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Warm Up (30 Seconds each)
Look L&R + Forward Roll
Shoulder Rolls (forward and back)
Overhead Windmill + Butt Kick
3 Torso Twists + Chest Opener
Curls + Overhead Press
Forward Reach + Chest Stretch
Side to Side Reach
Front Raises + Lat Pull down
Arm Cross Swing + Double Pulse Row
Boxer Shuffle

  • Jumping Jacks
  • Squats
  • Lateral Hops
  • High Knees
  • 3 Butt Kickers + Squat

Equipment:  Dumbbells, which can be improvised by anything that provides resistance

Upper Body Strength Workout:   3 sets of 5 different exercises, 10 reps each

Chest Fly (16 lbs or 7.3 kg per hand)
Bent Over Fly (4 lbs or 1.8 kg per hand)
Ventral Raise (8 lbs or 3.6 kg per hand)
Dumbbell Pullover Palms In (16 lbs or 7.3 kg total)
Kneeling Tricep Kick Back (12 lbs or 5.4 kg total)
Hammer Curl (16 lbs or 7.3 kg per hand)

HIIT Drills:  45sec on, 15 off, ABAB

Lateral Jumps + Step Back or Lunge (arms outstretched for step/jump to the side, up overhead for step back/reverse lunge)

Walk down + Up Down Plank (use hands to walk down to full push up position, then go onto forearms; make sure to alternate leading sides each time)

Upper Body Strength Workout:   3 sets of 5 different exercises, 10 reps each

Chest Press (20 lbs or 9.1 kg per hand)
Dumbbell Wide Row L&R (4 lbs or 1.8 kg per hand)
Shoulder Press  (16 lbs or 7.3 kg per hand)
Dumbbell Pullover Palms Up (12 lbs or 5.4 kg total)
Overhead Tricep Extension L&R (8 lbs or 3.6 kg per hand)
Bicep Curl (12 lbs or 5.4 kg total)

HIIT Drills:  45 on, 15 off, ABAB

Traveling Flutter Kickers (lie flat on your back & kick legs vertically; 3 counts, at 3 different heights – low, middle & high, 3rd kick is movement to next level)
Hip Dip Plank Jacks (in full or half plank position, dip hips to one side, then return to plank before jumping feet apart, then dip on opposite side).

 Upper Body Strength Workout:   3 sets of 5 different exercises, 10 reps each

Close Chest Press (16 lbs or 7.3 kg per hand)
Dumbbell Close Row L&R (12 lbs or 5.4 kg total)
Lateral Raise Palm Down Overhead Tricep Extension L&R (8 lbs or 3.6 kg per hand)
Side Pullover L&R (8 lbs or 3.6 kg per hand)
Tricep Dip
Overhand Curl (4 lbs or 1.8 kg per hand)

HIITs Drills:  45 on, 15 off, ABAB

Reverse Lunge Pulls (arms stay overhead during lunge, pull down with knee – use shallow steps to make it easier)
Side Plank Jacks (side plank with weight in knees or toes & hand or forearm; do a side leg lift, then kick out in front)

Abs & Legs Burn out:  50s/10s Off ABAB Format

A.) Weighted Standing Jackknife

B.) Squats

A.) Weighted Side Bends (Arms by side) “Waist Pincher”

B.) Deadlifts

A.) Shoulder Side Bend Crunch

B.) Lunges

A.) Jumping Oblique Twist

B.) Curtsy Lunge with Calf Raise

Cool Down & Stretch

Workout Structure:
– 4 30 Second intervals of light bodyweight cardio to bring the heart rate back down gradually
– 5 Stretches held for 20 seconds on each side of the body

30 Seconds Each:
Torso Rotations
Rocking Side Kicks
Rocking Butt Kickers + Ventral Pulls
Arm Crossover Swings + Lateral Steps

20 Seconds Each Stretch:
Standing Quadriceps
Leaning Hamstring
Rocking Inside Thigh
Wall Chest Stretch
Rhomboid Pull



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Tone your tush this month, with the all the New Year resolution comments flying around in the group exercise classes, here is one of my favorite new workouts I’m using this month in my body sculpt class.  

ps.. my new years resolution is to get a perky new butt this year!  

10 Squat Variations

10 Reps Each

= 100 squat challenge!!  

Squat #1 

  • Basic Squats

Squat #2

  • Pile Squat 

Squat #3

  • Squats + Leg Raise
  1. Squat, extend right leg out to the side, squat extend left leg out

Squat #4

  • Round About Squat
  1. Squat and circle body in half moon shape to standing/squat circle half moon shape opposite direction

Squat #5

  • Squat + Reverse Lifts (Kicks)
  1. Squat, kick right leg to back wall, squat kick left leg to back wall

Squat #6 

  • Triple Dip Squat
  1. 3 pulses release 

Squat #7

  • Sumo Squats + High Kich
  1. Swing leg toward center of the body

Squat #8

  • Side Squats
  1. Squat right / Squat left 

Squat #9 

  • Double Dip Ski Squat
  1. Narrow stance / toes together heels apart / ski position / pulse twice 

Squat #10

  • Jump Squat 

Give this challenge a shot and email with any questions @ nicole@theyogaproject.info

Good Luck to you and your new tush this year, hope to see you in a class!  

 



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{December 1, 2013}   Build-A-Booty

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{November 25, 2013}   16 Basic Yoga Poses

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{November 25, 2013}   How to Meditate

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{November 23, 2013}   Life is not about where you go…..

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{November 12, 2013}   Free Denver Yoga

Find Free Yoga in Denver… check out the prana fitness website http://www.pranafitness.org.

Prana Fitness

YogaClass

Did you know that you can practice yoga at no cost almost daily in Denver? What’s your excuse now? Check out the Prana Fitness website (www.pranafitness.org) and click on the yoga tab.  The free classes actually taught by me are listed out in the live Google calendar at the top of the yoga page (more free classes and workshops coming in 2014!).  And it’s unrelated to Prana Fitness, but at the bottom of the yoga page we list out and link to some awesome Denver studios that offer free weekly community classes.  Something to pass along to your moolah-conscious friends.  See you on your yoga mat soon!

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{November 12, 2013}   Try a delicious Chai this morning.

Try a delicious Chai this morning.

Easy to make, enjoy!



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et cetera