Hey guys! Happy Monday!
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:
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).
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.
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.
*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.
*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?