Yoga 1
Week 1
Contents
Monday
Stillness Flow
Follow along with the videos and the cues that are given.
Warm-up 2
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Stillness Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Cooldown 3
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Tuesday
Endurance 1
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Squat to Stand
1 set of 6–8 repetitions
Coaching cues: Keep your hips low and your chest up at the bottom of each squat.
W2. Bird Dog
1 set of 6–8 repetitions per side
Coaching cues: Keep your abdominals drawn up into your spine as you reach.
Endurance Circuit
Cycle through all four of the exercises. Do each exercise for 30 seconds. Take a 10-second rest between each exercise. After performing all four exercises, rest for 30–90 seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from four to eight rounds of the four-exercise circuit.
1A. Mountain Climbers
1 set of 30 seconds
Coaching cues: Maintain a straight line from your head to your toes.
1B. Seal Jacks
1 set of 30 seconds
Coaching cues: If you are unable to jump, simply step one leg out to the side and alternate.
1C. Plank to Alternate Pike
1 set of 30 seconds
Coaching cues: Move slowly and in a controlled manner.
1D. Wall Sit
1 set of 30 seconds
Coaching cues: Lower to a full squat against the wall. Keep breathing as you hold this position.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Gentle Low Back Stretch
1–2 sets pf 2–4 repetitions per side
Coaching cues: Hold the stretch on each side for a full five seconds.
C2. Wrist Stretches
1–2 sets of 1–2 repetitions per position per side
Coaching cues: Hold each stretched position for a full five seconds..
C3. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
Wednesday
Power Flow
Follow along with the videos and the cues that are given.
Warm-up 1
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Power Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Cooldown 3
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Thursday
Core 1
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Child’s Pose
1 set of 30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
W2. Cat-Cow
1 set of 6–8 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
Core Circuit
Cycle through all four of the exercises. Do each exercise for 30 seconds. Take a 15-second rest between each exercise. After performing all four exercises, rest for 90 seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from two to five rounds of the four-exercise circuit.
W1. Dead Bug (Legs Only)
1 set of 30 seconds
Coaching cues: Keep your ribs down and lower back on the floor. Extend one leg and then return it without letting your lower back lift off the ground.
W2. Cross-Body Plank
1 set of 30 seconds
Coaching cues: Bring your knee across to your opposite elbow. Touch it to your elbow if you can.
W3. Side Plank (Right Side)
1 set of 30 Seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
W4. Side Plank (Left Side)
1 set of 30 Seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Child’s Pose
1–2 sets of 15–30 seconds
C2. Sphinx Pose
1–2 Sets of 15–30 seconds
Coaching cues: Gently press up to your forearms. If you are able to without pain, go up to your hands.
C3. Supine Twist
1–2 sets of 15–30 seconds per side
Coaching cues: Keep both of your shoulders on the floor as you bring your knee across your body.
Friday
Mobility Flow
Follow along with the videos and the cues that are given.
Warm-Up 2
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Mobility Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Cooldown 1
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Saturday
Full-Body Fitness
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Floor Angels
1 set of 6–8 repetitions
Coaching cues: Keep your ribs down and lower back on the floor.
W2. Single-Leg Glute Bridge
1 set of 8–10 repetitions per leg
Coaching cues: Squeeze your glutes at the top of the movement.
W3. Yoga Push-Ups
1 set of 4–6 repetitions
Coaching cues: If needed, you can perform the push-up from your knees.
Full-Body Fitness Circuit
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform one more set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process.
1A. Single-Leg Squat to Box
2–3 sets of 8–10 repetitions per leg
Coaching cues: Lower and sit softly. A lower seat will be more difficult. Use only one leg to get back up. If needed, you can use the other leg to help a little.
1B. Push-Ups
2–3 sets of 10–15 repetitions
Coaching cues: If you are advanced, perform as many repetitions as you can without stopping in each set.
2A. One-Arm Row
2–3 sets of 10–12 repetitions per arm
Coaching cues: Use whatever equipment you have, such as a dumbbell or other weight, an exercise band, or a bag filled with items.
2B. Sliding Hamstring Curls
2–3 sets of 10–12 repetitions
Coaching cues: Place your heels on something that will easily slide on the floor. Lift your hips as you curl in your heels.
3A. Side Plank
2–3 sets of 20–30 second holds per side
Comments and coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
3B. Bicycle Crunches
2–3 sets of 12–15 repetitions per side
Coaching cues: Crunch your ribs to the opposite hip. Don’t pull on your head or neck.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
C2. Hamstring Stretch on Chair
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Thread the Needle
1–2 sets of 4-5 repetitions per side
Coaching cues: Perform this stretch slowly and gently.