EDITOR'S NOTE: Yoga Workouts are written by Breaking Muscle founder Mindith Rahmat. Mindith is an E-RYT 500 Certified Yoga Therapist and Teacher. Mindith has studied under illuminating yoga teachers including, Joseph and Lillian LePage, Baron Baptiste, Bryan Kest, Shiva Rea, Rod Stryker, and recently with Master Paulie Zink. She is also a certified CrossFit coach and an experienced kettlebell coach and Olympic weightlifting athlete.

 

Get Ready to Sweat Again With Yoga Workouts Phase 2 - Core Focus

These workouts combine kettlebell swings, bodyweight core movement and yoga sequences.

 

Day 1 will be a full workout with a full yoga class.

Day 2 will be a full workout with a shorter yoga class.

Breaking Muscle Shop

 

Hold all yoga poses for five breaths unless otherwise indicated.

 

Equipment needed: kettlebell, pull up bar, timer, and a non-slip yoga mat.

 

Kettlebell guidelines for women:

  • Beginner 8kg - 12kg
  • Intermediate 12kg - 16kg
  • Elite 16kg - 24kg

 

Like this programming? Cick here to download all 12 weeks in a PDF

Week 12

Day 1

Workout

4 rounds:

  • 10 Swings
  • 1 Bodyweight Get Up
  • 15 Swings
  • 2 Bodyweight Get Up
  • 25 Swings
  • 3 Bodyweight Get Up
  • 50 Swings
  • *Rest

 

*After each round of 10, 15 and 25 reps, rest as needed listening to your body, from 30-60 seconds.
*After each your set of 50 swings, please rest as needed up to 3 minutes

 

Yoga

  • Child's Pose
  • Sphinx Pose
  • Cobra
  • Upward Facing Dog
  • Downward Dog
  • Child's Pose
  • Sphinx Pose
  • Cobra
  • Upward Facing Dog
  • Downward Dog
  • 5x Sun Salutation A Series
  • 3 x Each Side
  • Right Side
  • Runner’s Lunge
  • Warrior II
  • Reverse Warrior and Extended Side Angle
  • Vinyasa
  • Repeat on Left Side
  • Right Side
  • Runner’s Lunge
  • Warrior II
  • Reverse Warrior and Extended Side Angle
  • Vinyasa
  • Standing Forward Fold
  • Yogi Squat
  • Standing Forward Fold with Shoulder Release
  • Vinyasa
  • Right Side
  • Triangle
  • Lizard Pose
  • Vinyasa
  • Left Side
  • Triangle
  • Lizard Pose
  • Slow Vinyasa
  • Single Pigeon Right Side 3 Minutes
  • Slow Vinyasa
  • Single Pigeon Left Side 3 Minutes
  • Wide Legged Forward Bend
  • Seated Twist
  • Seated Meditation 

 

Day 2

Workout

4 rounds:

  • 10 Swings
  • 1 Bodyweight Straight Leg Raise
  • 15 Swings
  • 2 Bodyweight Straight Leg Raise
  • 25 Swings
  • 3 Bodyweight Straight Leg Raise
  • 50 Swings
  • *Rest

 

*After each round of 10, 15 and 25 reps, rest as needed listening to your body, from 30-60 seconds.
*After each your set of 50 swings, please rest as needed up to 3 minutes

 

Yoga

  • Child's Pose
  • 5x Sun Salutation 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 

 

Like this programming? Cick here to download all 12 weeks in a PDF

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