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Description

For people who want a bit of yoga but don't want to give up cardio or weights - you know who you are ;) probably not for yoga purists, as I've added in sets of cardio and weights mixed with the yoga moves. Let me know if you've got any suggestions for changes!


Exercises

Set 1: 1 round
Advanced Sun Salutation
1 min 30 secs
Downward Facing Dog
Downward Facing Dog
10 seconds
Downward Facing Dog Hops
Downward Facing Dog Hops
30 seconds
Downward Facing Dog
Downward Facing Dog
5 seconds
Left Crescent to Low Lunge
Left Crescent to Low Lunge
45 seconds
Downward Facing Dog
Downward Facing Dog
5 seconds
Right Crescent to Low Lunge
Right Crescent to Low Lunge
45 seconds
Downward Facing Dog
Downward Facing Dog
5 seconds
Jump or Step Legs to Hands And Back To Downward Facing Dog
Jump or Step Legs to Hands And Back To Downward Facing Dog
30 seconds
Fold Forward
Fold Forward
10 seconds
Crow
Crow
15 seconds

Set 2: 1 round
Transition
5 seconds

Set 3: 1 round
Squat Jumps
Squat Jumps
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Burpees
Burpees
30 seconds
Plie Hops
Plie Hops
30 seconds

Set 4: 1 round
Right High Lunge With Row
Right High Lunge With Row
40 seconds
Left High Lunge With Row
Left High Lunge With Row
40 seconds
Try tree pose with prayer hands.
Right Tree With Tricep Extension
30 seconds
Stand tall on the entire sole of your left foot. Bend the right knee and place it on the inner thigh. Make sure your shoulders and head are vertically aligned. Keep toes pointed down.
Left Tree With Tricep Extension
30 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
40 seconds
Dumbbell Squat Press
Dumbbell Squat Press
40 seconds
Dumbbell Sumo Squats With Upright Row
Dumbbell Sumo Squats With Upright Row
40 seconds

Set 5: 1 round
Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale.
Mountain Pose with Prayer Hands
20 seconds
Good Morning Sunshines
Good Morning Sunshines
20 seconds
Fold Forward
Fold Forward
20 seconds
Right Twisting Triangle
Right Twisting Triangle
40 seconds
Dancer's Pose - Right
30 seconds
Right Warrior III
Right Warrior III
30 seconds
Fold Forward
Fold Forward
10 seconds
Left Twisting Triangle
40 seconds
Dancer's Pose - Left
30 seconds
Left Warrior 3
Left Warrior 3
30 seconds
Fold Forward
Fold Forward
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds

Set 6: 2 rounds
Mountain Climbers
Mountain Climbers
20 seconds
Plank Hop Outs
Plank Hop Outs
20 seconds
Plank Moguls
20 seconds

Set 7: 1 round
Child's Pose
Child's Pose
20 seconds

Set 8: 1 round
Spiderman Planks
Spiderman Planks
1 minute
Downward Facing Dog
Downward Facing Dog
20 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Yoga Side Planks
Yoga Side Planks
1 minute
Plank
Plank
10 seconds
Elbow Plank
Elbow Plank
5 seconds
Dolphin Dog
Dolphin Dog
30 seconds

Set 9: 1 round
Transition
10 seconds

Set 10: 1 round
Leg Raises With Chest Fly And Dumbells
Leg Raises With Chest Fly And Dumbells
40 seconds
Right Side Leg Raise And Chest Fly
20 seconds
Left Side Leg Raise And Chest Fly
20 seconds
Yoga Bridge With Lat Pullover
Yoga Bridge With Lat Pullover
40 seconds
Yoga Bicycles
Yoga Bicycles
40 seconds
Lotus Crunches
Lotus Crunches
40 seconds
Plow Pose
Plow Pose
40 seconds
Scissors in Shoulder Stand
Scissors in Shoulder Stand
40 seconds

Set 11: 1 round
Transition
15 seconds
Seated Forward Bend
Seated Forward Bend
30 seconds
Butterfly with Leg Extension
Butterfly with Leg Extension
30 seconds
Happy Baby
Happy Baby
40 seconds
Supine Butterfly
Supine Butterfly
40 seconds


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