A Yoga Sculpting Workout


Combined strength training with yoga for strength and flexibility!  Add in a little cardio at the beginning and you have a complete and balanced workout.

*Do a twenty minute warm up/cardio session of your choice, then perform 8-15 reps of each exercise below.

Yoga Sculpt

Quick Tips:

1.  Downward Dog to Push up

Targets thighs, glutes, core, & chest.

  • In downward dog, press your whole hand (fingers too) into the floor with your arms straight and relax your neck.
  • Slightly bend knees if you feel tension in your lower back.
  • You can modify your push up on your knees.

2.  Dumbbell (DB) Triangle

Targets core.

  • First do the exercise without weights.
  • When successful, add the lower arm weight; progress from there.
  • Keep chest open and abdominals in tight!

3.  DB Boat Pose

Targets front of legs, inner thighs, and core.

  • Sqeeze your legs together and lengthen your legs long.
  • To make it easier, bend the knees.
  • Chest stays open with shoulders retracted and depressed.

4.  DB Bridge

Targets glutes and core.

  • Press heels down.
  • Keep shoulders retracted and depressed.
  • Don’t let your knees flare out or cave in.

5.  Warrior Bicep Curls

Targets thighs, core, and front of the arms.

  • Keep weights light in the hands and stand tall.
  • Have your head face the same direction as the weights.
  • Bend your front knee to 90 degrees with your knee directly above your ankle.
  • Root down through the outside of your back foot.

6.  Warrior Side Raises

Targets thighs, core, and shoulders.

  • See above tips for Warrior Bicep Curls.
  • When performing side raises, only raise arms has high as you can without shrugging.

7.  Wide Angle Bicep Curls

Targets thighs, core, and front of the arms.

  • Look down (because of the added weight).
  • Make easier by reaching top hand up towards the sky.

8.  Warrior Tricep Kickbacks

Targets glutes, core, and back of the arms.

  • Lengthen your back leg long.
  • Your standing foot will wiggle, but find a focal point on the floor to help you with balance.
  • The arm motion comes from the elbow joint, straighten the arms to work the triceps.

9.  DB Knee to Chest

Targets core.

  • Pull your knees into your chest tight and hold position for 5 breaths.
  • Don’t let the whole arm swing; keep the dumbbells directly over the chest.

10.  Kneeling Lean to Tricep Pushup

Targets thighs, glutes, core, and back of the arms.

  • Only lean back as far as you can without pushing your hips back – stay in a straight line with your abdominals pulled in tight!
  • When performing the tricep pushups, keep your elbows in close to your side and shoulders pressed down away from the ears.
  • Perform 3 pushups before going back to the kneeling lean.

Repeat the 8-15 rep sequence two times through for a 30 minute workout.  End in relaxation pose for at least 3 minutes (up to 20 minutes) focusing on the breath.

*Consult your physician before starting any new exercise program.


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