on top of the step. Starting up, simply take the ball of the left foot down on the floor to the left side of the step, then step up, and repeat with the right foot on the right side of the step.
Finishing off this weeks workout is SLALOM JUMPS. Start standing on the left side of the step. Jump both feet together on top of the step, then jump onto the right side of the step. Repeat up and over to the starting position.
Repeat the workout for your available time.
Do you have a step? Do you use a step in your workouts?
Recently I noticed that Target have gotten in a lot of new vegan foods. They have a range of their own plus they sell some brands I haven’t seen before so in the interests of trying new vegan foods for review here are the Pacific Grove Sweet Earth Santa Fe burgers. These are vegan flame grilled burgers made with black beans, green chilies, flax seed, sweet potato, quinoa, barley and brown rice. The package contains two quarter pound patties for under $4 which honestly is a a little on the pricey side for a burger but they were bigger than your average burger so that is part of the cost I guess.
These burgers are high in protein with 17 g per burger, high in sodium at 380 mg and medium fat content at 5g. The whole quarter pound burger comes in at a whopping 230 calories which is going to put a few people off for sure. For me though I’d rather offset that with a lettuce wrap rather than bun. Everything in life is a trade off. I had a choice that day of having a burger bun or sweet potato fries. For me sweet potato fries will ALWAYS win. I’m not a huge bread fan so potatoes will come out on top every time.
Honestly this Santa Fe burger was a weird combination of sweet and burnt. Bob actually thought *I* had burned it due to the flame grilled char marks on the burger. Nope that’s how it came baby. I liked that these were fairly natural, with lots of veggies and whole grains, but the flavor was lacking. Next time I’d try one of the other versions. The santa fe was too sweet for my tastes. In a comparrison between these and Dr Praeger’s, the Dr Praeger’s wins on taste, and price. My advice skip the santa fe and buy one of the other versions, review it and let me know how it tastes
Ok fitness family time to get workout out and the next few weeks workouts will be step themed. I’ve been meaning to do this for a while and I did plan on spacing them out but I went out in the yard and did three one afternoon, which gave me all the workouts I need for the time I’ll be on vacation. It’s almost like I’m planning this Anyway I have had this Reebok step for YEARS. We picked it up on the curbside for free many years ago and it’s been a part of my workouts since. Always good to see what other people are throwing out, one womans trash is another woman’s treasure after all. You can find some fitness steps for sale on amazon also.
This weeks workout is interval style, 4 exercises repeated. So set your timer for 45s work, 15s rest for at least two rounds of work. You need at least two, for the eight minutes so that you complete the step ups on both leading legs. Obviously if you want it longer then set your timer for 16 minutes, or more. The timing is an option if you aren’t ready for 45 seconds of work, then just do 30, always make the modifications you need. Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below
This weeks workout starts with a RIGHT LEG STEP UP. Stepping the right leg on top of the step, followed by the left. Then step down with the right leg, then the left. Ensure your full foot lands on the step. Avoid the heel hanging off the edge.
Standing side on to the step for OVER THE TOP. This over the top is long ways. Again stepping up, laterally this time, with the right leg, then the left. So you are standing on top, then come down with the right and left. Think of it more as a lateral shuffle on top of the step.
Step one leg on and one leg off the step to come into a 3 PULSE SQUAT. In that squat position with one foot on top of the step do three small pulses low into the squat then hop over the top of the step to switch sides and repeat the pulses on the opposite side.
Then it’s time for the leg burner BOX JUMPS on top of the step. Starting with a soft knee power up on top of the step, land soft, then jump back down.
Then repeat doing the exercises leading on the left leg this time until your eight minutes is up. Or continue for two rounds of work at 16 minutes, etc.
Do you have a step? Do you use a step in your workouts?