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Om Body: The Plyo, Dance, and Yoga Workout

  • Peter Ardito

    About This Workout

    Here are a few perks of injecting a little plyo and booty-popping dance into your power yoga: "You get a killer strengthen-and-stretch workout in which you torch calories and sculpt definition without feeling as if you're working too hard for it," says celebrity trainer Bizzie Gold, the creator of the new Shakti Sweat DVD. Watch Gold demonstrate how much fun getting lean and loose can be. Complete the circuit four times, doing each exercise for about 40 seconds and resting for 20 seconds between sets. Ready? Just lose your shoes to get started.

    Watch this video

  • Kick Back

    Targets back, arms, abs, butt, and legs

    • Stand on left leg, bent right knee lifted to hip height in front of you; raise bent arms to shoulder level in front of chest, palms facing each other.
    • Keeping arms lifted, hinge forward from hips slightly as you swing bent right knee behind you, toes pointed, and open arms out to sides (like a goalpost).
    • Reverse motion back to start and repeat, quickly alternating positions.
    • Continue for 40 seconds. Switch sides next round.
  • Bow and Arrow

    Targets abs, butt, and legs

    • Get on all fours, knees under hips and hands under shoulders. To start, extend left arm forward, palm facing down, and right leg directly behind you, toes pointed.
    • Keeping hips facing floor, lift chest as you reach left arm behind you and bend right knee, toes pointed toward ceiling; grab right toes with left hand (or reach as far as you can).
    • Return to start and repeat; continue for 40 seconds. Switch sides next round.
  • High-Low Dog

    Targets shoulders, abs, butt, and legs

    • Start on floor in downward dog, balancing on hands and feet, body in an inverted V position, head in line with arms.
    • Raise right leg behind you as high as you can, then shift body forward to plank position with shoulders directly over hands (keep right leg lifted).
    • Bend elbows, keeping arms tucked close to sides, to lower chest toward floor.
    • Press up, reverse motion back to downward dog and repeat; continue for 40 seconds. Switch sides next round.
    • MAKE IT EASIER: Skip the push-up.
  • Twisty Side Crunch

    Targets shoulders, abs, butt, and calves

    • Start on floor in a low lunge position with right leg forward, knee bent 90 degrees, and left leg straight, heel lifted.
    • Hinge forward from hips and place left palm on floor in line with right foot, twisting torso so that chest faces right; reach right arm forward just above head.
    • Bending right elbow, drive it back toward right hip (squeezing abs in a side crunch) as you rock body forward on left toes.
    • Rock back (lowering left heel slightly) and extend right arm forward again.
    • Repeat, alternating between side crunch and extended-arm position; continue for 40 seconds. Switch sides next round.
  • Tap It Out

    Targets shoulders, back, abs, butt, and legs

    • Stand with feet together and hinge forward slightly from hips; squat, extending arms overhead with palms facing each other.
    • Maintaining squat throughout, tap right toes out to right side and bend elbows out to sides at shoulder level (like a goalpost).
    • Return to start and repeat; continue for 40 seconds. Switch sides next round.
  • Half-Moon Reach

    Targets abs, butt, and calves

    • Stand with feet hip-width apart and fold at hips to touch left fingers to floor several inches in front of left foot.
    • Twist torso so that chest faces right and lift right leg behind you at hip level, foot flexed; extend right arm toward ceiling to get into start position.
    • Bending left knee, lift left heel off floor as you swing right knee down in toward chest (keep right foot from touching floor) and place right fingers on floor next to left hand.
    • Reverse motion back to start and repeat; continue for 40 seconds. Switch sides next round.

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