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, 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 6, Day 1

 

“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~

 

Workout

 

  • 10 Swings
  • 1 Pistol *Pistol Progression or Bulgarian Split Squat if unable to do pistols
  • 15 Swings
  • 2 Pistols
  • 25 Swings
  • 3 Pistols
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

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
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