The Pilates, Yoga, and Tai Chi Energy-Boosting Workout

Circuit 2

1. Tree Pose

Strengthens: Quads, Glutes, Hamstrings; Improves Balance

• Stand with feet together, palms together in front of chest.
• Place sole of right foot on left inner thigh, as high as you are able; turn right knee out to side.
• Keep hands in front (easier) or extend arms overhead, keeping palms together (more challenging).
• Bend left knee slightly to work quads.
• Hold for 7 to 10 breaths.
• Go directly to Single Leg Circle.

2. Single Leg Circle

Strengthens: Glutes, Hamstrings, Inner Thighs; Improves Balance

• Remaining on left leg from tree pose, straighten right leg and bring it out in front of you, toes pointed toward floor.
• Drawing abs in, make 1 large circle clockwise with your right foot, keeping hips still; exhale 1 full breath to draw the circle.
• Keep hands on hips (easier) or arms extended overhead (more challenging).
• Reverse direction, drawing a counterclockwise circle.
• Do 7 to 10 reps per direction.
• Go directly to Rooster Stands on One Leg.

3. Rooster Stands on One Leg

Strengthens: Glutes, Quads, Hamstrings, Shoulders; Stretches Back

• Remaining on left leg, bring right leg in front of body, knee bent 90 degrees and thigh parallel to floor.
• Slowly bend left knee in a half squat, keeping weight over heel.
• As you squat down, bring arms down in front, then out to sides and back above head as you straighten leg.
• To make it easier, don't squat down as deeply and keep your right foot closer to floor.
• Do 7 to 10 reps.
• Repeat the entire series, starting from Tree Pose, on opposite leg.