Ready to Sweat Yoga: Strength, Flexibility, and Self-Care

Mindith Rahmat

Founder

Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

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

 

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.

 

 

Week 2, Day 1

Workout

 

  • 10 Swings
  • 10 Goblet Squat
  • 15 Swings
  • 2 Goblet Squat
  • 25 Swings
  • 3 Goblet Squats
  • 50 Swings
  • Rest 1 Minute
  • Repeat 4x

 

Yoga

 

  • Happy Baby
  • 1/2 Happy Baby Right Side
  • Happy Baby
  • 1/2 Happy Baby Left Side
  • Eagle Legs Twist Right Side
  • Wide Legged Stretch
  • Eagle Legs Twist Left Side
  • Downward Dog* 10 Breaths
  • Vinyasa
  • Tree Pose Right Side
  • Standing Forward Fold
  • Vinyasa
  • Tree Pose Left Side
  • Standing Forward Fold
  • Vinyasa
  • Downward Dog
  • Warrior I - Warrior 2 Right Side
  • Vinyasa
  • Warrior 1 - Warrior 2 Left Side
  • High Lunge
  • Vinyasa
  • Humble Warrior Right Side
  • Vinyasa
  • Humble Warrior Left Side
  • Plank Hold *20 Breaths
  • Vinyasa
  • Frog Pose *2-3 minutes
  • Easy Supine Twists
  • Savasana

 

Week 2, Day 2

Workout 

  • 10 Swings
  • 1 Pull Up
  • 15 Swings
  • 2 Pull Ups
  • 25 Swings
  • 3 Pull Ups
  • 50 Swings

Rest 1 Minute

Repeat 4x

 

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

 

Week 2, 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~

 

Intent Meditation

  • Find a comfortable seat on a cushion or mat. Lengthen up through the spine, open the heart center, and close the eyes.
  • Begin to go inward and notice what you are feeling. Start a breathing practice, counting 20-25 slow deep breaths.
  • As you reflect on the quote by John Wooden, think of 3 athletic goals that you would like to accomplish in the next year. These goals can be anything that comes to the mind, be careful not to judge what might come up. With these 3 goals in mind, visualize yourself accomplishing each goal with intent and ease. Take your time with each goal.
  • Stay here with this meditation, listening to your breath, and monitoring the thoughts that might come and go. Go back to the visualizations again if needed.
  • Continue to monitor your breath and breathe in a sense of relaxation and release with each breath. Stay here for 5-10 minutes and be sure to take time to journal your goals after your practice.

 

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

 

 

Week 3, 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

 

Week 3, Day 2

Workout

  • 10 Swings
  • 1 Press
  • 15 Swings
  • 2 Press
  • 25 Swings
  • 3 Press
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

Yoga

  • Child's Pose
  • 5x Sun Salutation B Series
  • 3x Boat to ½ Boat
  • Vinyasa
  • Right Side
  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Triangle
  • Extended Side Angle
  • Bird of Paradise
  • Vinyasa
  • 3x Boat to ½ Boat
  • Vinyasa
  • Left Side
  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Triangle
  • Extended Side Angle
  • Bird of Paradise
  • Vinyasa
  • Flip Dog on Right Side
  • Splits on Right Side *1-2 Minutes
  • Downward Dog
  • Flip Dog on Left Side
  • Splits on Left Side *1-2 Minutes
  • Downward Dog with a Twist to Right and Left
  • Supine Twist to Right
  • Supine Twist to Left
  • Savasana

 

Week 3, Day 3

"Service to others is the rent you pay for your room here on Earth".

 ~Muhammad Ali~

 

Meditation on Service to Others

 

Find a comfortable seated pose and begin a deep breathing practice.

 

Take a few moments to ask yourself the following questions.

 

  • How are you using your life today to serve others?
  • What is the attitude with which you offer your service?
  • What is the intention behind your service?
  • Do you expect a reward or return on your service?
  • How can you use your life to serve others?

 

Stay here with these thoughts for the remainder of the meditation practice. Allow your thoughts to flow freely or simply listen to your breath.

 

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

 

 

Week 4, 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 Clean and Press
  • 15 Swings
  • 2 Clean and Press
  • 25 Swings
  • 3 Clean and Press
  • 50 Swings

Repeat 4x

 

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 4, 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 4, Day 3

"Deep down mind is space occupied, filled by thoughts. If you remove some thoughts, space is created -- or discovered, or reclaimed. If you go on removing your thoughts, by and by you go on regaining your space. This space is meditation. Find a quiet and comfortable space where you can perform this meditation." 

