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Description

Intense, fast paced POWER yoga!! *Vinayasa flow* *HIIT intervals* *Total bodyweight workout* Namasté.


Exercises

Set 1: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
2 minutes

Set 2: 1 round
Outside Runners Lunges
Outside Runners Lunges
1 minute
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 3: 1 round
Chair Pose
Chair Pose
30 seconds
Fold Forward
Fold Forward
15 seconds
Chair On Right Leg
Chair On Right Leg
25 seconds
Transition To Right Warrior 3
5 seconds
Right Warrior 3
Right Warrior 3
20 seconds
Chair Pose Right Leg From Warrior 3
Chair Pose Right Leg From Warrior 3
25 seconds
Fold Forward In Single Chair
Fold Forward In Single Chair
15 seconds
Fold Forward
Fold Forward
10 seconds
Standing Back Bend
Standing Back Bend
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Big Toe Forward Bend
Big Toe Forward Bend
15 seconds
Side Bends
Side Bends
15 seconds
Chair on Left Leg
Chair on Left Leg
25 seconds
Transition to Left Warrior 3
5 seconds
Left Warrior 3
Left Warrior 3
25 seconds
Chair Pose left  Leg From Warrior3
Chair Pose left Leg From Warrior3
25 seconds
Fold Forward In Single Leg Chair
Fold Forward In Single Leg Chair
15 seconds
Fold Forward
Fold Forward
10 seconds
Standing Back Bend
Standing Back Bend
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Big Toe Forward Bend
Big Toe Forward Bend
15 seconds
Side Bends
Side Bends
15 seconds
Fold Forward
Fold Forward
5 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 4: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 5: 1 round
Outside Runners Lunges
Outside Runners Lunges
1 minute
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
10 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 6: 1 round
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Chaturanga Run
Chaturanga Run
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
40 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Right Lunge Easy Twist
Right Lunge Easy Twist
25 seconds
Left Side Plank
Left Side Plank
25 seconds
Left Side Plank Crunches
Left Side Plank Crunches
25 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Left Lunge Easy Twist
Left Lunge Easy Twist
25 seconds
Right Side Plank
Right Side Plank
25 seconds
Right Side Plank Crunches
Right Side Plank Crunches
25 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Chaturanga Run
Chaturanga Run
20 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds

Set 7: 1 round
Vinyasa
Vinyasa
45 seconds

Set 8: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Chair Pose
Chair Pose
30 seconds
Right Twisted Chair Pose
Right Twisted Chair Pose
25 seconds
Upward Salute
Upward Salute
15 seconds
Standing Forward Bend
Standing Forward Bend
15 seconds
Left Twisted Chair Pose
Left Twisted Chair Pose
25 seconds
Upward Salute
Upward Salute
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Child's Pose
Child's Pose
15 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Child's Pose
Child's Pose
15 seconds
Alternating Side Planks
Alternating Side Planks
40 seconds
Yoga Plank
Yoga Plank
20 seconds
Alternating Side Planks
Alternating Side Planks
40 seconds
Yoga Plank
Yoga Plank
20 seconds
Child's Pose
Child's Pose
15 seconds

Set 9: 1 round
Vinyasa
Vinyasa
45 seconds

Set 10: 1 round
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
30 seconds
Plank with Arm Lifts
Plank with Arm Lifts
30 seconds
Child's Pose
Child's Pose
15 seconds

Set 11: 1 round
Vinyasa
Vinyasa
45 seconds

Set 12: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Right High Lunge with Clasped Hands
Right High Lunge with Clasped Hands
30 seconds
Right Ostrich
Right Ostrich
25 seconds
Chair Pose
Chair Pose
30 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Upward Salute
15 seconds
Step or Hop to Downward Dog
Step or Hop to Downward Dog
15 seconds
Left High Lunge with Clasped Hands
Left High Lunge with Clasped Hands
30 seconds
Left Ostrich
Left Ostrich
25 seconds
Chair Pose
Chair Pose
30 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Upward Salute
15 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds

Set 13: 1 round
Vinyasa
Vinyasa
30 seconds

Set 14: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Right Archer in Warrior 2
Right Archer in Warrior 2
40 seconds
Right Crescent to Low Lunge
Right Crescent to Low Lunge
5 seconds
Right Crescent Lunges
Right Crescent Lunges
45 seconds
Right Lizard
Right Lizard
30 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Left Archer in Warrior 2
Left Archer in Warrior 2
40 seconds
Left Crescent to Low Lunge
Left Crescent to Low Lunge
5 seconds
Left Crescent Lunges
Left Crescent Lunges
45 seconds
Left Lizard
Left Lizard
30 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Chaturanga
Chaturanga
20 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Chaturanga
Chaturanga
20 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds

Set 15: 1 round
Vinyasa
Vinyasa
30 seconds

Set 16: 1 round
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
15 seconds
Left Triangle
Left Triangle
30 seconds
Left Twisting Triangle
Left Twisting Triangle
30 seconds
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
30 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
15 seconds
Right Triangle
Right Triangle
30 seconds
Right Twisting Triangle
Right Twisting Triangle
30 seconds
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
30 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Chaturanga
Chaturanga
20 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Left Downward Dog Scorpion
Left Downward Dog Scorpion
45 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Right Downward Dog Scorpion
Right Downward Dog Scorpion
45 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds

Set 17: 1 round
Vinyasa
Vinyasa
30 seconds

Set 18: 1 round
Seated Side Stretch
Seated Side Stretch
40 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Tip Toe Glute Bridge
Tip Toe Glute Bridge
45 seconds
Wheel Pose
Wheel Pose
30 seconds
Plow Pose Hands Clasped
Plow Pose Hands Clasped
30 seconds
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
45 seconds
Tip Toe Glute Bridge
Tip Toe Glute Bridge
45 seconds
Wheel Pose
Wheel Pose
30 seconds
Plow Pose Hands Clasped
Plow Pose Hands Clasped
30 seconds
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
45 seconds
Fish Pose
Fish Pose
30 seconds
Corpse Hips raised Arms Overhead Extended
Corpse Hips raised Arms Overhead Extended
30 seconds
Corpse
Corpse
30 seconds
Namaste 
Namaste 
15 seconds


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