Equipment Required
Yoga Mat
Resistance Bands
Yoga Block
Workout Breakdown
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Warm Up
Workout
Warm Up
- 3 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 4/5
8 Reverse Lunges w/ Rotation
Tips:
- Keep back hip tucked under
- Push through heel of front foot to come up
- 8 reps per side
Exercise 2/5
8 Standing Alternating Knee Hugs
Tips:
- Keep standing leg/glutes engaged to discourage wobbling
- Pull knee to chest
- 8 reps per side
Exercise 3/5
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 15 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Single Leg Counterbalance Squats
Tips:
- Start small, then increase range of motion
- Push through heel when standing up
- Try to avoid using momentum to come up
- Perform 8 reps per leg
Exercise 2/3
Supported Lolasana ISO (0:20)
Tips:
- Push down into the blocks and keep shoulders down
- Tuck knees high into the chest
Exercise 3/3
10 Band Seated Tricep Extension
Tips:
- Keep core engaged
- Control the movement on the way down, resisting the band
- Find triceps at the top of the movement (arms extended)
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Horse Squats
Tips:
- Push knees out over the toes
- Squeeze inner thighs as you come up
- Drop hips straight down, not allowing them to shift back
Exercise 2/3
10 Lateral Bear Crawl
Tips:
- Push away from floor with palms
- Keep hips tucked under
- Perform 10 reps per side (right, left = 1 rep)
Exercise 3/3
8 Alternating Leg Lowers w/ Crunch ISO
Tips:
- Keep back flat on the floor
- The lower the legs go, the harder it will be.
- Keep shoulders down and neck long
- Avoid pulling on neck
- Perform 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Warrior 3 - Knee to Calf - Warrior 3
Tips:
- Focus on depth and full range of motion
- Find the glutes by standing through the heels and aiming to hit the "T" position
- Keep lifted leg parallel
- Perform 8 reps per side
Exercise 2/3
8 Forearm Side Plank Rotations
Tips:
- Keep hips tucked under
- Push away from floor with forearms
- Perform 8 reps per side
Exercise 3/3
8 Supine March - Hands at Field Goal
Tips:
- Keep back flat on the floor
- Keep chest relaxed and open
- Perform 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