~Osho~

 

5 Minute Meditation

 

  • Set a timer for your meditation practice.
  • Close your eyes and begin to relax your body and breath.
  • Start by taking 10 deep breaths in and out through your nose.
  • Focus all of your attention on counting your breath.
  • Try not to worry if you lose count or focus, just keep coming back to your breath.
  • Clear your mind of all thoughts, focusing on only counting each breath as you inhale and exhale.
  • Keep focusing on lengthening each breath. Let each breath flow in slower, deeper, and longer.
  • Stay with this meditation for 5 minutes.

 

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

 

 

Week 5, 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 Goblet Squat
  • 15 Swings
  • 2Goblet Squat
  • 25 Swings
  • 3 Goblet Squats
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

Yoga

  • Happy Baby
  • 1/2 Happy Baby Right Side
  • Happy Baby
  • 1/2 Happy Baby Left Side
  • Eagle Legs twist Right Side
  • Wide Legged Stretch
  • Eagle Legs Twist Left Side
  • Downward Dog* 10 Breaths
  • Vinyasa
  • Tree Pose Right Side
  • Standing Forward Fold
  • Vinyasa
  • Tree Pose Left Side
  • Standing Forward Fold
  • Vinyasa
  • Downward Dog
  • Warrior I - Warrior 2 Right Side
  • Vinyasa
  • Warrior 1 - Warrior 2 Left Side
  • High Lunge
  • Vinyasa
  • Humble Warrior Right Side
  • Vinyasa
  • Humble Warrior Left Side
  • Plank Hold *20 Breaths
  • Vinyasa
  • Frog Pose *2-3 minutes
  • Easy Supine twists
  • Savasana

 

Week 5, Day 2

Workout

 

  • 10 Swings
  • 1 Pull Up
  • 15 Swings
  • 2 Pull Ups
  • 25 Swings
  • 3 Pull Ups
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

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

 

Week 5, Day 3

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”

~Winston S. Churchill~

 

The Power of Optimism Meditation

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.

 

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

 

 

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

 

Week 6, Day 2

Workout

 

  • 10 Swings
  • 1 Press
  • 15 Swings
  • 2 Press
  • 25 Swings
  • 3 Press
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

Yoga

 

  • Child's Pose
  • 5x Sun Salutaion B Series
  • 3x Boat to ½ Boat
  • Vinyasa
  • Right Side
  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Triangle
  • Extended Side Angle
  • Bird of Paradise
  • Vinyasa
  • 3x Boat to ½ Boat
  • Vinyasa
  • Left Side
  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Triangle
  • Extended Side Angle
  • Bird of Paradise
  • Vinyasa
  • Flip Dog on Right Side
  • Splits on Right Side *1-2 Minutes
  • Downward Dog
  • Flip Dog on Left Side
  • Splits on Left Side *1-2 Minutes
  • Downward Dog with a Twist to Right and Left
  • Supine Twist to Right
  • Supine Twist to Left
  • Savasana

 

Week 6, Day 3

" . . . Shift to intention. Not what I find missing in my life, but to what I absolutely intend to manifest and attract into my life." 

~Wayne Dyer~

 

Intent Meditation

  • Find a comfortable seat and close the eyes. Start counting the breath until you reach 25 deep breaths.
  • Visualize a few intentions that you have set for yourself. Pick one intention for this practice.
  • Focus the mind on the intention and keep the breath smooth and even.
  • Stay with a smooth and even breath, counting again for 25 deep breaths.

 

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

 

 

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

 

Week 7, Day 2

Week 7, 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 7, Day 3

"Meditation is going beyond the mind. It has nothing to do with the mind — except going beyond it. It is not a faculty of the mind, it is transcendental to mind. When you can see without the mind in between you and existence, you are in meditation. It is not concentration. It is utterly silent. It is not focusing… it is absolutely unfocused awareness". 

~Osho~

 

  • Find a quiet and comfortable space where you can perform this meditation.
  • Close your eyes and begin to relax your body and breath.
  • Take 6 deep breaths in and out through your nose.
  • Focus all of your attention on counting your breath.
  • Repeat this practice for 6 rounds of counting 6 deep breaths.
  • Try not to worry if you lose count or focus, just keep coming back to your breath.
  • Clear your mind of all internal and external thoughts, focusing only on counting each breath as you inhale and exhale.
  • Keep focusing on lengthening each breath. Let each breath flow in slower, deeper, and longer.
  • Now count 20 deep breaths, then stay as long as you wish in the meditation.

