Week 12, Day 2

 

Workout

 

  • 10 Swings
  • 1 Press
  • 15 Swings
  • 2 Press
  • 25 Swings
  • 3 Press
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

Breaking Muscle Shop

Yoga

 

  • Child's Pose
  • 5x Sun Salutaion B Series
  • 3x Boat to ½ Boat

 

Vinyasa - Right Side

  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Triangle
  • Extended Side Angle
  • Bird of Paradise

 

Vinyasa

  • 3x Boat to ½ Boat

 

Vinyasa - Left Side

  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Triangle
  • Extended Side Angle
  • Bird of Paradise

 

Vinyasa

  • Flip Dog on Right Side
  • Splits on Right Side *1-2 Minutes
  • Downward Dog
  • Flip Dog on Left Side
  • Splits on Left Side *1-2 Minutes
  • Downward Dog with a Twist to Right and Left
  • Supine Twist to Right
  • Supine Twist to Left
  • Savasana

 

New Feature: Post your workout results, comments, and questions in the Breaking Muscle forum.

 

Ready to sweat yoga workouts are rigorous yoga classes that will have you moving, getting stronger, and sweating. The yoga workouts will incorporate kettlebells, yoga, and much more. Day One will be a full workout with a full yoga class. Day Two will be a full workout with a shorter yoga class. Day Three will be a rest day with meditation.

 

Equipment needed: Kettlebell, yoga mat

 

Hold all yoga poses for 5 breaths unless otherwise indicated.

 

Female Kettlebell Guidelines

  • Beginner: 12kg for Heavy Swing and 8kg for 1-arm Swing
  • Intermediate: 16kg or 20kg for Heavy Swing, 12kg for 1-arm Swing
  • Elite/Advanced: 24kg, 28kg, or 32kg for Heavy Swing and 16kg for 1-arm Swing
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