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20-Minute Workout for Stress Relief

Fitness isn't just about your body, it's about your mind and spirit too. De-stress and get fit in 20 minutes with this fast yoga-meets-martial-arts Budokon workout that targets your abs, arms, and legs. "The slower movement and breathing will restore your calm," creator Cameron Shayne says.

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Dancing Half-Moon

Targets: Shoulders, obliques, hips, glutes, thighs

A. Stand with legs wide, toes pointed out slightly, elbows bent, hands in front of chest as if holding a ball. Lower into a plié squat, keeping knees above ankles.

B. Slide deeper into squat and shift torso over bent right knee, straightening left leg and forming a large, floating circle with arms over right thigh; hold for 3 breaths.

C. Rotate torso to face right thigh, place both hands on ground, straighten right leg, and lift left leg straight up until parallel to ground. Let neck relax and pull shoulders away from ears.

D. Hinge forward more, lifting left leg to make a straight line from head to toe; hold for 3 breaths. Return to start; switch sides and repeat. Do 5 to 10 reps on each side.

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Rolling Knee

Targets: Arms, chest, abs, obliques, glutes, calves

A. Start in downward dog (an inverted V, palms and feet on ground) with abs engaged, weight evenly supported by hands and feet.

B. Extend right leg straight behind you, forming a diagonal line from toes to hands; hold for 5 breaths.

C. Rise onto ball of left foot and bend right knee, curling heel toward butt, breathing deeply.

D. Shift forward, rounding back, and bring right knee to nose. Hold for 5 breaths. Return to start. Do 10 reps; switch legs and repeat.

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Dancing-Dog Prep

Targets: Arms, chest, abs, back, legs

A. Lie facedown with hands under shoulders, elbows in, gaze just in front of mat.

B. Tuck toes, then bend right knee 90 degrees, right foot flexed. Lift right thigh off mat.

C. Keeping right knee bent, press leg up and back to open right hip while pressing into palms to push chest away from ground.

D. Continue rotating to right until upright. Place right foot on ground beside left leg, toes pointed out. Bend right elbow by thigh, hand up.

E. Press into left palm, lift hips into bridge position, and extend right arm overhead, keeping left shoulder above left hand; hold for 3 to 5 breaths.

F. Lower hips and return to seated position. Roll back down to start. Switch sides; repeat. Do 10 to 20 reps, alternating sides.

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One-Arm Plank with Toe Hold

Targets: Shoulders, chest, abs, obliques, back, thighs

A. Start in full push-up position (hands under shoulders, abs engaged, back flat).

B. Shift weight onto right arm and rotate body to left so hips and legs are stacked. Extend left arm up; hold for 5 breaths.

C. Slowly bend left knee, bringing foot toward belly until you can grab left big toe with left fingers. Hold for 5 breaths, or try the next step.

D. If you're advanced, lift left arm and leg straight up; hold for 5 breaths. Reverse back to start. Switch sides; repeat.

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Water Wheel

Targets: Arms, obliques, hips, glutes, thighs, calves

A. From standing, lunge to right and lift arms to form a T. With back flat, hinge forward, reaching left hand toward left toes; look at hand.

B. Keeping legs still, rotate arms clockwise while turning torso to right. Brush left hand by right toes, right hand back.

C. Maintain lunge and lift torso as arms continue sweeping around in a circle; bring left arm up as right arm comes down.

D. As left arm peaks and starts downward, flow into a left side lunge. End with right hand overhead, left down. Do 10 reps. Switch sides; repeat.

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What do you think? Review this slideshow!

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didericksen wrote:

Anyone know why, when I click on the arrow for the next video, nothing happens?

12/3/2013 02:57:38 PM Report Abuse
lesliedwilbur wrote:

They look too difficult for me, Also we could do without the ads.

8/24/2012 09:02:47 AM Report Abuse
sd8400ph wrote:

Please include the stills with the slides as well as the slide printing. Video only is too restrictive and not always possible. The explanations are not enough. So, I print the slides with the stills for cuing. These i carry with me for work, travel, and all places where video is not available. Thank you! FYI...I'm a foreign missionary from the USA. Computers, internet, video and electricity are not available in all parts of the world.

8/6/2012 09:08:49 PM Report Abuse
veritybg wrote:

Such a difficult exercises like these should be shown not only explaned, so one can watch and do with it. How about making a video based on this workout?

9/8/2011 09:47:12 AM Report Abuse
lorainebabb50 wrote:

ppl have to work hard for whatever they need to achieve

8/25/2011 10:40:56 AM Report Abuse
bbtgrl08 wrote:

You can print all the slides together. If you hit the print button that's close to the facebook button and twitter button, then you can hit the print all slides button, and then print.

1/24/2011 10:59:40 AM Report Abuse
anonymous wrote:

I like it

12/1/2010 02:18:32 PM Report Abuse
tallgal1 wrote:

Any pictures for these? It would be very helpful.. Also, there has to be a way to print these instead of one by one.. Suggestions??

11/16/2010 02:26:30 PM Report Abuse
peadendcfp1988 wrote:

interesting

11/16/2010 10:58:28 AM Report Abuse
manning.ramona wrote:

i know this is probably great for stress and your body but you would have to be pretty well off in yoga to do this

5/19/2010 10:02:50 PM Report Abuse
nancy1016562003 wrote:

Do they have a version for us older people?

12/27/2009 10:56:14 AM Report Abuse
mmannin41 wrote:

Very stress-relieving!!

12/1/2009 12:15:02 PM Report Abuse
tmatlape wrote:

I think its great

11/2/2009 05:16:53 AM Report Abuse

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