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.

 

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 11

Day 1

Workout

4 rounds:

  • 10 Swings
  • 1 Toes to Bar
  • 15 Swings
  • 2 Toes to Bar
  • 25 Swings
  • 3 Toes to Bar
  • 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

  • 10x Cat/Cow
  • 2x Salutation A Series
  • 2x Sun Salutation B Series
  • Child’s Pose
  • Downward Dog *hold 10 breaths
  • Vinyasa
  • Right Side
  • High lunge
  • Warrior I- Warrior 2 - Warrior 3
  • Revolved Balancing Half Moon
  • Standing Splits
  • Vinyasa
  • Repeat on Left Side
  • High lunge
  • Warrior I- Warrior 2- Warrior 3
  • Revolved Balancing Half Moon
  • Standing splits
  • Vinyasa
  • Child's pose
  • Seated Twist to Right and Left
  • Leg's up The Wall Pose
  • Savasana 

 

Day 2

Workout

4 rounds:

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

 

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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