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, pull up bar, and 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
Breaking Muscle Shop

 

Week 2, Day 3

 
“For an athlete to function properly, he must be intent. There has to be a definite purpose and goal if you are to progress. If you are not intent about what you are doing, you aren't able to resist the temptation to do something else that might be more fun at the moment.”
~John Wooden~
 
Intent Meditation
 

Find a comfortable seat on a cushion or mat. Lengthen up through the spine, open the heart center, and close the eyes.  

 

Begin to go inward and notice what you are feeling. Start a breathing practice, counting 20-25 slow deep breaths. 

 

As you reflect on the quote by John Wooden, think of 3 athletic goals that you would like to accomplish in the next year. These goals can be anything that comes to the mind, be careful not to judge what might come up. With these 3 goals in mind, visualize yourself accomplishing each goal with intent and ease. Take your time with each goal.

 

Stay here with this meditation, listening to your breath, and monitoring the thoughts that might come and go. Go back to the visualizations again if needed.

 

Continue to monitor your breath and breathe in a sense of relaxation and release with each breath. Stay here for 5-10 minutes and be sure to take time to journal your goals after your practice.

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