The Ultimate Lean Routine: Yoga Bootcamp Workout
The ultimate routine to get you a lean, firm body. Yoga just went to a new level with this bootcamp hybrid.
-Hi, I'm Loren Bassett, creator of Pure PXT with Pure Yoga in New York City and I designed this simple class exclusively for Fitness Magazine. For this move, start in plank position at the back of your mat. Turn your hands up slightly to take pressure off the wrists. Walk forward on your hands to keep the belly super engaged, back on the forearms. Forward on the hands, engage the quads, back on the forearms. Do this for one minute. The faster you go, the more challenging it is. For this position, begin on your back with your arms extended, legs extended. As you exhale, bend the elbows. Bring the weights right to the outer edge of the skull [unk] to the legs. Straighten the arms, engage the triceps, then stabilizing through the elbow. Keeping the elbow, wrist, and shoulder in one line and straighten. Targeting the abs and the upper body. Do this for one minute. For this move, begin in plank position at the back of the mat, opposite knee, opposite elbow. Keep the belly super engaged, pulling it back toward the spine side to side. Do this for one minute. The faster you go, the more challenging it is. For this move, being at a lunge position, arms over head, and then the elbows 90 degrees. As you exhale, lower down. Nice deep lunge. Elbows together. Rise up. Open the elbows in line with the shoulders. Exhale lower down. Go nice and low in the lunge. Maybe even tapping the back knee down and rising up. Keep the elbows inline with the shoulders, arms parallel to the earth. Do this for 30 seconds on this leg and then switch. Begin in the standing position, feet hips width, slowly bend the right knee to lift the left leg back into Warrior III position. Engage the gluts and rise up. Tap the back foot. This is about balance. Lower, thrust the gaze, focus your gaze to one spot. Draw the belly in. Strong core and lift. You flat back. Control lower. Slowly and rise. Do this for 30 seconds each leg. For this move, begin in form plank at the back of the mat. Belly in. As you exhale, lift the hips in a downward dolphin. Pull the gliders forward. Come back to form plank. Pull the belly in, lift, back to form plank. The faster you go, the more challenging it is. To make it even more challenging, you should come back to form plank, open the legs out and end at the bottom of the movement. Pull back up to dolphin, back to form plank out and in. For this move, you're gonna grab a weight, holding it on the outside edges, feet together, knees out. Slowly coming back on your back. Bring the arms overhead at 2 o'clock. As you exhale, rise up, sit up, spine is straight, pulling the heart center through the shoulders. Slowly lower down. Control the movement. Arms overhead at 2 o'clock and exhale, rise up. Do this for one minute. For this position, begin with the left foot on the mat, right foot on the glider. Slide it back into a lunge and rise up as you pull the belly back. Slide it back, the arms in running position, and pull it back. For an alternative variation, slide it out to the side into a squat, pull it back engaging inner thighs. Slide it out to the side. Go nice and deep. Pull it back. 30 seconds on each leg.
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