Equipment Required
Yoga Mat
Yoga Block (Optional)
Resistance Band or Towel
Zone 2 Cardio
Please complete 20 minutes of Zone 2 Cardio before your mobility training.
What is Zone 2 Cardio?
Zone 2 cardio training is low to moderate intensity aerobic exercise—like a brisk walk, light jog, or steady cycling—that keeps your heart rate in a range where you can still hold a conversation, 60-70% of your maximum heart rate. We do it to build endurance, improve heart health, and support fat metabolism without overtaxing the body. It’s a foundational tool for sustainable fitness and recovery that complements strength training beautifully.
It’s not necessary to track your heart rate, but if you would like to here is how you will do it.
Start with this formula:
220 – your age = estimated max heart rate
Then calculate 60–70% of that number
This is your Zone 2 range.
However, if you are working up a light sweat and still able to hold a conversation, you are probably in Zone 2!
Exercise 1/15
Stand, Eyes Closed (1:00)
Tips:
- Breathe deeply in through the nose and out through the mouth
Exercise 2/15
10 Infant Squats
Tips:
- Keep shoulders down and core engaged
Exercise 3/15
Malasana (0:30)
Tips:
- Send the tailbone straight down, pressing the knees out over the toes
- Hold for 30 seconds
Exercise 4/15
Single Leg Stance (0:30)
Tips:
- Eyes closed for a challenge
- Hold for 30 seconds per leg
Exercise 5/15
Warrior 1 (0:30)
Tips:
- Hold for 30 seconds per side
Exercise 6/15
Tree Pose (0:30)
Tips:
- Try to get foot high on the thigh
- Hold for 30 seconds per side
Exercise 7/15
Warrior 2 (0:30)
Tips:
- Hold for 30 seconds per side
Exercise 8/15
Reverse Warrior (0:15)
Tips:
- 5 slow breaths
Exercise 9/15
Extended Side Angle Pose (0:30)
Tips:
- Hold for 30 seconds per side
Exercise 10/15
Wide-Legged Forward Fold (1:00)
Tips:
- Hold for 30 seconds each
- Think about rolling forward slightly, lifting your tailbone to the sky, and reaching the top of your head to the floor...and breathe!
Exercise 11/15
Malasana (0:30)
Tips:
- Hold for 30 seconds
Exercise 12/15
Supine Overhead Reach (0:20)
Tips:
- Keep shoulders down throughout movement
- Perform for 20 seconds
Exercise 13/15
10 Supine Alternating Overhead Reach
Tips:
- Perform 10 reps per side
Exercise 14/15
Twisted Roots Pose (1:00)
Tips:
- Hold for 1 minute per side
Exercise 15/15
Shavasana (3:00)
Tips:
- Sometimes being still can be the hardest part of the entire flow. Recognize any racing thoughts and itching to go, go, go. Take deep breaths and remind yourself that it's okay to pause and just be. Take this time to let go of any unrealistic control efforts.