Yoga + strength workout

by Kim on October 7, 2013

Hey guys! Happy Monday!

So. Remember when I got a crazy deal for a month-long pass to a yoga studio and fell in love with something called yoga fit? (Then, later, I even decided it was my official soul mate workout?)

Yoga Strength

Well, I’ve been wanting to give you a good representation of the class I experienced, so you have a better idea of what I’m talking about when I reference this “yoga fit” thing.

And so, finally, here it is. A yoga fit-inspired workout.

But first, since it’s Monday, a few pics of the weekend. Brent had some college buddies in town for an Octoberfest event, so I spent a lot of time playing host and hanging out with the little dude.


This was after he smeared baked beans alllll up in his hair. (Sadly, not an uncommon thing. His grandpa calls him Beaner for this reason.)

I also made (and ate) this banana bread beauty:


And picked up from the Thai restaurant (and ate) this bowl of bliss:


Why do my life highlights always involve food??

Here’s another one. Look what’s new at the grocery store:


I’m obsessed with vanilla almond milk (I even got Brent hooked—he says it tastes like a milkshake). This new light version tastes exactly like the original, but with 30 fewer cals.

On Saturday night, I threw a splash of this in the blender with some frozen bananas and created the best banana smoothie of. My. Life. Seriously, drop what you’re doing and go make some.

Another thing worth dropping what you’re doing for: seeing Gravity.


OH my gosh. I can’t say enough good things about that movie. I LOVED it. We saw it in Imax 3D (3D is the ONLY way to go for this movie) on Friday night, and I’ve never been so tense and totally engrossed in a movie before. It was amazing—on the same playing field as Avatar—and I’m already dying to see it again.

Also, it renewed my devotion to Sandra Bullock. When I was in high school, I thought of her as my favorite actress (I can’t remember which movie/movies impressed me so much), but then she did that whole Miss Congeniality stunt and her stock plummeted for me. Now, with the Blindside and this, she’s back! (Not topping Julia Roberts or anything, but she’s up there.)

Anyway—back to the workout.

I have to warn you up front: this workout is TOUGH. It involves lots of planks, endurance holds, and some tricky balance work. Your muscles will be shot by the end of this. But it’s tough because these are some of the most effective—if not the most effective—ways to sculpt your bod while also burning maximal calories.

And if you’re anything like me, it will rock your world.

I remember coming home from my first class, looking in the mirror, and going, WOAH! ABS! Where did you come from?? They were just—there—all of a sudden.

And when you get that kind of results, it makes you hungry for more. (Granted, the classes I was going to are an hour long, in a hot studio room, but this workout is close enough.)

Also, I should tell you that this workout isn’t as quick-and-dirty as some of the online workouts you might be used to. It takes me about 40 minutes to get through this, factoring in the emergency rest and hydration breaks.

So, now that you’re terrified (it’s still awesome, I swear!), here we go:

Yoga Strength 2

Descriptions of moves:

Arm swings (20 sec.): Cross your arms in front of you in a swinging motion.

Surrenders (x 10): Start standing, with arms to the sky (palms facing each other). Lower onto your knees, one at a time, and then rise back to your feet, one at a time. Repeat, starting with the other leg first. Continue to swap starter legs. (Tip: the last leg to stand is the first to kneel on the next rep.)

Drop Jumps (x 20): Reach down to tap the floor with both hands and then jump up, hands to the sky.

Butt kicks (x 30): Stand with arms engaged at 90 degrees and kick up behind you toward your butt, one leg at a time.

Circuit 1: Weighted Curtsy Squats (x 2)

1. SLOWLY curtsy left, squat in the middle, then curtsy right. Repeat X 20 (10 in each direction).

Curtsy Squats

2. Move into a deeper squat and hold for 20 seconds. (I just count to 20 slowly.)

3. Squat a little bit deeper if you can and do tiny pulses x 20. (Make sure you’re squeezing your glutes so your legs aren’t doing all the work!)

