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Pumped-Up Poses: Yoga with Weights

Try this hybrid yoga, cardio, and weights workout to get lean and toned.

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Alex Palombo
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About This Workout

No more slo-mo yoga: The latest hybrid workout getting big-time buzz is a dumbbells-and-down-dog mix with a little cardio twist. "Combining fast-paced movements with the added resistance of weights gives poses much more muscle-carving and calorie-burning power," says Erin Jacques, a cofounder of SLT Yoga in New York City and the creator of the hot new Shred class. To squeeze more lean-and-leggy results from your mat today, get started on the next slide; all you'll need is a set of two- or three-pound dumbbells.

Watch the workout video

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Rotating Half Jack

Targets back, shoulders, and inner and outer thighs

  • Holding a dumbbell in each hand, lunge back with right leg (left knee is bent 90 degrees, right leg straight with toes pointing out) and extend arms out to sides, palms down.
  • Straighten left leg and arc arms overhead, palms facing each other, as you rotate torso to right.
  • Bend right knee 90 degrees as you bend elbows to bring weights in front of chest, palms facing each other.
  • Return to lunge position. Do 10 reps; switch sides and repeat. Do 3 sets.

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Wide Second Punches

Targets shoulders, arms, abs, obliques, butt, and outer and inner thighs

  • Stand with feet wide apart, holding a dumbbell in each hand, arms by sides; bend elbows 90 degrees in front of chest, palms facing each other, and lower into a pli? squat.
  • Maintaining squat, punch right arm across center of body, slightly twisting torso to left.
  • Retract right arm and quickly punch left arm toward right.
  • Do 3 sets of 20 reps, alternating sides.

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High-Heeled Pulse

Targets shoulders, triceps, quads, inner thighs, and calves

  • Stand with feet together, holding a dumbbell in each hand; bring bent elbows in front of you so dumbbells are about eye level, palms facing each other.
  • Lower into a squat and lift heels off floor. MAKE IT EASIER: Keep heels on floor.
  • Maintaining position, alternately punch each dumbbell up and down by a few inches.
  • Do 3 sets of 20 reps.

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Warrior Crunch

Targets abs, obliques, and quads

  • Holding a dumbbell in each hand, stand with feet together, arms by sides.
  • Lunge back with right leg, bending left knee 90 degrees and keeping right leg straight with toes pointing to right.
  • Bring dumbbells by ears, elbows pointing out, and rotate torso to right as you straighten left leg.
  • Bend left knee 90 degrees again, rotating torso back toward left and crunching to bring right elbow to left knee.
  • Do 10 reps; switch sides and repeat. Do 3 sets.

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Crescent Kick

Targets shoulders, arms, butt, quads, and hamstrings

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms by sides.
  • Lunge back with left leg, bending right knee 90 degrees and slightly bending left knee, heel lifted; extend arms overhead, palms facing each other.
  • Drive elbows down by sides as you bring left knee toward chest; then kick left leg forward.
  • Lunge back with left leg as you extend arms overhead.
  • Do 15 reps; switch sides and repeat. Do 3 sets.

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Chair Lift

Targets shoulders, arms, butt, quads, and hamstrings

  • Stand with feet together, holding a dumbbell in each hand; bring bent elbows to shoulder height in front of you so dumbbells are about eye level, palms facing each other.
  • Balancing on left leg, bring right knee toward chest as you drive bent elbows behind you.
  • Place right foot on floor again as you lower into a squat and drive elbows forward to shoulder height. As you return to standing, lift left knee toward chest and drive elbows back.
  • Do 3 sets of 20 reps, alternating sides.

Originally published in FITNESS magazine, November/December 2012.

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