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

Circuit 3

1. Warrior 1

Strengthens: Legs, Glutes, Core; Stretches Back

• Stand with feet 3 to 4 feet apart.
• Turn left foot out 90 degrees, pointing to left side, and pivot right foot toward left.
• Bend left knee 90 degrees, knee aligned with ankle; turn hips to face over left thigh.
• Place hands on hips (easier) or raise both arms overhead, palms facing each other (more challenging).
• Hold for 7 to 10 breaths. Go directly to Tuck and Extend.

2. Tuck and Extend

Strengthens: Arms, Chest, Glutes; Stretches Hips

• From Warrior 1, sweep arms down to touch floor on either side of left foot.
• Step both feet back behind you.
• Inhale, then exhale as you lift right foot off the floor and sweep knee under body (not shown).
• Straighten right leg behind you, lifting it as high as you can, then bring knee back toward nose.
• To make it easier, bring right knee to floor before straightening leg.
• Do 7 to 10 reps; go directly to Slow Kick.

3. Slow Kick

Strengthens: Glutes, Chest, Shoulders; Stretches Hamstrings

• Lower right foot and walk hands back, rolling up to standing position.
• Lift right leg, knee bent 90 degrees; bend elbows 45 degrees, palms down (not shown).
• Slowly kick forward with right foot, leading with the heel; at the same time, slowly push palms forward.
• Lower and repeat.
• Do 7 to 10 reps.
• To make it easier, keep standing leg slightly bent and hands on hips.
• Repeat entire series on opposite leg.