4. Lift your heels off the floor, and repeat tiny pulses x 20. (Shaking is good!!)

*Repeat Circuit 1*

Mountain Climbers (x 30): Run in a plank position. (I’m sure there’s a better way to describe it, but I’m guessing you’re familiar with these!)

Plank Calf-Taps (x 10): Plank –> down dog –> reach back to tap your calf –> plank –> push-up. Repeat, tapping the other calf.

3-point Ab Choppers (x 10 for 30 total chops): Lay on your back, knees bent at 45 degrees. Press your hands together as you sit up and chop to the left side of your knees, touching the floor if you can, and then lower back to the floor. Rise again, chopping between your knees, then lower and rise one more time, chopping to the right side. Repeat the whole cycle X 10 for 30 total chops. (I prefer to count the chops.)

Circuit 2: Spiderman Plank Series (x 2)

1. Get into plank (on hands or elbows—I recommend at least starting on hands).

2. Lift one leg up behind you, then tuck your knee in to your chest. Repeat X 10.

3. Lift the same leg up behind you, then bring knee to elbow. Repeat X 10.

Planks 1

4. Lift the same leg up behind you, then cross your knee under your body, reaching toward the opposite side. Repeat X 10.

*Recover for 30 seconds, then repeat Circuit 2 on other side. Short down dog breaks as needed.*

Drop Jumps (x 20): Same as before.

V-ups (x 10): Lay on your back, arms overhead. Slowly lift legs to 90 degrees while simultaneously lifting arms to meet them. Lower and hover arms and legs a few inches above the floor before repeating.

Circuit 3: Tree Pose Arm Series (x 2)

Get into tree pose, holding light weights. (2-5 pounders—cans of food work like a champ if you don’t have any!)

1. Raise your arms up and down at your sides. Repeat X 10.

2. Hold arms out to sides, palms down. Small circles. Repeat X 10.

3. Reverse directions (palms stay down), small circles. Repeat x 10.

4. Bend arms, squeeze elbows together in front of you and release. Repeat X 10.

Arms 1

*Shake out arms and switch legs on the tree.*

1. Raise your arms up and down in front of you. Repeat X 10.

2. Hold arms out front, palms down. Small circles, moving hands away from each other. Repeat X 10. (Ugh—PicMonkey didn’t have the right arrows to illustrate this properly. Sorry!)

3. Reverse directions (palms still down). Small circles, moving hands in toward each other. Repeat x 10.

4. Start with arms out front, then draw elbows back toward the wall behind you, squeezing biceps. Repeat X 10.

Arms 2

*Repeat Circuit 3*

90 degree leg criss-cross (1 min.): Lay on the floor, placing your hands slightly under your butt for support. SLOWLY criss-cross your ankles as you lift and lower your legs 90 degrees.

Static stretching (example)

And you’re DONE!

Have you tried a version of yoga similar to this before?

Have you seen Gravity? What did you think?

Who’s your favorite actress?



{ 23 comments… read them below or add one }

kanupriya March 18, 2014 at 6:07 am

Good post..visit our site for yoga training


Katie @ Daily Cup of Kate October 8, 2013 at 7:06 am

This is awesome- I am definitely going to try that workout this week. I have done similar classes to yoga fit, and I really enjoyed them. Once marathon training is over I would like to get into something else–this may be it! And great pictures/examples btw! Julia Roberts is by far my favorite actress–I just made Scott watch Pretty Woman with me a few weeks ago :)
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Kim October 9, 2013 at 9:57 pm

You’ll have to let me know what you think!!

Hey, did you do the Pure Barre class yet??? I keep forgetting to get in touch with them. If you haven’t, we should go together and take awkward blog pictures. :)


Alex @ Alex Runs For Food October 7, 2013 at 11:39 pm

Omg this looks intense!!! I’m going to have to see if core power yoga has a class like this!!! I just started a one month of unlimited yoga there. I got a great groupon!! I really love hot yoga!

