Asana-kicking workout 2

Hi friends! How’s your morning going so far?

I started mine off with a nice run, and am looking forward to some foam rolling later. With the different types of workouts that I do, I always seem to count down the days until yoga…. it’s my favorite workout of the week. 

I got  a few requests for another asana-kicking workout -the first one was a DOOZY– so I was really excited to put this one together. It has a leg and core focus, with some pushups thrown in for funsies. Not only will it kick your asana, but these moves will also work on strengthening and sculpting it 😉

Hope you enjoy!

Asana kicker

(my heels WILL touch the floor… one day)

Asana workout 2

[Heads up: I wouldn’t recommend this workout if you’re just getting started with yoga or have yet to take a live class. It’s always beneficial to get live form help before attempting yoga on your own. If you’re comfortable with your practice and can safely perform the basic poses, this is a fun and intense strength hybrid. Also, just like the last yoga-inpsired workout, I do not provide form cues since I’m not a certified yoga instructor. These moves are yoga-esque in nature and build on some of my favorite strengthening asanas)

Here’s the workout:

Warm up with 10 sun salutations.

1) Lunges on the right (10), hold lunge for 5 deep breaths, Lunges on the left (10), hold lunge for 5 deep breaths

2) Chair squats (10), hold chair for 5 deep breaths

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3) Lift and tap (check out the arms); 10 on each side

4) Horse plie squats (10), hold squat for 5 deep breaths

5) Tricep pushups (10- on knees or toes), hold for 5 deep breaths

6) Side plank with leg tap (10) each side

Repeat 1-2 more times, if desired <3

Let me know if you give it a try!

Off to celebrate Livi’s last day of being 1! What?!

Have a great day <3

See ya later with a juicing post.

xoxo

Gina

 

Fellow fitness instructors, what classes do you teach? If you’re not an instructor, what class would you love to teach? It’s one of my goals to do Baptiste training when we move to San Diego, in addition to barre training.. and all of my other random goals 😉

Did your family have special birthday traditions for you? My mom always decorated our door with streamers, and nana would come over before school to bring a pink donut with a candle and sing “Happy Birthday.”

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86 Comments

  1. Priya on January 7, 2014 at 10:15 am

    awesome workout thanks 😀 would you recommend doing this all on its own or paired with some other strength or cardio?

    • Fitnessista on January 7, 2014 at 11:26 am

      either way 🙂 i would do cardio first if you’re going to add it in

  2. Susan on January 7, 2014 at 10:17 am

    I teach BodyPump and am in the process of getting certified to teach BodyFlow. I love both and love the energy of group fitness classes. I would love to teach BodyCombat (yes, I’m a Les Mills junkie). I’m pregnant with my third and am curious which support belt you used during your pregnancy. I can’t seem to find your post about it.

    • Caroline on January 7, 2014 at 10:28 am

      Susan, i just had my third in November and used the cradle me belt for support during workouts. It was light enough to get sweaty in but still held up my belly a bit.

    • Fitnessista on January 7, 2014 at 11:26 am

      here’s the post i did about it: https://fitnessista.com/2011/10/you-raise-me-up/
      congratulations to you!! i love les mills too 🙂

  3. Caroline on January 7, 2014 at 10:26 am

    I teach barre, strength, a cardio HIIT style class and dance-y step aerobics! 🙂 i highly reccomend the BootyBarre training if you need a barre cert.

    • Fitnessista on January 7, 2014 at 11:25 am

      i’ve heard great things about it! i like the fact that you don’t have to franchise to do it, too

  4. Lindsey on January 7, 2014 at 10:33 am

    When it was my sister’s or my birthday she would decorate the entire house the night before, call the radio station we listened to on the way to school so they would broadcast it (we loved that!) and she would make our favorite meal!

    • Fitnessista on January 7, 2014 at 11:24 am

      no way!!! your mom sounds amazing 🙂

  5. Christine@ Apple of My Eye on January 7, 2014 at 10:34 am

    Great looking workout! I love ones that you can do at home! 😀

    • Fitnessista on January 7, 2014 at 11:24 am

      the best! and no excuses 😉

  6. jodie on January 7, 2014 at 10:34 am

    I teach barre, pilates, tabata strength, a balance and flow class, bootcamp. Can’t wait to try this routine.

    • Fitnessista on January 7, 2014 at 11:24 am

      i’d love to take one of your classes 🙂

  7. Paula on January 7, 2014 at 10:36 am

    Can’t wait to try this later in the week! Your first one really did kick my asana – and they look so deceptively easy. I often dream of abandoning my life as an economist and opening a barre studio. We don’t have any in Gainesville!

