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: 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


Week 5, 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~


The Power of Optimism Meditation
“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
~Winston S. Churchill~
Through the power of the mind we can learn to re-train ourselves to see a more optimistic view of life.
Take a comfortable seat and begin to calm the breath.
Start by counting 10 long and slow breaths, inhaling and exhaling through the nose with the mouth closed.
Begin to examine your current levels of optimism and pessimism. How would you rate your perspective on a scale of 1-10?
What could you shift internally to see more optimistic perspective?
Stay here with these thoughts as you listen to your breath.
Continue to go deeper and visualize yourself being optimistic in a challenging situation.
Stay here with a calm breath pattern for 5-10 minutes longer.