Flow and Burn yoga-inspired strength workout

Hi friends! How are you?? How’s the day going so far? What day is it? What is happening?? I seriously feel like it’s Monday, and the weekend is basically tomorrow. (<— Stoked about this fact.) Confused: party of one. During the pre-moving insanity, I’m even more grateful for bursts of activity, meditation, and workouts to keep me functioning. 

Another thing I’m grateful for: yoga.

Give me all the yogas.

I have to admit that while the airy fairy meditation-based practices make my heart sing, I’m currently craving flows that make me SWEAT. I love to move quickly throughout the postures, and add in strength movements for muscle burn. It’s a great way to change up your workout if you’re used to traditional strength training and the bonus is that you can do these types of workouts anywhere. All you need is a mat and a little bit of room. (Bonus: play some of your favorite music. I like something like Sia for these types of workouts.)

Here’s a little yoga-based strength workout I put together for ya. As always, talk with a doctor before making any fitness changes and honor your body. Modify as needed!

Flow and burn yoga strength workout! Perfect to do at home- just put on some music and flow. fitnessista.com

Here’s what the workout looks like:

Flow and burn yoga strength workout! Perfect to do at home- just put on some music and flow. fitnessista.com

Exercises and form cues:

Crescent lunge: Step your lifted leg back so you come into a crescent lunge. 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.

Warrior 3 to half moon: Start standing, and place one foot behind you. Squeeze your glutes to lift your leg. As you tilt forward, keep your back straight as you extend the same leg behind you. Flex your foot and keep your hips parallel to the floor. Exhale to bring your leg and arms into your chest, then rotate in to a half moon position. 

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Push-up to side plank and balance: Step back into a plank position, so your body is a straight line, from your head to your ankles. If you need to modify, drop down onto your knees but keep your hips down in line with your body. Squeeze your elbows in, and bring your chest down so your elbows hug into your torso (stop them in line with your torso). Exhale to squeeze your chest and press up, rotating to a side plank position. From here you can lift your top leg to balance if you’d like. Rotate back to plank, push-up, then rotate to side plank on the opposite side.

Chair squats and heel balance: Place your feet just under your shoulders with toes slightly angled out. Keep your chest lifted and a tight core as you sink back and down into your squat. Pretend like there is a chair behind you, and you’re going to tap your booty to the chair. The weight should remain in your heels. Squeeze your glutes and exhale to rise. For the heel balance, lift up your heels as high as possible and hold. Make sure to breathe!

Single hip raise: Start on your back with legs bent and feet flat on the floor. Squeeze your glutes to lift your hips, keeping your upper back pressing into the floor. Lift one leg up, keeping both knees in the same line. Lower down towards the floor (don’t touch it!) and exhale to rise back up. 

Bridge: Start on your back with legs bent and feet flat on the floor. Squeeze your glutes to lift your hips, keeping your upper back pressing into the floor. Hold here and take 10 deep breaths.

Feel free to customize this flow by adding in vinyasas, your favorite arm balances, or resting postures. 

A quick how-to video:
 

 

Please let me know if you give it a try!

What’s your go-to workout when you’re feeling stressed?

xoxo

Gina

Wearing:

Fabletics tank

Lorna Jane crops

Mat: La Vie Boheme

Filmed by: Grant Hunker

Location: BreakOut Studios

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22 Comments

  1. Christina @ montessoriishmom.com on March 30, 2017 at 6:06 am

    My go to workout when I’m stressed is definitely running. Nothing makes me feel better. This looks like a great workout!

  2. Sam @ Hygge Wellness on March 30, 2017 at 6:29 am

    Yoga is definitely my go-to when feeling stressed. It used to be running, but I have a neck injury and can’t run now. (It takes DAYS to be able to turn my head left or right afterwards!) This is perfect! Bookmarking to do this tomorrow morning : )

  3. Jessica @ Semi-Sweet Tooth on March 30, 2017 at 6:55 am

    Love this! Last night, I wasn’t able to get to my workout until around 8:30 and decided that a strength-focused flow was where my heart was leading.

    It was fantastic! Though I’m definitely feeling it in my back muscles today… seems I need to focus more of my lifting in that direction, ha!

    XO, Jessica
    http://www.semisweettooth.com

  4. Kristin on March 30, 2017 at 7:42 am

    Give me all the yoga! Love these, thanks for sharing.

    • Fitnessista on March 31, 2017 at 11:56 am

      please let me know if you give it a try!

  5. Megan @ Skinny Fitalicious on March 30, 2017 at 8:24 am

    Swimming is definitely my go to workout when I’m stressed. I joke with people all the time that swimming is my form of yoga.

    • Fitnessista on March 31, 2017 at 11:56 am

      i wish i were good at swimming. i doggie paddle around 😉

  6. priya on March 30, 2017 at 11:12 am

    i loved your “kick your assana” workouts before! can’t wait to try this 🙂 i think it would be great after a run!

  7. Tracy on March 30, 2017 at 11:15 am

    Yay for a yoga workout! Can’t wait to try this one. Thanks!!

    • Fitnessista on March 31, 2017 at 11:53 am

      please let me know what you think!

  8. SS on March 30, 2017 at 11:23 am

    I’m with you on needing some POWER yoga! Sometimes the hippy dippy stuff is just too much, especially when I’m tense. Just give me all the chaturangas possible along with a fast paced flow!! I got burnt out after teacher training and when I finally went back years later it took so many tries to find a class I enjoyed.

    • Fitnessista on March 31, 2017 at 11:53 am

      yes! sometimes hippy dippy is exactly what i need, while other times, i just want to sweat and move quickly

  9. Jamie @ madrediem on March 30, 2017 at 1:02 pm

    Running is my go-to when I’m stressed, since I almost always feel better afterwards. I’ve even cried during a run, which makes me feel ridiculous at the time, but then I feel much better.

  10. LeeAnn on March 30, 2017 at 4:01 pm

    Running and cycling are my go-to workouts for stress. I tend to hop into yoga for the relaxed stretch. Totally going to try this though….and try not to fall over while doing it! Looks like a blast!

    • Fitnessista on March 31, 2017 at 11:51 am

      love cycling for stress, too! please let me know if you give it a try 🙂

  11. Jeannie on March 31, 2017 at 4:32 am

    Yoga!
    Where do you list the yoga workouts in your fitness section?
    So I can refer back. Ty!

    • Fitnessista on March 31, 2017 at 11:49 am

      i don’t! we should definitely add that in there

  12. Katrijn on March 31, 2017 at 11:41 am

    Am I the only one who can’t see the “Here’s what the workout looks like:” section? How many reps of each are you doing?

    • Fitnessista on March 31, 2017 at 11:47 am

      that’s so weird. thank you for leaving a comment to let me know! it was deleted for some reason. it’s back 🙂

  13. Cai on March 31, 2017 at 3:20 pm

    Just finished this! Loved it so much. My legs are on fire–I love yoga with a burn. Please make more workouts like this!!

  14. Courtney Bentley on April 2, 2017 at 11:29 pm

    wow wow wow! I love these movements! thank you! oh I adore your mat 😉

    Courtney Bentley || http://www.courtneyvioletbentley.com

  15. kelli @ hungry hobby on April 5, 2017 at 7:10 am

    I need to get back into a regular practice this looks like a good way to jump start!

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