Hi Bad Yogis! My name is Gina and I’m so excited to be hanging out with you over here today. We may have met over at my blog before, The Fitnessista. (If not, I’d love if you stopped by and said hello!) I’m a NASM personal trainer and weight loss specialist, AFAA group fitness instructor, barre teacher, Les Mills BODYPUMP instructor, and 200-hour yoga instructor. I completed my yoga teacher training last year while I was pregnant with our second daughter, in between eating soft pretzels and chasing our toddler around. It was a great opportunity to deepen my practice and learn more about the history of yoga.
So today, I thought I’d share a workout I created for you, my fellow yoga-loving friends. I’m a huge yoga fan, and especially enjoy using it to complement my strength training and cardio throughout the week. It’s a chance for me to really zone into the present moment, get in a great workout, and challenge my body in an entirely different way. As a personal trainer, I like to assess workout modes and see how to make my routine more well-rounded, or methods to challenge my muscles in a different way.
The method behind this particular workout:
This workout is designed to be completed circuit-style, moving quickly from one exercise to the next. After completing one circuit, rest for a minute to catch your breath, and repeat up to 2 more times. As always, check with a doctor before making any fitness changes and modify as needed.
Yoga includes quite a bite of muscular endurance, which means our muscles are firing for a longer period of time, either through high repetitions or static holds. This happens when the instructor makes us do 243 vinyasas, or when we’re in chair pose way longer than we’d like to be. This workout includes both high reps and static holds to encourage muscular endurance.
Yoga is a total body workout, with an emphasis on particular muscle groups. For example, our triceps get destroyed in chatarungas, but not many moves target the biceps or lats. You’ll see exercises for both below!
We use our core strength in yoga for a variety of poses, especially for stabilization to hold the asanas, so there are some core moves, too.
I hope you enjoy it as a way to complement your practice and shake up your routine a little bit. All you need is a pair of moderate weight dumbbells. Let me know how it goes!
Exercises and form tips:
Squat to bicep curl: start off standing, with feet hip-width apart, and holding your dumbbells. Sink down and back into your squat, with your weight in your heels and chest lifted. As you rise, exhale and curl the weights up.
Hold squat and bicep curl: hold your squat position (making sure to engage your core and press your knees out so they don’t cave in), perform tiny biceps curls at the hardest portion of the movement.
Lunge to warrior 3 and wide row: start with one foot forward and one foot back, with a long stance so that when you lunge, both legs create 90 degree angles. Make sure to keep your front knee stacked over your front ankle, and think about sinking straight down instead of forward. Rise up, and bring your weight onto the front foot. Lift the back foot off the ground (or leave it lightly resting on the floor) as you perform your wide row. Squeeze behind your shoulder blades and bring the weights up to 90 degrees. Complete 10 on each side.
Wide row pulses: release your leg down so your feet are under your hips and knees are slightly bent. With a flat back, perform small pulsing wide rows.
Plie squat shoulder raises: take a wide stance so that when you sink into your plie squat, your knees extend towards your toes but not past them. Keep your chest lifted and core tight as you perform your shoulder raises. Stop the dumbbells at shoulder height and lower down with control.
Hold squat, halfway shoulder raises: come into your lowest lie squat and perform half shoulder raises (halfway down and lift).
Tricep lift and rotate: start with feet under your hips and a slight bend in your knees. Hinge forward, keeping a flat back. Extend the weights behind you, to lift and lower. If you have no joint or shoulder considerations, you can slightly rotate the wrist (palm up to palm down) to target the three parts of your triceps.
Chataraunga push-ups: feel free to modify by placing your knees on the ground, or perform your push-ups with hands against the wall or a sturdy countertop.
Plank with hip dips: come into a plank (on your knees or toes) and drop your hips side to side. Keep your neck long and be sure to keep breathing the entire time.
Childs pose: sit back into child’s pose and take some deep breaths to slow down your heart rate. Complete the circuit again up to 2 more times if you’d like!
Thank you so much for reading, and to Erin for inviting me to the Bad Yogi party today. 🙂
Have a great day!