Equipment Required
Workout Breakdown
Start Your Workout
Warm Up
- 4 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Standing Arm Circles
Tips:
- Keep core engaged and use your breath throughout movement
- 8 reps per arm
Exercise 2/4
6 Single Arm Serratus Slides w/ Rotation
Tips:
- Press against wall slightly with forearm
- Entire forearm stays on wall throughout entire movement
- 6 reps per side
Exercise 3/4
8 Sidelying Thoracic Rotations
Tips:
- Use breathe throughout movement
- Arm reaches the entire time
- 8 reps per side
Exercise 4/4
12 Standing Spinal Waves
Tips:
- Create as big of a "wave" as you can with your spine
- This movement is a great way to warm up the spine and back muscles!
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Supported Lolasana ISO (0:20)
Tips:
- Set arms in line with knees
- Come up on top of toes, not allowing ankles to open to side
- Push away from yoga blocks with palms and tuck knees tightly to chest
- Hold for 20 seconds
Exercise 2/3
8 Prone Y Raise w/ Thoracic Extension
Tips:
- Neck stays in line with arms
- Legs stay connected to floor
Exercise 3/3
Banana Rockers (0:30)
Tips:
- Arms remain extended by ears throughout movement
- Send energy out through the fingertips and feet the entire time, keeping the body long
- Perform for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Knee's Elevated Child's Pose to Chaturanga
Tips:
- Knees are a few inches off the ground during child's pose
- Elbows close to body during chaturanga
- Hips tucked under and palms push away from floor during chaturanga
- If needed, modify by dropping the knees on chaturanga
Exercise 2/3
6 Plank w/ Knee to Wrist-Wrist-Elbow-Elbow
Tips:
- Aim for a deep contraction when bringing the knee up to elbow-elbow
- Push away from the floor with palms
- 6 reps per leg
Exercise 3/3
10 Tall Kneeling Band Pullaparts
Tips:
- Hips tucked under, not allowing back to arch
- Use a light resistance band
- Shoulders remain down throughout movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
5 Pushup to Tall Side Plank
Tips:
- Rotate completely to side on side plank
- 5 reps per side
Exercise 2/3
8 SL Down Dog to SL Crossover Knee Drive
Tips:
- Connect knee to elbow on crossover, feeling a deep contraction of abdominal muscles
- Don't allow lifted leg to rotate outwards on downdog
- 8 reps per leg
Exercise 3/3
8 Reverse Bear Crawl
Tips:
- Keep hips tucked under and push away from floor with palms
- 2 "steps" (right hand, then left hand) = 1 rep
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
