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 7, Day 1

 

Workout

 

  • 10 Swings
  • 1 Clean and Press
  • 15 Swings
  • 2 Clean and Press
  • 25 Swings
  • 3 Clean and Press
  • 50 Swings
  • Rest 30-60 seconds

Repeat 4 more times.

 

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
  • Savansana
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