High Intensity Yoga - KC

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

10 seconds

Downward Facing Dog Hops

30 seconds

Downward Facing Dog

5 seconds

Left Crescent to Low Lunge

45 seconds

Downward Facing Dog

5 seconds

Right Crescent to Low Lunge

45 seconds

Downward Facing Dog

5 seconds

Jump or Step Legs to Hands And Back To Downward Facing Dog

30 seconds

Fold Forward

10 seconds

Crow

15 seconds

Set 2: 1 round

Transition

5 seconds

Set 3: 1 round

Squat Jumps

30 seconds

Jumping Lunges

30 seconds

Burpees

30 seconds

Plie Hops

30 seconds

Set 4: 1 round

Right High Lunge With Row

40 seconds

Left High Lunge With Row

40 seconds

Right Tree With Tricep Extension

30 seconds

Left Tree With Tricep Extension

30 seconds

Lateral Lunge with Bicep Curl

40 seconds

Dumbbell Squat Press

40 seconds

Dumbbell Sumo Squats With Upright Row

40 seconds

Set 5: 1 round

Mountain Pose with Prayer Hands

20 seconds

Good Morning Sunshines

20 seconds

Fold Forward

20 seconds

Right Twisting Triangle

40 seconds

Dancer's Pose - Right

30 seconds

Right Warrior III

30 seconds

Fold Forward

10 seconds

Left Twisting Triangle

40 seconds

Dancer's Pose - Left

30 seconds

Left Warrior 3

30 seconds

Fold Forward

10 seconds

Step or Hop to Plank

5 seconds

Set 6: 2 rounds

Mountain Climbers

20 seconds

Plank Hop Outs

20 seconds

Plank Moguls

20 seconds

Set 7: 1 round

Child's Pose

20 seconds

Set 8: 1 round

Spiderman Planks

1 minute

Downward Facing Dog

20 seconds

Plank Bird Dog

30 seconds

Plank with Shoulder Taps

30 seconds

Downward Facing Dog

20 seconds

Yoga Side Planks

1 minute

Plank

10 seconds

Elbow Plank

5 seconds

Dolphin Dog

30 seconds

Set 9: 1 round

Transition

10 seconds

Set 10: 1 round

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

40 seconds

Yoga Bicycles

40 seconds

Lotus Crunches

40 seconds

Plow Pose

40 seconds

Scissors in Shoulder Stand

40 seconds

Set 11: 1 round

Transition

15 seconds

Seated Forward Bend

30 seconds

Butterfly with Leg Extension

30 seconds

Happy Baby

40 seconds

Supine Butterfly

40 seconds

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