 

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

 

 

Week 8, Day 1

Workout

 

  • 10 Swings
  • 1 Goblet Squat
  • 15 Swings
  • 2 Goblet Squat
  • 25 Swings
  • 3 Goblet Squats
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

Yoga

 

  • Happy Baby
  • 1/2 Happy Baby Right Side
  • Happy Baby
  • 1/2 Happy Baby Left Side
  • Eagle Legs twist Right Side
  • Wide Legged Stretch
  • Eagle Legs Twist Left Side
  • Downward Dog* 10 Breaths
  • Vinyasa
  • Tree Pose Right Side
  • Standing Forward Fold
  • Vinyasa
  • Tree Pose Left Side
  • Standing Forward Fold
  • Vinyasa
  • Downward Dog
  • Warrior I - Warrior 2 Right Side
  • Vinyasa
  • Warrior 1 - Warrior 2 Left Side
  • High Lunge
  • Vinyasa
  • Humble Warrior Right Side
  • Vinyasa
  • Humble Warrior Left Side
  • Plank Hold *20 Breaths
  • Vinyasa
  • Frog Pose *2-3 minutes
  • Easy Supine twists
  • Savasana

 

Week 8, Day 2

Workout

 

  • 10 Swings
  • 1 Pull Up
  • 15 Swings
  • 2 Pull Ups
  • 25 Swings
  • 3 Pull Ups
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

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

 

Week 8, Day 3

"Any time you sincerely want to make a change, the first thing you must do is to raise your standards. When people ask me what really changed my life eight years ago, I tell them that absolutely the most important thing was changing what I demanded of myself. I wrote down all the things I would no longer accept in my life, all the things I would no longer tolerate, and all the things that I aspired to becoming".

~Tony Robbins~

 

Breakthrough Meditation Part 1

 

  • Take a few minutes to absorb the message above. Imagine how you could apply a piece of the message to your life, work, family, or athletic pursuits.
  • Focus your attention on your natural breath pattern, bringing your eyes to a soft gaze or closing your eyes.
  • Let the influx of thoughts flow in with a calm breath.
  • Thinking about the message, start to ask yourself what walls you might need to breakdown, and what changes you might want make? Why? What is stopping you? What are you demanding of yourself?
  • Listen as you let your mind flow without judgment.
  • As you go in deeper, continue to focus on your breath pattern as you begin to be more aware of the quality of your thoughts and your mental shifts.
  • Stay with this meditation for 10 minutes.

 

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

 

 

Week 9, Day 1

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
  • 5x Sun Salutaion B Series
  • 3x Boat to ½ Boat
  • Vinyasa
  • Right Side
  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Triangle
  • Extended Side Angle
  • Bird of Paradise
  • Vinyasa
  • 3x Boat to ½ Boat
  • Vinyasa
  • Left Side
  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Triangle
  • Extended Side Angle
  • Bird of Paradise
  • Vinyasa
  • Flip Dog on Right Side
  • Splits on Right Side *1-2 Minutes
  • Downward Dog
  • Flip Dog on Left Side
  • Splits on Left Side *1-2 Minutes
  • Downward Dog with a Twist to Right and Left
  • Supine Twist to Right
  • Supine Twist to Left
  • Savasana

 

Week 9, Day 2

Workout

 

  • 10 Swings
  • 1 Press
  • 15 Swings
  • 2 Press
  • 25 Swings
  • 3 Press
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

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

 

Week 9, Day 3

"Any time you sincerely want to make a change, the first thing you must do is to raise your standards. When people ask me what really changed my life eight years ago, I tell them that absolutely the most important thing was changing what I demanded of myself. I wrote down all the things I would no longer accept in my life, all the things I would no longer tolerate, and all the things that I aspired to becoming".

~Tony Robbins~ 

 

Breakthrough Meditation Part 2

 

  • Begin by bringing your eyes to a soft gaze or closing your eyes.
  • Take a moment to reflect on your meditation from last Sunday.
  • Let the influx of thoughts flow in with a calm breath.
  • Begin to ask yourself what things are you no longer to accept in my life? What things will you no longer tolerate? What do you aspire to change and become? How will you work towards this change?
  • Listen as you let your mind flow without judgment.
  • As you go in deeper, continue to focus on your breath pattern as you begin to be more aware of the quality of your thoughts and your mental shifts.

