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
  • Pull up bar
  • 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

 

Post your results, comments, and questions to the Breaking Muscle forum.

 

Week 1, Day 1

Workout

Repeat 4 times; rest 1 minute between rounds:

  • 10 Swings
  • 1 Clean and Press
  • 15 Swings
  • 2 Clean and Press
  • 25 Swings
  • 3 Clean and Press
  • 50 Swings

 

Yoga

  • 5x Sun Salutation C Series
  • 5x Downward Dog to Upward Dog
  • Downward Dog
  • Crescent Lunge on Left Leg
  • 5x Goddess Squat
  • Wide Legged Standing Forward Bend Arms Clasped
  • Downward Dog
  • Crescent Lunge on Right Leg
  • 5x Goddess Squat
  • Wide Legged Standing Forward Fingers Gripping Toes
  • Downward Dog
  • Yogi Squat
  • Yogi Squat Twist to Right
  • Shoulder Release with Standing Forward Bend
  • Yogi Squat Twist to Left
  • Standing Forward Bend with Fingers Gripping Toes
  • Vinyasa
  • Crescent Lunge on Right Leg With Twist
  • Lizard Pose
  • Reach Back to Quad Stretch
  • Vinyasa
  • Crescent Lunge on Right Leg With Twist
  • Lizard Pose
  • Reach Back to Quad Stretch
  • Child’s Pose with Shoulder Release to Right and Left
  • Hero’s Pose
  • Camel Pose x3
  • Bridge Pose
  • Happy Baby
  • Wide Legged Stretch
  • Supine Pigeon on Right
  • Happy Baby
  • Wide Legged Stretch
  • Supine Pigeon on Right
  • Gentle Twist to Right and Left
  • Savasana

 

Week 1, Day 2

Workout

  • 10 Swings
  • 2 Push Ups
  • 15 Swings
  • 4 Push Ups
  • 25 Swings
  • 6 Push Ups
  • 50 Swings
  • Rest 1 Minute
  • Repeat 4x

 

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
  • Legs up The Wall Pose
  • Savasana

 

Week 1, Day 3

"Gratitude is not only the greatest of virtues, but the parent of all the others".

Marcus Tullius Cicero 

 

Gratitude Meditation

  • Sit or lay in a comfortable position, and listen to your breath.
  • Identify 5-10 things (person, place, or thing) that you are grateful for today.
  • Once you have the list made, repeat this as you listen to your breath.
  • “I am grateful for ______,”.
  • As you go down the list take the time to meditate on each aspect you are grateful for in your life today.  
  • Try to remain present, as you allow the mind to wander through the incoming thoughts.
  • Listen to the breath as it remains smooth and even, staying with the meditation as long as you wish.

 

Click on the number below that corresponds to the week of training you're in.

 

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