Yoga 1

Week 1

Contents

Monday

Stillness Flow

Follow along with the videos and the cues that are given.

Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.

Tuesday

Endurance 1

Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.

Warm-Up

Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.

Coaching cues: Keep your hips low and your chest up at the bottom of each squat.

Coaching cues: Keep your abdominals drawn up into your spine as you reach.

Endurance Circuit

Cycle through all four of the exercises. Do each exercise for 30 seconds. Take a 10-second rest between each exercise. After performing all four exercises, rest for 30–90 seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from four to eight rounds of the four-exercise circuit.

Coaching cues: Maintain a straight line from your head to your toes.

Coaching cues: If you are unable to jump, simply step one leg out to the side and alternate.

Coaching cues: Move slowly and in a controlled manner.

Coaching cues: Lower to a full squat against the wall. Keep breathing as you hold this position.

Cooldown

Perform the following cooldown stretches to complete your workout for the day.

Coaching cues: Hold the stretch on each side for a full five seconds.

Coaching cues: Hold each stretched position for a full five seconds..

Coaching cues: Relax and allow your whole body to sink into the floor.

Wednesday

Power Flow

Follow along with the videos and the cues that are given.

Thursday

Core 1

Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.

Warm-Up

Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.

Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.

Core Circuit

Cycle through all four of the exercises. Do each exercise for 30 seconds. Take a 15-second rest between each exercise. After performing all four exercises, rest for 90 seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from two to five rounds of the four-exercise circuit.

Coaching cues: Keep your ribs down and lower back on the floor. Extend one leg and then return it without letting your lower back lift off the ground.

Coaching cues: Bring your knee across to your opposite elbow. Touch it to your elbow if you can.

Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.

Cooldown

Perform the following cooldown stretches to complete your workout for the day.

Coaching cues: Gently press up to your forearms. If you are able to without pain, go up to your hands.

Coaching cues: Keep both of your shoulders on the floor as you bring your knee across your body.

Friday

Mobility Flow

Follow along with the videos and the cues that are given.

Saturday

Full-Body Fitness

Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.

Warm-Up

Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.

Coaching cues: Keep your ribs down and lower back on the floor.

Coaching cues: Squeeze your glutes at the top of the movement.

Coaching cues: If needed, you can perform the push-up from your knees.

Full-Body Fitness Circuit

Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform one more set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process.

Coaching cues: Lower and sit softly. A lower seat will be more difficult. Use only one leg to get back up. If needed, you can use the other leg to help a little.

Coaching cues: If you are advanced, perform as many repetitions as you can without stopping in each set.

Coaching cues: Use whatever equipment you have, such as a dumbbell or other weight, an exercise band, or a bag filled with items.

Coaching cues: Place your heels on something that will easily slide on the floor. Lift your hips as you curl in your heels.

Comments and coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.

Coaching cues: Crunch your ribs to the opposite hip. Don’t pull on your head or neck.

Cooldown

Perform the following cooldown stretches to complete your workout for the day.