Plyo-ish Yoga

This is a yoga-inspired body weight workout. It incorporates some body weight exercises and yoga poses together. This is targeted to give you a good stretch, along with some body weight training. I love changing up my workouts, and combining exercises into one movement. Do these quicker (plyo-style) for a little bit of a burn, but be sure to utilize the stretching part of the move.

All you need for this workout is a mat – you don’t even need shoes! Do a 5 minute warm-up to start, then complete 2 sets of the following exercises.

Squat Jump + Alternating Warrior 3 (20 reps) – Stand with feet hip-width apart, hands by your sides. Squat down, raising arms up to chest height. Come to standing and to a slight jump. Upon landing, raise your right leg straight back behind you as you hinge your hips forward, arms out front and into warrior 3 (your torso should be parallel to the floor). Hold for a couple seconds and then return to start. Repeat, alternating legs.

warrior-III

Reverse Plank Dip + Alternating Leg Extension (20 reps) – Sit on the floor with your hands behind your hips, legs straight out in front of you and together. Start the move in reverse plank, by lifting your hips off the ground so that your body forms a straight line. Bend your elbows and lower your butt toward the ground, then pressing back up. From here, bend your right knee toward your chest and straighten the leg up toward the ceiling. Lower leg and repeat alternating legs.

Single Arm Squat Thrusts w/ Alternating Arms (20 reps) – Stand with feet shoulder-width apart and lower down into a squat, placing your left hand on the ground. Keeping your arms straight, jump your feet back, so you are in a one-armed plank. (Note, your hand should be placed below the middle of your chest.) Hold for a couple seconds, and keeping your core engaged jump your feet back and return to standing. Repeat alternating arms.

Triceps Push-up to Child’s Pose (20 reps) – Start in push-up position, on your knees if needed with hands under shoulders. Lower your body down, bending your elbows back. Raise back up and lower your knees (if doing a traditional pushup) and push your butt back to your heels, stretching your arms straight out in front of you and lowering your head to the floor. Hold for a few seconds and return to push-up position.

Crescent Lunge Jumps (20 reps) – Stand with right leg in front and go into a crescent lunge, stretching your arms up and back and hold for a few seconds. Come back to neutral and jump up switching legs in mid-air and landing with the left leg in front. Repeat sequence alternating legs. If crescent lunge is too much of a stretch, do the same movement but using Warrior I (back leg is straight).

Pike Press to Three-Legged Down Dog (20 reps) – Begin in pike press position with your arms and legs straight and hips up toward the ceiling. Bend your elbows out to the side and lower your head toward the ground and press up. Lift your right leg straight up and hold in three-legged down dog for a couple seconds. Lower leg and repeat, alternating legs.

Wide-Legged Sit Up to Straddle (20 reps) – Lay with your legs straight and out wide into a V, arms straight overhead. Keeping legs and arms straight sit up and into a straddle stretch, reaching your arms as far forward as you can. Hold the stretch and then lower back to start.

Yoga Cardio Circuit

If you love yoga, but want to step it up a bit this is a great circuit. It consists of yoga-incorporated moves with 30 second cardio intervals in between. It has the toning benefits of yoga, and the calorie burning of cardio all in one workout.

Complete 1 or 2 rounds of this circuit….shoes are optional.

 

Jumping Jacks (30 seconds)

Tricep Push-up to Child’s Pose (10 reps) – Start in push up position on your knees, with hands under shoulders. Do a tricep push-up, bending your elbows back. As you push up, sit your hips back to your heels and into child’s pose with your arms outreached in front. Return to start position and repeat. If you want to make this harder, you can do a regular push-up with your knees up. (see pic)

childpushup

 

 

Squats + Heel Taps (30 seconds) – Stand with feet shoulder width apart. Squat down then come up and lift your left leg and tap the heel with your right hand. You will need to rotate your hip out so your foot can come up to meet your hand. Squat down again then tap the right heel with the left hand. Continue alternating sides.

 

Leg Lift Pigeon Sequence (10 reps/leg) – Start in downward facing dog, then lift one leg straight up into one-legged down dog. Bring the extended leg forward bending the knee toward the opposite hand. Straighten leg back into one-legged down dog. Bring the knee forward again and lower in pigeon pose, resting on the outer hip and hold. (1 rep). Transition back to downward facing dog and repeat with the opposite leg. Continue alternating legs.

onelegdd   pigeon

 

 

Lateral Jumps (30 seconds) – Hop to one side landing on that foot, and swing opposite leg behind the standing leg. Immediately hop to other side and repeat. You should only be standing on one leg at a time.

