*** All you need is a yoga mat…enjoy!
** To help with any exercise or pose that maybe new for you I have included a video link below each exercise to help you master each new move
Warm-Up Circuit:
Standing Forward Fold w/ Knee Hug …..………..………. 4 full breathes
https://www.youtube.com/watch?v=c2ShNLlE8o4
Deep Squat Walk Out to Low Plank………………………..8 complete reps
https://www.youtube.com/watch?v=-Xuz9KY_TtA
Jogging on the Spot…………………………………………20secs
https://www.youtube.com/watch?v=rtYpokHHY1I
(Repeat Twice)
Circuit I:
Curtsy Lunge..……………..………………………………..4 reps per leg
https://www.youtube.com/watch?v=gtDxRNMaV1I (do not use dumbbells)
Lateral Shuffle………………………………………………20secs
https://www.youtube.com/watch?v=C0wxQpShABQ
Forward Fold Shoulder Stretch………………………………2-3 full breathes per leg (repeat 1x)
https://www.youtube.com/watch?v=mzm7uWAJ3r4
(Repeat Twice)
Circuit I:
Crescent Pose……………………..……………………….…8 full breathes
https://www.youtube.com/watch?v=_o0IbXrvaJ0
Static Lunges……………………….8 reps per leg followed by 8 pulses
https://www.youtube.com/watch?v=TV0rvJ72p7w
Butt Kicks…………………………………………………….20 sec
https://www.youtube.com/watch?v=A-SnAgL4aOk
Kneeling Lunge Stretch…………………………………… ..2-3 full breathes per leg (repeat 1x)
https://www.youtube.com/watch?v=BV5gMMxOwyY
(Repeat Twice)
Circuit III:
Double Dip Squats.…………………..………………………..8 reps
https://www.youtube.com/watch?v=r9YPppeosVw
High Knee Freeze……………………………………………..20sec
https://www.youtube.com/watch?v=SBmFqJPLH1E
Downward Facing Dog ……………………………………….2-3 full breathes
https://www.youtube.com/watch?v=JmW6Ofblhtk
(Repeat Twice)
Circuit IV:
Side Plank w/ Oblique Twist.………………………………….4 reps per side
https://www.youtube.com/watch?v=hSoWKDfdZwU
Mountain Climbers……………………………………………..20sec
https://www.youtube.com/watch?v=3KB7l9vakic&list=UUnRcHqkiRpw38CiujDq5d9g
Child’s Pose (Recovery)………………………………………..2-3 breathes
https://www.youtube.com/watch?v=V22xxybieHk
Plank Hold………………………………………………………8 full breathes
https://www.youtube.com/watch?v=7M8wczi1i1w
(Repeat Twice)
Cool Down & Stretch:
(Hold each stretch for 2-3 full breathes)
Pigeon Pose – https://www.youtube.com/watch?v=jQMsyrLowF
Cobber’s Pose – https://www.youtube.com/watch?v=cxTDr_8rAjA
Seated Forward Fold – https://www.youtube.com/watch?v=HyiFhjwWXkw
Lying Torso Stretch – https://www.youtube.com/watch?v=4DUaXUtmCNo
Shavasana – https://www.youtube.com/watch?v=oh8z3FHjdW4
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