Yoga 1
Week 4
Contents
Monday
Endurance 2
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.
W1. Cat-Cow
1–2 sets of 6–8 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
W2. Bird Dog
1–2 sets of 6–8 repetitions per side
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 30–40 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.
1A. Chair Burpees
30–40 Seconds
Coaching cues: Don’t let your hips sink when you jump back.
1B. Hip Lift Crunches
30–40 seconds
Coaching cues: Lift and keep your hips off the floor as you perform the crunches.
1C. Jumping Jacks
30–40 seconds
Coaching cues: If you are unable to jump, simply step one leg out to the side and alternate.
1D. Cross-Body Plank
30–40 seconds
Coaching cues: Bring your knee across to your opposite elbow. Touch it to your elbow if you can.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Gentle Low Back Stretch
1–2 Sets of 3–5 repetitions per side
Coaching cues: Hold the stretch on each side for a full five seconds.
Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
Tuesday
Power Flow
Follow along with the videos and the cues that are given.
Warm-up 1
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.
Power Flow
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.
Cooldown 3
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.
Wednesday
Core 2
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.
W1. Child’s Pose
1 set of 30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
W2. Cat-Cow
1 set of 6–8 repetitions
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.
W1. Anti-rotation Press (Right side)
1 set of 30 seconds
Coaching cues: Anchor your band at stomach height around something secure at your side. Maintain tension on the band. Don’t let the band pull your hands toward the anchor point. Press it directly out in front of you. Keep your abs tight.
W1. Anti-rotation Press (Left side)
1 set of 30 seconds
Coaching cues: Anchor your band at stomach height around something secure at your side. Maintain tension on the band. Don’t let the band pull your hands toward the anchor point. Press it directly out in front of you. Keep your abs tight. If you don’t have an exercise band, perform a “Side Plank” in place of the “Anti-Rotation Press.”
Alternate Exercise Option—Side Plank
1 set of 30 seconds per side
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
H3. Hip Lift Crunches
1 set of 30 seconds
Coaching cues: Lift and keep your hips off the floor as you perform the crunches.
W4. The Bear
1 set of 30 Seconds
Coaching cues: Round your back, and press your hands into the floor while keeping your knees off the floor. Keep breathing, and hold for the recommended duration.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Child’s Pose
15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
C2. Sphinx Pose
1–2 sets of 15–30 seconds
Coaching cues: Gently press up to your forearms. If you are able to without pain, you can go up to your hands.
C3. Supine Twist
1–2 sets of 15–30 seconds per side
Coaching cues: Keep both of your shoulders on the floor as you bring your knee across your body.
Thursday
Breath Flow
Follow along with the videos and the cues that are given.
Warm-Up Flow 1
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.
Breath Flow
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.
Cooldown Flow 2
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.
Friday
Upper-Body Strength
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.
W1. Floor Angels
1 set of 8–10 repetitions
Coaching cues: Keep your ribs down and lower back on the floor.
W2. Forearm Wall Slides
1 set of 6–8 repetitions
Coaching cues: Gently squeeze your shoulder blades together as you lift your arms off the wall.
Strength 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.
1A. Chin-Ups
2–3 sets of 10–12 repetitions
Coaching cues: If needed, use a chair to help. Lower yourself all the way down, and pull your body up until your chin is above the bar. If you don’t have a pull-up bar or are unable to perform pull-ups, perform the reverse snow angel exercise instead.
Alternate exercise option—Reverse Snow Angel
2–3 sets of 10–15 repetitions
Coaching cues: Lift yourself only slightly off the ground.
1B. Pike Push-Ups
2–3 sets of 10–12 repetitions
Coaching cues: Push your hips straight up. With a vertical torso, lower the top of your head to the floor. Drive back up, and keep your eyes on your feet.
2A. Seated Towel Isolation Row
2–3 sets of five-second holds
Coaching cues: Keep your back straight. Pull hard on the towel as you press your feet against it.
2B. Spider-Man Push-Ups
2–3 sets of 5–7 repetitions per side
Coaching cues: Bring your knee up to touch your elbow as you lower. Then return your knee as you press back up.
2C. Wall-Press Abs
2–3 sets of 8–10 repetitions per leg
Coaching cues: Crunch your hips and ribs together, and keep your lower back on the ground throughout the exercise. Press your hands into a wall overhead as you extend one leg and return it.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Floor Chest Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Don’t force it—just go until you feel a gentle stretch in your chest.
C2. Thread the Needle Stretch
1–2 sets of 6–8 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
C3. Triceps Stretch
1–2 sets of 15–30 seconds per arm
Coaching cues: Reach down your back, and lightly pull down on your elbow until you feel a gentle stretch in your triceps.
Saturday
Lower-Body Strength
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.
W1. Spider-Man with Reach
1–2 sets of 6–8 repetitions per side
Coaching cues: Move from position to position in a controlled manner.
W2. Hip Four Quadrants
1–2 sets if 6–8 repetitions in all four positions per leg
Coaching cues: Perform the suggested reps for all four directions. Stay tall and don’t lean.
Strength 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.
1A. Skater Squat
2–3 sets if 8–10 repetitions per leg
Coaching cues: Squat back and down, gently touching your knee to a folded towel. Stand back up on one leg without getting help from the other leg.
1B. Glute Bridge
2–3 sets of 15–18 repetitions
Coaching cues: Drive your heels into the floor, and lift your hips. Squeeze your glutes at the top.
2A. Step-Up
2–3 sets of 10–12 repetitions per leg
Coaching cues: Use something sturdy that can support your weight. Drive up with your top leg, and try not to push off with your back leg.
2B. Toe-Elevated Straight-Leg Deadlife
2–3 sets of 12–15 repetitions
Coaching cues: Elevate your toes on something that is only 1–2 inches high. Hinge your hips back, and keep your back straight.
3A. Wall Sit
2–3 sets of 30–60 seconds
Coaching cues: Lower to a full squat against the wall. Keep breathing as you hold this position for the recommended duration.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
C2. Single-Leg Forward Fold
1-2 sets of 15-30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. 90-90 Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Maintain 90-degree angles at both knees. Lean forward until you feel a gentle stretch.