Flow and Burn yoga-inspired strength workout

Friday, March 31, 2017

Flow and Burn yoga-inspired strength workout

Hi friends! How are you?? How’s the day going so far? What day is it? What is happening?? I seriously feel like it’s Monday, and the weekend is basically tomorrow. (<— Stoked about this fact.) Confused: party of one. During the pre-moving insanity, I’m even more grateful for bursts of activity, meditation, and workouts to keep me functioning.

Another thing I’m grateful for: yoga.

Give me all the yogas.

I have to admit that while the airy fairy meditation-based practices make my heart sing, I’m currently craving flows that make me SWEAT. I love to move quickly throughout the postures, and add in strength movements for muscle burn. It’s a great way to change up your workout if you’re used to traditional strength training and the bonus is that you can do these types of workouts anywhere. All you need is a mat and a little bit of room. (Bonus: play some of your favorite music. I like something like Sia for these types of workouts.)

Here’s a little yoga-based strength workout I put together for ya. As always, talk with a doctor before making any fitness changes and honor your body. Modify as needed!

Flow and burn yoga strength workout! Perfect to do at home- just put on some music and flow. fitnessista.com

Here’s what the workout looks like:

Exercises and form cues:

Crescent lunge: Step your lifted leg back so you come into a crescent lunge. Keep your shoulders down, arms extended, and straighten the back leg as much as possible. Keep the front knee bent, and stacked right over your front ankle. Inhale to bend your back knee towards the floor, and exhale to straighten and press back up. Complete all 10 reps on the same side.

Warrior 3 to half moon: Start standing, and place one foot behind you. Squeeze your glutes to lift your leg. As you tilt forward, keep your back straight as you extend the same leg behind you. Flex your foot and keep your hips parallel to the floor. Exhale to bring your leg and arms into your chest, then rotate in to a half moon position.

Push-up to side plank and balance: Step back into a plank position, so your body is a straight line, from your head to your ankles. If you need to modify, drop down onto your knees but keep your hips down in line with your body. Squeeze your elbows in, and bring your chest down so your elbows hug into your torso (stop them in line with your torso). Exhale to squeeze your chest and press up, rotating to a side plank position. From here you can lift your top leg to balance if you’d like. Rotate back to plank, push-up, then rotate to side plank on the opposite side.

Chair squats and heel balance: Place your feet just under your shoulders with toes slightly angled out. Keep your chest lifted and a tight core as you sink back and down into your squat. Pretend like there is a chair behind you, and you’re going to tap your booty to the chair. The weight should remain in your heels. Squeeze your glutes and exhale to rise. For the heel balance, lift up your heels as high as possible and hold. Make sure to breathe!

Single hip raise: Start on your back with legs bent and feet flat on the floor. Squeeze your glutes to lift your hips, keeping your upper back pressing into the floor. Lift one leg up, keeping both knees in the same line. Lower down towards the floor (don’t touch it!) and exhale to rise back up.

Bridge: Start on your back with legs bent and feet flat on the floor. Squeeze your glutes to lift your hips, keeping your upper back pressing into the floor. Hold here and take 10 deep breaths.

Feel free to customize this flow by adding in vinyasas, your favorite arm balances, or resting postures.