 

Warrior Pose Lunges (10 reps) – Start in crescent lunge, lunging low with your back leg straight and arms extended overhead.  Swing arms forward to the ground and deepen into lunge. Step leg back to plank. (1 rep) Step the other leg forward and swing arms up into crescent lunge and repeat alternating legs.

warrior1

 

 

X Jacks (30 seconds) – Do jumping jacks with arms coming from chest and out in front, so that your body makes an X. Start with arms bent into your body, hands up by your shoulders. Straighten your arms up as you jump your legs out, and bend them back into your body as you jump your feet back together. Do these as quickly as possible.

 

Calf Raise Planks (10 reps) – Start in plank. Roll forward onto your toes and and then back to stretch calves. (1 rep).  Be sure to keep your arms and back straight.

plankcalf

 

Squats + Toe Touch Kicks (30 seconds) – Stand with feet shoulder-width apart, hands at your chest. Squat down low, then stand up and kick left leg forward and reach with right hand toward your toes. Repeat and alternate sides.

 

Walk Down Push-ups (10 reps) – Start standing. Bend forward and walk hands out into plank and do a push up. Walk hands back to forward bend and come back to standing. (1 rep)

 

IMG_0251 - Copy IMG_0253 - Copy IMG_0254 - Copy

 

Full Body Stretch + Jackknife Crunch (10 reps) – Lay flat with legs straight, arms overhead. Lift legs above hips then crunch up reaching hands to feet. Lower back down arms, then legs. For a more advanced move, lift your upper body off the ground, so that your body makes a V. (see pic)

IMG_0378 IMG_0380

Yoga for a Better Butt (…badunkafit style!)

If you’re looking to tone those buns, but don’t feel like hitting the gym or doing squats and lunges, this may be just the workout for you. Yoga in general is great for toning, but this routine will focus primarily on the glutes. Take your time and focus on your balance and flexibility – and not on knocking out the workout as fast as you can. (After all, yoga is supposed to be relaxing!)

Complete 3 sets of the following moves – all you need is a mat!

Hammie Twists (10 reps/side) – Stand near the top of your mat with feet together; hinge forward from hips and touch hands to floor a few inches in front of your feet, keeping elbows bent out to the side. (just your fingertips should be on the floor) Lift the left leg straight behind you and slightly to the right. Bend the right knee while bending the left leg down behind right leg, toward outside of right knee. Extend the left leg back behind you as you straighten the right leg; repeat. Complete reps then switch legs. The key here is to bend and straighten both legs at the same time. It’s kind of an awkward move, but it will work those hammies! Try to keep all of your weight on your standing leg, and only use your arms/fingertips for balance.

Revolved Lunge (10 reps/side) – Stand with feet hip-width apart, arms overhead, palms in. Step your left leg back keeping your heel lifted, and both legs straight. Bend your right knee 90 degrees and twist your torso to the right, while lowering both arms down to shoulder height. Your left arm is reaching forward, and the right arm is reaching behind you. To help with the twist, look back at your right hand. Hold for 5 counts. Twist your torso back to center, and raise your arms while straightening the right leg. (1 rep). Complete reps then switch sides. You want to keep most of your weight on the front/bending leg.

Booty Blast (20 reps) – Lie face-down with legs hip-width apart. Extend your arms behind your back, with fingers interlaced. Lift your chest and legs off the floor, pointing toes (locust pose). Maintaining this lifted position, close your legs together, then open quickly and repeat – with your glutes engaged. Keep your chest high, neck in line with your spine and your toes pointed.

Dolphin Kick (20 reps) – Start in plank position, balancing on your forearms and toes, elbows directly under shoulders. Hips are lifted slightly, back is straight. Bend your knees until they almost touch floor, then straighten and return to start. Try to not arch your back at all, and keep your weight distributed evenly between your forearms and toes.

Saddlebag Scorcher (20 reps/leg) – Begin on all fours, knees under hips and hands under shoulders. Place your left forearm on the floor so that your left hand is perpendicular to right hand. Twist your torso slightly to the right and lift the right knee just off floor. Keeping your right knee bent 90 degrees throughout, raise the leg out to hip height. Lower leg, not letting it touch the floor and repeat. Complete reps then switch sides.