    • Fitnessista on January 7, 2014 at 11:23 am

      you guys have a dance trance, though 😉

      • Paula on January 7, 2014 at 12:55 pm

        Ohhh my goodness. I have never heard of this, but Google tells me the Gainesville location is right next to my doggy daycare. It is fate!

        • Fitnessista on January 7, 2014 at 4:51 pm

          DT destiny 😉

  8. FitBritt@MyOwnBalance on January 7, 2014 at 10:43 am

    I love yoga inspired workouts! I would love to teach BodyBalance because it’s the perfect blend of yoga and pilates!

    • Fitnessista on January 7, 2014 at 11:23 am

      i would love to try that!

  9. Megan @ The Skinny-Life on January 7, 2014 at 10:59 am

    Flywheel cycle – I took a class at Sweat USA last year in Miami and it was phenomenal! It’s only in a few cities now. I cannot wait for it to come to Phoenix!

    • Fitnessista on January 7, 2014 at 11:23 am

      AHHHHH. i’ve heard so many amazing things about it!

  10. Kelly on January 7, 2014 at 11:01 am

    I teach TurboKick and Body Pump. Love them both for different reasons!! I recently started taking a Hot Yoga class and have fallen in love with that…so different than what my “normal” is….which is always a good thing.

    • Fitnessista on January 7, 2014 at 11:23 am

      turbo and body pump are so much fun 🙂

  11. Alex @ Kenzie Life on January 7, 2014 at 11:02 am

    I really want to get certified to teach Pure Barre sometime in the next year. I didn’t stick with my yoga practice much last year but I’m hoping to change that! I’ve missed how open my hips felt when I did it.

    • Fitnessista on January 7, 2014 at 11:22 am

      whenever i skip yoga, my body tells me.
      hope you’re enjoying your week so far!

  12. Julia on January 7, 2014 at 11:11 am

    I would love to learn more about Zumba for teaching – specifically for pregnancy… as well as prenatal yoga.

    As for San Diego – my sister used to go to a barre studio in point loma. She loved it, but moved to Santa Barbara recently. I told her about you moving there (she knows this is one of my fave blogs) and she said she’d love to put you in touch with the owner of that studio. The only thing is that it may not be a barre studio that has a method you’re interested in, if that makes sense?

    She used to live right next to the military housing (so pretty!) and the shopping there… Union Station? Anyhow, that’s such a nice assignment for you guys!

    Happy New Year!

    • Fitnessista on January 7, 2014 at 11:22 am

      awesome, thank you!! that would be wonderful. my email is fitnessista at gmail.
      hope you’re enjoying the new year!!

  13. Sara @ LovingOnTheRun on January 7, 2014 at 11:12 am

    On our birthdays we would just get to pick our favorite restaurant to go eat at and of course my mom would always get us a birthday balloon. We used to think it was so silly but now I miss it! 🙂

    • Fitnessista on January 7, 2014 at 11:21 am

      that is so fun! 🙂

  14. Courtney on January 7, 2014 at 11:16 am

    I am a cardio kickboxing instructor and do a lot of circuit training and body conditioning classes. I love when I get to sub spin and I want to be able to teach more intense, high-impact HIIT training classes. I can’t help but love them. I know someday I will have to stick with water aerobics and yoga because of all the pounding I put my joints through, but in my 20s, I want to take full advantage of the abilities I have!

    • Fitnessista on January 7, 2014 at 11:21 am

      amen to that 🙂

  15. Deanna on January 7, 2014 at 11:16 am

    Hi Gina! If you’d like on this or the next asana-kicking workout, I can provide the cues! I have my 200 hour YA certification in Power Vinyasa and I’m always looking for ways to use it.

    • Fitnessista on January 7, 2014 at 11:21 am

      whoo hoo! yes, please!! 🙂 i will send you an email… it probably won’t be until after winter shape up
      where did you do your teacher training?

      • Deanna on January 7, 2014 at 9:27 pm

        I did it at CorePower Yoga in Tustin, CA. I was a total yoga newb when I did it (I had maybe a month of yoga courtesy of groupon under my belt), but it was amazing. I always thought I hated yoga because I didn’t like the classes they offered at 24 Hour. Apparently I just needed to go to a studio. I can’t wait for the winter shape up!

        • Fitnessista on January 8, 2014 at 12:09 am

          it’s funny how different studio yoga and gym yoga can be. even the environment alone can make a huge impact 🙂 of course, i have some gym yoga instructor friends that are fantastic, but for the most part, i prefer studios too 🙂
          so glad you’re joining in the WSU fun!

  16. Erin @ The Almond Eater on January 7, 2014 at 11:18 am

    Great workout! I’ve just started really getting into yoga and I love it! Or should I say my body loves it? Maybe both. I also just bought a Groupon for a few barre classes–I’ve taken one before and it was tough but I really enjoyed it. As far as birthday traditions go, we usually just go out to dinner and my mom always makes the cake. It is soo good.

