The ultimate routine to get you a lean, firm body. Yoga just went to a new level with this bootcamp hybrid workout.
The ultimate routine to get you a lean, firm body. Yoga just went to a new level with this bootcamp hybrid.
For this move, start in plank position at the back of your mat. Turn your hands up slightly to take pressure off the wrist. Walk forward on your hands. Keep the belly super engaged, back on the forearms. Forward on the hands, engage the quads, back on the forearms. Do this for 1 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. So do 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, we'll begin a plank position back in the mat, opposite knee, opposite elbow. Keep the belly super engaged, pulling it back towards the spine, side to side. Do this for 1 minute. The faster you go, the more challenging it is.
For this move, begin on a lunge position, arms overhead, bend the elbows 90 degrees. Do 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 on the lunge. Maybe even tapping the back knee down and rising up. Keep the elbows in line with the shoulders, arms parallel to the earth. Do this for 30 seconds on this leg, and then switch.
Begin in a standing position, feet hips width. Slowly bend the right knee. You would lift the left leg back into warrior III position. Engage the glutes and rise up. Tap the back foot. This is about balance. Lower, drishti gaze, focus your gaze to one spot, roll the belly in, strong core, and lift. Flat back, control, lower, slowly, and rise. Do this for 30 seconds each leg.
For this move begin in forearm plank at the back of the mat, belly in. As you exhale with the hips in a downward dolphin, pull the gliders forward. Come back to forearm plank. Pull the belly in, lift, back to forearm plank. The faster you go the more challenging it is. To make it even more challenging as you come back to forearm plank, open the legs out and in at the bottom of the movement. Pull back up to dolphin, back to forearm plank, out and in.
For this move, you're gonna grab the weights, holding it on the outside edges, feet together, knees out, slowly coming back slowly coming up on your back. Bring the overhead at 2 o'clock. As exhale, rise up. Sit up, spine is straight, pulling the heart center through the shoulder. Slowly lower down. Control the movement. Arms overhead at 2 o'clock and exhale, rise up. Do this for 1 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 on 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.