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 2

Day 1

Workout

  • 10 Swings
  • 1 Knees To Elbow
  • 15 Swings
  • 2 Knees To Elbow
  • 25 Swings
  • 3 Knees To Elbow
  • 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

 

Repeat 4x

 

Yoga

  • Happy Baby
  • 1/2 Happy Baby Right Side
  • Happy Baby
  • 1/2 Happy Baby Left Side
  • Eagle Legs Twist Right Side
  • Wide Legged Stretch
  • Eagle Legs Twist Left Side
  • Downward Dog* 10 Breaths
  • Vinyasa
  • Tree Pose Right Side
  • Standing Forward Fold
  • Vinyasa
  • Tree Pose Left Side
  • Standing Forward Fold
  • Vinyasa
  • Downward Dog
  • Warrior I - Warrior 2 Right Side
  • Vinyasa
  • Warrior 1 - Warrior 2 Left Side
  • High Lunge
  • Vinyasa
  • Humble Warrior Right Side
  • Vinyasa
  • Humble Warrior Left Side
  • Plank Hold *20 Breaths
  • Vinyasa
  • Frog Pose *2-3 minutes
  • Easy Supine Twists
  • Savasana 

 

Day 2

Workout

  • 10 Swings
  • 1 Kimura Sit Up
  • 15 Swings
  • 2 Kimura Sit Up
  • 25 Swings
  • 3 Kimura Sit 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

 

Repeat 4x 

 

Yoga

  • Child's Pose
  • 10x Cat/Cow
  • Gate Pose Right Side
  • Vinyasa
  • Gate Pose Left Side
  • Vinyasa
  • Right Knee to Chest - to Right Side - to Left Side
  • Vinyasa
  • Fallen Triangle Right Side
  • Single Leg Pigeon Right Side
  • Double Pigeon Right Side
  • King Pigeon Left Side
  • Vinyasa
  • Left Knee to Chest - to Right Side - to Left Side
  • Fallen Triangle Left Side
  • Single Leg Pigeon Left Side
  • Double Pigeon Left Side
  • King Pigeon Left Side
  • Forearm Plank Hold * 20 Breaths
  • Child’s Pose
  • Dolphin
  • Child's Pose with Neck Release

 

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

 

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