    • Fitnessista on January 7, 2014 at 11:20 am

      yoga is amaaaazing 🙂
      and homemade cake!! the best!
      xo

  17. Kat on January 7, 2014 at 11:20 am

    This looks great! Any chance you could incorporate the instructions into the image like the last one so the whole thing is easily pinnable? That is the way I’ve been saving workouts and it makes it easier to access at the gym. Thanks! Also any tips on good yoga websits/youtube channels/apps to use? I have one on my phone but it doesn’t give instructions, just images and that is hard to follow on a tiny phone screen at home.

  18. Chelsea @ BigBitesLittleBudget on January 7, 2014 at 11:21 am

    That looks like a great workout! I absolutely love yoga and took a new class this morning at the gym. It was called yoga sculpt and incorporated some strength training in with a yoga flow. It was crazy hard, but I loved it!

  19. Captain Competition on January 7, 2014 at 11:24 am

    That workout looks like the real deal, it is making my legs burn just looking at those poses.

  20. Sarah (Shh...Fit Happens) on January 7, 2014 at 11:29 am

    I teach bootcamps, circuit, sculpt and tabata but I really want to expand by class knowledge this year! I would love to learn more about spin, pilates, and some of other new and unique classes. I would like to get better at yoga, i am no where near ready to even think about teaching it! It is a big chance from high intensity workouts that I am used to! 🙂

  21. Cassie on January 7, 2014 at 11:57 am

    I teach Turbo Kick and BodyPump and am hoping to get certified in UJam this year. I’ve become a total Group X class junkie though, so one of my goals for 2014 is more variety – get back into running, try to find a yoga class that I love (I love the idea of yoga, but haven’t been able to get into it), and take some non-fitness dance classes!

  22. Megan on January 7, 2014 at 11:58 am

    Awesome work out! Definitely saving this one for an at home work out soon!

  23. Liz @ Tip Top Shape on January 7, 2014 at 12:04 pm

    Looks like a great workout!

    For birthday traditions, my parents always let my brother and I choose the restaurant for our respective birthdays. For some reason, when I was in grade school I always chose Subway. I just loved their subway clubs!

  24. Amber on January 7, 2014 at 12:05 pm

    I hope you enjoy this last day of 1 with your little miss! 🙂 Check this out during naptime for a good laugh AND an “Awwww” moment:
    “31 Things No One Tells You About Becoming a Parent”
    http://www.buzzfeed.com/mikespohr/what-no-one-tells-you-about-becoming-a-parent

  25. Tracy on January 7, 2014 at 1:04 pm

    Aaaaaahhh!! Workout of my dreams! Can’t wait to give it a whirl!!

    • Fitnessista on January 7, 2014 at 4:49 pm

      :)! hope you enjoy!

  26. Michelle @ A Healthy Mrs on January 7, 2014 at 1:16 pm

    Looks great — can’t wait to give it a try!

    • Fitnessista on January 7, 2014 at 4:48 pm

      let me know if you do 🙂

  27. Abi@AbsofSteel on January 7, 2014 at 1:25 pm

    not a fitness instructor yet but i would love to teach bootcamp or yoga one day!

    • Fitnessista on January 7, 2014 at 4:48 pm

      bootcamp is a blast to teach!

  28. Kara on January 7, 2014 at 1:34 pm

    Can’t wait to try out this sequence tonight. Its been so good to get back into normal yoga (not prenatal yoga) after my pregnancy. I’ve missed it.

    My mom used to decorate the whole kitchen with streamers, balloons, and a cake for our birthdays. She made it so special.

    • Fitnessista on January 7, 2014 at 4:47 pm

      let me know how it goes!
      that’s amazing that your mom did that for you- so fun <3

  29. Cassie on January 7, 2014 at 1:50 pm

    I love yoga!

    • Fitnessista on January 7, 2014 at 4:47 pm

      me toooo

  30. Julie on January 7, 2014 at 1:56 pm

    Can’t wait to try this this evening! I want to do some hot yoga too.

    We always have low key birthdays so no traditions.

    • Fitnessista on January 7, 2014 at 4:46 pm

      let me know how it goes! 🙂
      low key birthdays are always nice, too

  31. Hayley@healthyregardshayley on January 7, 2014 at 2:49 pm

    1. As much as I usually do not like the normal yoga class, I love this workout! It is a wonderful strength workout.

    2. I teach a mix of spin classes, circuit type strength classes and bootcamp style classes. I have found though that it is not usually about what I am teaching but more about who is in the class that makes the experience for me.

    • Fitnessista on January 7, 2014 at 4:44 pm

      i couldn’t agree more. when you’re up there instructing, the participants make all the difference in the world

  32. Christina @ The Beautiful Balance on January 7, 2014 at 3:23 pm

    This looks like a killer workout! Love how all the poses flow together!