Swiveler (5/leg) – Start in downward dog – arms and legs straight with heels pressing toward the floor. Maintaining an inverted-V position and keeping elbows locked, lift your right foot off the mat and extend it behind you w/foot flexed, forming a straight line from head to heel (one-legged down dog). Turn toes out to the right and bring the right leg down out to side to hip height, or as far as you can. Try to keep the leg parallel to floor and your foot flexed, and hold for 5 counts. Return back up into one-legged down dog, then repeat. Complete reps then switch legs.

Weighted Yoga Circuit

Here’s a great yoga routine to finish up your weekend! I love this because it integrates yoga poses with weight, which help to tone all areas of the body. All you need for this workout is a mat and a pair of light dumbbells – no shoes required!

Complete this routine 3 times though, making sure to focus on your breathing and proper technique. The pictures provided are examples of the yoga poses (minus the weight). Enjoy!

Rotating Half Jack (10 times/side) – Hold a dumbbell in each hand and step the right foot back and lunge into warrior 2 (starting position). Straighten the left (front) leg and turn to face forward, bringing both arms overhead (palms facing each other). Bend right knee 90 degrees into a deep side lunge and bend the elbows to bring the weights down past your chin. Return to standing and transition back to start position/warrior 2. Complete all reps then repeat on the other side (lunging to the left).

warrior2 (warrior 2)

Wide Stance Punches (20/arm) – Stand with feet wide and toes pointed slightly out with the weights at your chest (fighter’s stance). Lower into plie squat and hold as you punch across your body, slighly twisting the torso. Retract quickly and alternate arms. Be sure to keep your tailbone tucked and your core engaged.

High-Heeled Pulse (20/arm) – Stand with your feet together, elbows at eye level (palms facing each other). Lower into a squat and lift your heels off the ground. Alternate punching arms up and down slightly, while remaining on your toes. As always remember to keep your core engaged.

Warrior Crunch (10/side) – Stand in warrior 2 with the left leg bent, facing forward with elbows bent and weights up by your ears (palms forward). Rotate your torso to the right and straighten the left leg. Rotate back to the left as you bend the left knee and bring right elbow to left knee. (1 rep) Complete all reps, then switch sides.

Crescent Kick (15/side) – Stand with feet shoulder-width apart, arms at sides holding a weight in each hand. Step your left leg back into warrior 1, extending both arms overhead (palms facing each other).  Drive your elbows down by sides while bringing the left knee to chest, then kick leg forward leading with heal. Bend the knee and return to warrior 1. (1 rep) Complete all reps then switch sides.

warrior1 (warrior 1)

Pound-Melting Pilates

Pilates is a great workout to strengthen your core. This workout incorporates some cardio to help you not only tone your mid-section, but burn a few extra calories.

Complete the following workout 2 times through. You will need a resistance band, jump rope or towel (something to hold taut with both arms). You will do 2 minute cardio intervals every 2 exercises. If you decide to skip the cardio that is fine, but I do suggest a light warm-up at least.

Cardio Warm-up (2 minutes): Warm up with 2 minutes of cardio of your choice. I use my row machine, but you can do anything that will get your heart rate up. Some ideas for at home are burpees, high knees, jump rope, treadmill or Elliptical (if you have one).

Hundred Pump (5 reps/100 pumps): Lie face-up on the floor with your legs straight and lifted off the ground at a 45-degree angle. Hold a jump rope/resistance band a few inches off the ground with both hands on either side of your hips, arms straight, and the rope/band under your butt. Brace your core, lift your shoulders off the ground, and do 10 small pumps up and down with your hands. Tuck your knees to your chest and bring the rope around the bottoms of your feet, then extend your arms overhead and straighten your legs. Do another 10 small pumps, moving your arms behind your ears. Reverse the movement to return to start. (1 rep)

Waist Twist (1 minute): Sit on the floor with your legs extended, heels on the ground and knees slightly bent. Hold the rope/band taut with both hands behind your head and elbows bent wide. Keeping your back straight, brace your core and lean back at a 45-degree angle. From that position, slowly twist your torso to the right, as if you were trying to touch the floor with your right elbow. Pause, then rotate your torso to the left, keeping your elbows wide and reaching your left elbow toward the floor. Continue rotating at a slow and steady pace.

