Bodyweight Power Yoga + Abs

Workout Overview:

Flowing from one move to the next….

1. Warm Up

• Baby back bend + goal post + side body + squat + thoracic spine rotate
• Step back plank into FLOW (plank, chat, up dog, downward dog, stand, repeat)

2. Yoga Flow

• Launcher Plank

3. Push Up Superman

• DD Push Ups
• Superman / Bird Dog Reach and Hold
• Bear Hold Lateral Walks
• ADD Down dog, bear, push up, bear + lateral walks

4. DownDog Stretches into Crescent + Airplane

• Childs Pose
• Down Dog 3 leg stretches
• Low lunge stretches
• Crescent lunge
• Launch to Airplane

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5. Warrior 2 + Horse

• Warrior 2 stretches (wrap)
• Triangle to Windmill for obliques
• Star to horse
• Wide Fold + Thoracic spine rotations
• Squat Jacks
• Chair pulse ​​​​​​​

6. REPEAT - Flow + 4 & 5 Other Side

7. Chair + Single Leg Deadlift + Lunge

• Chair pulses
• 5 squats + 5 sec squat hold
• Transfer weight to one leg Right/Left
• Single Leg Deadlift + reach + knee Right/Left
• Single Leg Deadlift + Front Lunge Right/Left
• Lunge Hold + Front Calf Raise​​​​​​​
• YOGA FLOW // Downward Dog + SWITCH LEGS Repeating Deadlift on LEFT

8. CARDIO - Lunges + Squats

• CARDIO -- 3 high knees front lunge + back for 3 high knees reverse lunge // runner squats / 3 high knees front lunge + back for 3 high knees reverse lunge // side center side center squats 

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9. Side Plank + Reverse Table Triceps

• Launcher Plank to T Right
• Reverse Table Tricep Dips
• Launcher Plank to T Left

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10. Core on Back

• Deadbug
• Hallow rock + Inner Knee Push Right/Left
• Bent Knee Side to side leg lowers
• Clam + Side Plank Hold Right/Left

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STRETCH

• Down Dog
• Pigeon
• Humble Warrior Chest Expansion
• Repeat Other Side
• Lying twisted pretzel Right/Left
• Happy Baby

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