This targets all your major muscles. It adds push-ups, lunge jumps, high lunges, and the chair pose to the Sun Salutation. Use your breath to move deeper into each pose.
Sun Salutation: Variation 2: Stand tall with your feet together. Inhale and raise your arms over head as you go into mountain pose. Now, exhale as you swan dive forward into forward bend. Next move into a flat back, inhaling as you raise your torso. Jump or step backwards into downward dog. From the downward dog, get on your hands and knees in the tabletop position, bending your elbows to 8 half push-ups. Keep your elbows tight and abs contracted. From tabletop pose, move into child's pose, breathing deeply to move deeper into the pose. Now move back to tabletop and then into downward dog. From downward dog, step your right foot forward between your hands, bending your knee 90 degrees while your left leg remains straight. Hold this position for a few breaths and then switch legs, jumping your right leg back and your left leg forward. Repeat this move, alternating legs 6 times on each side. Now return to downward dog and hold for a moment. Next, step back into the flat back and then bend low into the forward bend. End with the reverse swan dive into the mountain pose.