Cardio (2 minutes): Do another round of cardio for 2 minutes. Switch it up or do the same as before.

Lunge Pulse (1 minute): Hold the rope/band taut overhead with both hands with arms straight. Step your left leg forward into a lunge until both knees are bent 90 degrees. Slowly pulse up and down by about an inch 10 times, then push through your left heel to return to standing. Repeat with the right leg, and continue alternating sides.

Leg Balance Sculptor (10 reps/side): Kneel on the ground with knees together and legs forming a 90-degree angle. Bring your arms straight overhead, holding the rope/band taut with both hands. Keep your upper body still and core engaged as you bring your left foot forward and place it flat on the floor so you’re in a lunge position, then push through your left heel to come to standing. In one motion, raise your right leg straight behind you and lower your torso toward the floor, keeping your back flat and arms overhead, until your body forms a T. Hold for three seconds, then reverse the movement to return to start. Repeat on the other leg and continue alternating sides.

Cardio (2 minutes): Choose cardio of your choice.

Diagonal Back Stretch (50 reps/side):  Stand on your left leg with knee slightly bent, and extend your right leg diagonally behind you to the right with your toe touching the floor. Hold the rope/band taut with both hands and bring it overhead, keeping your arms straight. Slowly lift your right leg off the floor by squeezing your glutes, and reach your arms up and over, as if you were trying to touch your right foot. Pause, then return to start. (1 rep) Complete reps then switch legs.

Lat-Pull Plie (25-50 reps):  Stand with your feet 2-3 feet apart with your toes turned out, and rise onto your toes  holding the rope/band taut behind your head (as if you were holding a bar on your shoulders). Sit back and bend your knees to lower into a squat as you press your arms up overhead. Pause, then pull your shoulder blades down and together and straighten your legs to return to start. (1 rep) Work your way up to 50 reps

Bikini Body Yoga

I’m a BIG fan of yoga. It’s a great way to stayed toned, increase flexibility, and improve your posture. I’ve also found it helps when you need to de-stress and/or relax. I will do my best to explain the poses throughout the sequence, as well as posting a figure for the poses.

So dim the lights, kick off your shoes, and turn on some relaxing meditation music (Pandora has a great calm relaxation station, by the way)

Complete the following sequence all the way through on the right side, and then repeat once more on the left. I will highlight the beginning and ending poses in bold, followed by a description (if you are unfamiliar). Each end move is going to be held for 5 breaths.  Remember to breath in through the nose and out through the mouth.

Downward Facing Dog to Quarter Dog: Begin in downward facing dog with your arms and legs straight, butt lifted straight up into the air (your body should make an upside down V). Spread fingers wide and lower forearms to the mat. Make sure there’s a straight line between elbows and middle fingers. Try to straighten your legs and press heels to floor, flaring heels slightly wider than toes. Relax your head between your arms and direct gaze through elbows to belly button. Hold in Quarter dog for 5 breaths.

downward_facing_dog                              quarterdog

          (Downward Facing Dog)                                                (Quarter Dog)                                                                                      

Quarter Dog to Balancing Star (via downward facing dog): From quarter dog, lift elbows and press back to downward dog. Step both feet so big toes are touching. Move right hand over to the left six inches so its at the upper center of your mat. Step right foot forward 2 inches and plant the sole of your right foot firmly so toes are pointing left. Roll up to your right side and lift you left hand off the mat. Raise your left leg up into the air. Stay here, balancing on right hand and foot (left for 2nd sequence). Keep shoulders, spine and hips in one straight line. Gaze toward left hand. Hold for 5 breaths, keeping core strong and pose steady.

Balancing-Star

(Balancing Star)

Balalncing Star to Knee Up Plank: From balancing star, lower left hand and left foot to mat, coming into full plank. Be sure that shoulders are over wrists. Bend right knee and squeeze it toward chest. Hold in knee up plank for 5 breaths.

knee plank

(Knee Up Plank)

Knee Up Plank to Burning Low Lunge: From knee up plank, step right foot all the way forward between your hands, coming into a low lunge. Lower the torso and reach the right arm underneath your bent right knee. Interlace both hands in front of right ankle. Keep all of the weight in your legs, resisting the urge to lean into hands. Breath deeply in burning low lunge for 5 breaths.

burning low lunge

(Burning Low Lunge)

Burning Low Lunge to Side Fierce (via Vinyasa): From burning low lunge, lower hands to the floor, step your right foot back and take vinyasa (plank, lower to upward facing dog to downward facing dog). Inhale to step or hop both feet forward between hands and exhale into forward fold. Inhale to rise up to standing. Make sure your feet are together, and as you inhale bend knees and squat down raising arms into air. Exhale to cross your right elbow over to your outer left knee. Press palms together and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist. Pull your right hip back, making sure both knees are parallel. Stay in side fierce for 5 breaths.

