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The Relaxing Yoga and Dance Workout

  • Sophia Vourdoukis

    Full-Body Flow

    Targets shoulders, arms, abs, butt, legs

    • Stand with feet slightly wider than shoulder-width apart, toes turned out and arms by sides; lower into a plié squat.
    • Hinge at waist to left, reaching left arm out to side.
    • Return to start and then hinge to right, reaching right arm out to side.
    • Return to start and extend both arms overhead, palms forward, looking up.
     
  • Sophia Vourdoukis

    Full-Body Flow

    • Fold forward at hips, slightly rounding back and touching fingertips to floor.
    • Return to start. Switch sides and repeat, this time reaching to the right first. Do 10 reps, alternating sides.

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  • Sophia Vourdoukis

    Shoulder Soother

    Targets shoulders, butt, legs

    • Stand with feet together, knees bent 45 degrees, and hands on hips.
    • Lunge back with right leg as you swing right arm forward and then overhead and behind you in a windmill motion.
    • Return to start. Switch sides and repeat to complete 1 rep. Do 8 reps.
     
  • Sophia Vourdoukis

    Side Stretch and Swirl

    Targets back, abs, obliques, inner thighs

    • Stand with feet slightly wider than shoulder-width apart and raise arms overhead, palms facing each other.
    • Side bend at waist to left, chest facing forward. Hold for 3 counts.
    • Keeping back flat and arms extended, fold forward at waist, then rotate torso to right side, bending at waist so that arms reach to right. Hold for 3 counts.
    • Return to start. Switch sides and repeat to complete 1 rep. Do 4 reps.
  • Sophia Vourdoukis

    Figure Eight Hip Loosener

    Targets lower back, abs, hips, legs

    • Stand with feet together, hands on hips.
    • Step right foot out to side, touching toes to floor. Push right hip forward and rotate hips in a clockwise motion to trace a circle.
    • Return to start and step left foot out to side, toes on floor. Push left hip forward and then trace a counterclockwise circle with hips.
    • Return to start to complete 1 rep. Do 10 reps.
     
  • Sophia Vourdoukis

    Hamstring TLC with a Twist

    Targets lower back, abs, butt, legs

    • Stand with feet together, arms by sides.
    • Lunge back with left leg, keeping leg straight and heel off floor; bend right knee 90 degrees and place hands on floor on either side of right foot. Hold for 3 counts.
    • Straighten right leg and hold for 3 counts. Return to lunge for 3 counts.
  • Sophia Vourdoukis

    Hamstring TLC with a Twist

    • Place left hand to right of right foot and then lift right arm overhead. MAKE IT HARDER: Look up. Hold for 3 counts.
    • Return to start. Switch sides and repeat to complete 1 rep. Do 6 reps.

    Originally published in FITNESS magazine, January 2012.

    Watch the workout video

     
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