 

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

 

 

Week 10, Day 1

Workout

 

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

Repeat 4x

 

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

 

Week 10, 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 Sun 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 10, Day 3

Next to love, balance is the most important thing."

~John Wooden~

 

Balance Meditation

 

  • Find a place to sit down comfortably, keeping a straight spine.
  • Set a timer for 10-15 minutes.
  • Take five deep breaths, breathing in through the nose and out through the mouth, gently close your eyes.
  • Focus on the physical sensations of the body and notice the feelings that might arise.
  • Scan through the body and notice which parts feel comfortable and relaxed, and which parts feel uncomfortable and tense.
  • Gently count each breath, as you focus on the rising and falling sensation of each breath.
  • As you count the breath imagine your body in a balanced state, in all realms. What does this balanced state feel like?
  • Repeat this cycle of counting the breath for 10-15 minutes. With each breath go deeper into the balanced state of being.

 

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

 

 

Week 11, Day 1

Workout

 

  • 10 Swings
  • 1 Goblet Squat
  • 15 Swings
  • 2 Goblet Squat
  • 25 Swings
  • 3 Goblet Squats
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

Yoga

 

  • 10x Cat/Cow
  • 2x Sun 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 - 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 11, Day 2

Workout

 

  • 10 Swings
  • 1 Pull Up
  • 15 Swings
  • 2 Pull Ups
  • 25 Swings
  • 3 Pull Ups
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

Yoga

 

  • Child's Pose
  • 10x Cat/Cow
  • Gate Pose Right Side
  • 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

 

Week 11, Day 3

Ocean Meditation

 

  • To begin meditation, find a quiet place. If it makes you more comfortable use a cushion under your bottom or chair to support your spine in an erect yet relaxed posture.
  • Close your eyes gently and find your natural breath pattern.
  • Fill your body with breath as you let your mind begin to relax.
  • Begin to notice what thoughts, sounds, and feelings arise. As each though comes up try to allow it to go like the waves of the ocean. Allow each inhale and exhale to flow like a wave. As you imagine the flow of waves in the ocean, focus each breath on one flowing wave, in and out through the nose.
  • Draw your attention more and more in to the breath and away from the passing thoughts. Remain present, yet relaxed with each flowing breath. Feel each breath rise and fall in a wave rhythm.
  • Stay with this wave flow of breath for 10 minutes.

 

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

 

 

Week 12, Day 1

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
  • Vinyasa - Right Side
  • Runner’s Lunge
  • Warrior II
  • Reverse Warrior and Extended Side Angle
  • Repeat on Left Side
  • Vinyasa - Right Side
  • Runner’s Lunge
  • Warrior II
  • Reverse Warrior and Extended Side Angle
  • Repeat on Left Side
  • 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
  • Single Pigeon Left Side 3 Minutes
  • Wide Legged Forward Bend
  • Seated Twist
  • Seated Meditation

 

Week 12, Day 2

Workout

 

  • 10 Swings
  • 1 Press
  • 15 Swings
  • 2 Press
  • 25 Swings
  • 3 Press
  • 50 Swings
  • Rest 1 Minute

Repeat 4x

 

Yoga

 

  • Child's Pose
  • 5x Sun Salutaion B Series
  • 3x Boat to ½ Boat
  • Vinyasa - Right Side
  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Triangle
  • Extended Side Angle
  • Bird of Paradise
  • Vinyasa
  • 3x Boat to ½ Boat
  • Vinyasa - Left Side
  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Triangle
  • Extended Side Angle
  • Bird of Paradise
  • Vinyasa
  • Flip Dog on Right Side
  • Splits on Right Side *1-2 Minutes
  • Downward Dog
  • Flip Dog on Left Side
  • Splits on Left Side *1-2 Minutes
  • Downward Dog with a Twist to Right and Left
  • Supine Twist to Right
  • Supine Twist to Left
  • Savasana

 

Week 12, Day 3

“Joy, rather than happiness, is the goal of life, for joy is the emotion which accompanies our fulfilling our natures as human beings. It is based on the experience of one’s identity as being of worth and dignity.”

~Rollo May~

 

Creating Joy Meditation

  • Through the power of the mind we can learn to re-train ourselves to experience the joy 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 happiness and joy. How would you rate your perspective on a scale of 1-10?
  • What could you shift internally to cultivate a more joyful perspective?
  • Stay here with these thoughts as you listen to your breath.
  • Continue to go deeper and visualize yourself bringing joy into a challenging situation.
  • Stay here with a calm breath pattern for 10 minutes.
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