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.

 

Breaking Muscle Shop

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

 

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

 

Week 9, Day 1

 

Workout

 

  • 10 Swings
  • 1 Pistol *Pistol Progression or Bulgarian Split Squat if unable to do pistols
  • 15 Swings
  • 2 Pistols
  • 25 Swings
  • 3 Pistols
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

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
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