    • Fitnessista on January 7, 2014 at 4:44 pm

      :)! i always try to have a good flow to my workouts

  33. Laura B @ FitMamaLove on January 7, 2014 at 3:50 pm

    I’m about to become certified in Pilates! First it will just be Mat Pilates and I’ll decide if I want to go on to Reformer Pilates and other things. I might prefer to do Barre or Piyo first. We shall see. First things first!

    • Fitnessista on January 7, 2014 at 4:43 pm

      that’s amazing!! 🙂

  34. Amanda on January 7, 2014 at 4:34 pm

    I teach vinyasa yoga in a hot yoga studio and I have been running yoga bootcamps (a lot like your flow above) for the past three months. They are a hit!!

    • Fitnessista on January 7, 2014 at 4:43 pm

      awesome! i think it’s a best of both worlds kinda thing 🙂

  35. Fit Missy on January 7, 2014 at 4:35 pm

    Sick today 🙁 But will definitely try it when I feel better. 🙂

    • Fitnessista on January 7, 2014 at 4:43 pm

      oh, i hope you feel better!!

  36. Ali on January 7, 2014 at 5:15 pm

    My favorite yoga teacher (a man – never thought I’d say that!) told me when I was sad that my heels didn’t hit the ground during downward dog that it doesn’t matter! DD is supposed to be more of a shoulder stretch than a leg stretch and I was absolutely getting a great shoulder stretch as well. Never worried about it again! 🙂

    • Fitnessista on January 7, 2014 at 5:40 pm

      ohhhh i like that! i keep trying to press my heels down, and i’m pretty sure it’s happened twice in my life haha

      • Ali on January 8, 2014 at 12:43 pm

        Haha, my heels have never touched the ground and I’m pretty sure they never will again. I thank my dancer calves for that! 🙂

  37. Erika @ Healthier By The Week on January 7, 2014 at 5:32 pm

    I’m looking for some enjoyable muscle strengthening routines. I’ll give this a try.

  38. Livi on January 7, 2014 at 7:09 pm

    my mom decorates the whole house with our pictures! and possibly the cars too 🙂

    • Fitnessista on January 8, 2014 at 12:13 am

      that is so cute!!

  39. Paige@FitNotFad on January 7, 2014 at 9:23 pm

    Yay love yoga!! And new yoga routines! Warrior III is a KILLER…before I started practicing I thought it looked so easy and it’s super tough. Also any side plank is a burner too 🙂

    • Fitnessista on January 8, 2014 at 12:09 am

      super tough! my heart rate skyrockets during it too

  40. Karen on January 7, 2014 at 9:55 pm

    I hope Livi has a great birthday! It’s my birthday on Monday. When we were kids my parents would decorate the dining room with balloons and streamers and my Mum would make a cake and put butter icing and lollies all over it and we would have a piece of cake for breakfast!
    I still get the same cakes made for me now… and I will be turning 36! I love it though! 🙂

    • Fitnessista on January 8, 2014 at 12:08 am

      thank you so much! happy early birthday to you 🙂
      that sounds INCREDIBLE!

  41. J on January 7, 2014 at 10:57 pm

    Ooh that burned! But in a good way 🙂 and going through it twice was the perfect amount of time for dinner to finish cooking. Thanks!

    • Fitnessista on January 8, 2014 at 12:04 am

      awesome! great job 🙂 so happy you liked it!

  42. Julie Smith on January 8, 2014 at 12:52 pm

    I am just looking for some workouts that I can do at home. This workout looks perfect and I will definitely try it! 😀

  43. AmyBrittney on January 8, 2014 at 1:56 pm

    Thanks for these workouts, but I am struggling to get #3 done. I need to work more on my balancing.

  44. Alyssa on January 8, 2014 at 4:09 pm

    Wow that was killler! Love, love, love this type of workout! I’d love to see even more in the future. Happy birthday to Livi today also! She’s a lucky girl to have such a great mama.

  45. Greta on January 8, 2014 at 9:09 pm

    Tried it and loved it as usual with your workouts. Kicked my asana and I had to rest in childs pose for a good 3 minutes. Thanks!

    • Fitnessista on January 9, 2014 at 12:32 pm

      amazing!!! so glad you liked it 🙂

  46. Jessie on January 8, 2014 at 10:15 pm

    I did this today after some light cardio, along with an Ab Burner, OH My Goodness, the pain felt so good, sure Kicked my Asana! So excited for the WSU, getting ready for a beach vacation, makes me forget about all this cold and snow in the Midwest :). Thanks for another great workout!!

    • Fitnessista on January 9, 2014 at 12:25 pm

      awesome!!! so happy you’ll be doing WSU with us, too!

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