Yoga Power-based Strength Workout

July 15, 2017 |

For those of you who are participating in Summer Shape Up, here’s what Workout #2 looks like! This workout is a power yoga flow, focused on building strength and increasing the heart rate. It contains some moving variations of my favorite poses, so you can work up an awesome sweat.

Form cues and tips:

Warm up, 5-7 minutes, moderate cardio

Stretch:

Complete the stretches in the photos below. For Sun Salutations A and B, check out this video and this video.

Then, move into the *workout*:

Downdog to crescent lunge: Press back into downward-facing dog, lifting your hips, letting your heels move towards the floor, and gently pressing your chest towards your thighs. Step one foot forward in between your hands and lower your hips as you come into crescent lunge.

Crescent lunges x 10: Keep your shoulders down, arms extended, and straighten the back leg as much as possible. Keep the front knee bent, and stacked right over your front ankle. Inhale to bend your back knee towards the floor, and exhale to straighten and press back up. Complete all 10 reps on the same side.

Chair pose, hold 20 seconds: From standing, lift your arms overhead. Exhale as your bed at the knees, bringing your thighs as close to parallel to the floor as possible. Draw your shoulder blades down your back and keep your back flat.

Chair pose, 30 pulses: hold your low chair, and do 30 2-inch pulses.

Forward fold: From standing, bend forward from your hips. If you can, touch your hands to the ground. If not, fold your arms, each hand holding on to the opposite elbow.

Renegade row x 10 each side: Start in a plank position, on your knees or toes, holding dumbbells in both hands. Lift one dumbbell up and squeeze your back to bend the elbow in towards your torso, keeping the elbow close to you. Lower down and repeat on the opposite side.

Side plank shoulder raise x 10 each[modify by placing bottom knee on the ground): Holding a weight in one hand, place the other hand on the floor and rotate into a side plank. Lift up through your bottom oblique and make sure your entire hand is planted into the floor. Raise the weight up to shoulder height, and carefully lower it down.

Plank with knee in to 3-leg down dog x 10 each: Come into plank position with wrists under your shoulders, knuckles pressing into the ground, legs straight out behind you. Bring one knee in toward your chest, then press it back, lifting it high as your push your hips up into the air. Bring the knee back in, flattening your hips and repeat.

Bridge with single leg pulses x 10 full range x 20 pulses each: Start on your back with legs bent and feet flat on the floor. Lift one leg off the floor, and press your heel towards the ceiling. Squeeze your glutes to lift your hips, keeping your upper back pressing into the floor and hips parallel to the floor. Lower down towards the floor (don’t touch it!) and exhale to rise back up. Continue for 10 reps, then hold it at the top and pulse 10 times. Switch legs.

Child’s pose: From all fours, bend at the knees to rest your glutes on your heels, and push back with your hands. Rest your torso on or between your legs and rest your forehead on the ground. Relax your lower back.