Sequencing2-600x361                 side fierce

                  (Vinyasa flow)                                                          (Side Fierce)

Side Fierce to Extended Standing Straddle: From side fierce, rotate torso back to the center and stand up. Take a step open to the right, so your feet are parallel and about 3-4 feet apart. Inhale to extend your arms straight above you. With strong legs, exhale as you hinge at your hips, holding your torso parallel to the floor. Focus on drawing your belly in and shift your weight forward toward your toes. Stay in extended standing straddle for 5 breaths.

Extended Standing Straddle to Goddess Pose: From extended straddle, lift your torso all the way up. Point heels in and toes out, bend knees and squat down so your quads are parallel with the floor. Tuck your tailbone in, keeping shoulders stacked over hips. Raise your arms in the air, bending your elbows so they are at 90 degrees, opening palms forward. Keep weight back in your heels and hold in goddess pose for 5 breaths.

Goddess Pose to Warrior 3: From goddess, straighten your legs and step right foot to the front of your mat so the feet are together. Shift weight into your right foot and extend arms overhead. As you lift your left leg straight behind you, lower chest so your torso and left leg are parallel to the floor. Draw belly in, and balance in warrior 3 for 5 breaths.

warrior-III

(Warrior 3)

Warrior 3 to Crescent Moon (via Warrior 1 and Warrior 2): From warrior 3, step left leg toward the back of the mat, rising up into warrior 1. Open the hips, arms and chest, coming into warrior 2. From here, gently arch back, resting left hand on the back of your left leg. Raise right arm overhead, feeling the stretch through the right side of the body. Make sure you continue to lower your hips and press your front knee forward so it’s directly over right ankle. Remain in crescent moon for 5 breaths.

 warrior1            warrior2     crescent-550

 (Warrior 1)                                    (Warrior 2)                                            (Crescent Moon)

Crescent Moon to Crow Pose (via vinyasa): From crescent moon, lower hands to the floor, step right foot back and take vinyasa (plank to upward dog to downward dog). Inhale to step or hop both feet forward between hands. Bend your knees, squat down and place hands shoulder-width apart on mat. Spread fingers as wide as your can, creating a strong, stable base. Straighten your legs slightly, placing your knees as high up on your triceps as possible. Slowly shift your weight into your palms and lift your feet off the floor. Pressing your feet together and squeezing your knees inward will help you feel more stable and give a sense of lightness. Stay in crow pose for 5 breaths, gazing at the floor in front of you.

Sequencing2-600x361             Style: "Color tone - warm"

                        (Vinyasa)                                                                             (Crow)

Crow to Intense East: From crow, lower your feet to the floor. Sit down between your hands, extending your legs out in front of you. With big toes touching, place your hands six to eight inches behind you so your fingers point forward toward hips. As you inhale, press into your hands and feet, lifting your hips as high as you can so your spine is in a long line. Lower your head behind you, pressing into the outside edges of your feet to engage your inner thighs. Hold intense east for 5 breaths.

Intense East to Wheel Pose: From intense east, lower your hips to the floor. Lie on your back, bend your knees and place your feet flat on the ground with heels as close to butt as possible. Bend your elbows and place palms flat on the ground above your shoulders, fingers facing feet. Inhale and press into your palms and lift your head, shoulders and hips into the air, coming into wheel pose. Try to walk your hands and feet closer. Stay here for 5 breaths.

wheel-pose

(Wheel)

Wheel Pose to Seated Forward Bend: From wheel pose, slowly lower body down. Hug knees into chest to release your lower back. Then roll up into a sitting position with your legs extended in front of you and do a seated forward bend as a counter-pose. Hold for 5 breaths.

Return to Downward Facing Dog and repeat the sequence on the opposite side.