I really love Sandra bullock also. She is hilarious.
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Kim October 9, 2013 at 10:00 pm

I think they have yoga sculpt there, which is very similar!!

Nice grab on the groupon! I loooove those things…that’s how I got hooked to this in the first place. :)

Hope you like it!!


Giselle@myhealthyhappyhome October 7, 2013 at 11:23 pm

Look at those guns! What a great workout and awesome tutorial describing the moves. Pinning!
The Love Nugget rubs his food through his hair too! It’s horrible when it’s yogurt, oatmeal, or peanut butter!


Kim October 9, 2013 at 10:00 pm

Oh man, peanut butter in the hair sounds like the worst!!


Carrie @Eight Crazy Soles October 7, 2013 at 7:29 pm

I am so excited to try this! I run and teach Spin but am lacking in strength training! Mainly because I haven’t found a good workout to do at home.


Kim October 9, 2013 at 10:02 pm

Oh, there are so many good ones out there! If this isn’t your style, I’m sure you could find something else that would work for home. Have you tried videos?


Melissa @ Fit 'n' Well Mommy October 7, 2013 at 6:01 pm

Love the workout! I haven’t tried yoga fit, but it looks like a fun and great workout! I love yoga and Pilates, so I’m sure it would be a blast!

My favorite actress is Julia Roberts. She has always been one of my favorites ever since I was teenager!
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Kim October 9, 2013 at 10:04 pm

You’ll have to let me know what you think!!

Yes Julia! Anytime Erin Brokovich is on TV, I have to drop everything. Love it.


Ashley @ My Food N Fitness Diaries October 7, 2013 at 3:41 pm

Mmm Thai food! Huge favorite of mine!

This workout looks fun, buuuut it’ll most likely kill me. ;)
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Kim October 9, 2013 at 10:05 pm

Noooo it wouldn’t!! :)

Although now that I think about it, maybe I should follow up with a less crazy version…


Ali October 7, 2013 at 11:15 am

I love doing yoga fit type workouts. I used to go to a yoga studio that offered a yoga fit class in the heat with light weights. Holy cow it was so hard but effective. I miss that workout. I think I’m going to try yours! And, light almond milk is a great addition!! Can’t wait to try some.


Kim October 9, 2013 at 10:13 pm

Isn’t it funny how you can love something that kinda makes you suffer? Haha. You’ll have to let me know how this compares to what you remember doing–I’m super interested!


Rachel B @ Busy Mama Fitness October 7, 2013 at 11:07 am

Whoa…. Definitely pinning this so I remember to give this a go once this cold that may or may not take over my body passes!!! This looks killa!!!
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Kim October 9, 2013 at 10:13 pm

Hope you dig it! :)


Holly @ EatGreatBEGreat October 7, 2013 at 9:36 am

I’m seriously so excited about this workout! It sounds like something I’d totally love doing! I’m currently nursing an injured food, but as soon as I get the all clear from the doctor (I’m hoping that will be in a few weeks!), I’m so doing this. Thanks for sharing!

I really want to see Gravity! It looks amazing!
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Kim October 9, 2013 at 10:14 pm

Ouch, hope you’re recovering well/quickly!! You’ll have to let me know what you think of the workout when you get a chance to try it.

You haaaaave to see Gravity!!!! I’m dying to see it again. So incredible. Make sure you go 3D!! :)


Katie @ running4cupcakes October 7, 2013 at 9:33 am

Looks like an awesome workout!! And whoa you got some guns going on in those pics!! And I totally hear you about the beans, Luke loves to smash bananas in his hair!


Kim October 9, 2013 at 10:16 pm

Haaa that’s funny you say that because I was thinking I must have forgotten to flex in a couple of those pictures. :) I swear you can tell I’m clearly not doing the workout, just standing there posing. :)


Kim October 7, 2013 at 9:07 am

Can’t wait to try this workout!!! Yoga Fit is new to me but I love the way this looks!
Sandra Bullock has always been one of my favorites!!!
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Kim October 9, 2013 at 10:16 pm

Hope you like it!! :)


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