You are here

Try PiYo at Home: A Low-Impact Workout That Sculpts, Strengthens and Stretches

  • Anthony Cunanan

    About This Workout

    "You can sculpt your whole body without beating yourself up," says Chalene Johnson, the creator of the new PiYo DVD series. Do one circuit of her Pilates-and-yoga-inspired workout to take a load off but look like you turned up your training game.

    See How to Do This Low-Impact PiYo Workout

  • James Farrell

    PiYo Flip

    Targets shoulders, chest, arms, abs, butt, and legs

    • Start on mat in plank position, balancing on palms and toes, body forming a straight line.
    • Bend right knee 90 degrees (so that shin is perpendicular to floor), then lift right hand off mat as you rotate body into a side plank (with right hip stacked over left), right arm reaching up.
    • Continue rotating, pivoting on left foot, keeping right knee bent and left leg straight as right hand reaches behind you. Land faceup in a modified back bend with right foot on opposite side of mat from starting point.
    • Reverse motion back to start.
    • Do 5 to 10 reps; switch sides and repeat.
  • James Farrell

    PiYo Cross

    Targets shoulders, back, abs, butt, inner thighs, and outer thighs

    • Stand with feet wide, toes slightly turned out and elbows bent by ribs with forearms out to sides (arms form a W).
    • Lower into a sumo squat as you squeeze shoulder blades together, pressing bent arms back slightly.
    • Stand up partway, rounding arms overhead as if preparing to dive into a pool.
    • Fluidly fold forward from waist as you return to squat, crossing wrists as you reach arms between legs. Reverse motion back to start.
    • Do 15 reps.
  • James Farrell


    Targets shoulders, back, chest, abs, butt, and legs

    • Start on mat in an inverted V position, balancing on hands and balls of feet with hips high, and bend knees slightly into a semicrouch.
    • Cross left ankle over right and bend elbows out to sides to lower chest toward floor, folding at hips to get into a tuck position.
    • Press back up into an inverted V, straightening arms and extending left leg up behind you.
    • Return to tuck, bending elbows out to sides as you bend knees and resting left ankle over right.
    • Do 1 to 5 reps; switch sides and repeat.
  • James Farrell


    Targets back, abs, butt, and hamstrings

    • Stand on left leg with right knee bent in front of you at hip level, arms bent with left arm forward and right arm behind you.
    • Keeping right knee bent throughout, hinge forward from hips until body is near parallel to floor (from head to right knee); simultaneously switch arm positions.
    • Return to start.
    • Do 10 to 12 reps; switch sides and repeat.
  • James Farrell


    Targets arms, abs, butt, and legs

    • Start on mat on all fours, back flat with wrists aligned under shoulders and knees aligned under hips; turn toes under and balance on balls of feet, knees off mat in a crouch.
    • Lift right arm up, bending elbow by side, as you rotate body to face right, kicking left leg diagonally forward toward right.
    • Return to crouch and repeat.
    • Do 1 to 5 reps; switch sides and repeat.
  • James Farrell

    Moving Warrior

    Targets shoulders, abs, butt, and legs

    • Stand with legs staggered wide, left leg forward (toes pointing forward) and right leg back with foot perpendicular to left foot; lift arms overhead, palms together, and face forward.
    • Bend left knee 90 degrees, bringing arms down to shoulder level, left arm forward, right arm behind you (warrior II position).
    • Straighten left leg and raise arms to return to start.
    • Bend left knee again, this time lowering arms directly out to sides at shoulder level. Return to start to complete 1 rep.
    • Do 12 reps; switch sides and repeat.