If you’re ready for a significant but rewarding challenge, this advanced workout is for you. Skip leg day at the gym, and do this sequence instead. This collection of challenging postures builds hip strength, endurance, and mobility, while also improving balance. You will work one leg at a time for an extra burn.
GOOD FOR
• Athletes and fitness enthusiasts who want to improve overall performance
• Those who want to build and tone the muscles in the hips, glutes, and thighs
• People who want to prevent knee and back injury
• Anyone who wants a challenging yoga workout
Guidelines
• Hold the postures for the time given, breathing consciously to work deeper into the poses.
• If the instructions say to hold on each side, do the left side and then the right side in succession.
• Move as fluidly as possible from one posture to the next without resetting to a starting position unless necessary.
• Push yourself, go deeper, and hold each posture for the time given. When your legs start shaking, just breathe and keep holding it until the end.
| START | |
| BRIDGE Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| BOAT Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| SIDE PLANK Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| RUNNER’S LUNGE Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| HIGH LUNGE Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| RUNNER’S LUNGE Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| HIGH LUNGE Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| CHAIR Hold: BEGINNER 30 secs ADVANCED 30 secs |
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| AIRPLANE Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| CHAIR Hold: BEGINNER 30 secs ADVANCED 30 secs |
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| AIRPLANE Hold on right side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| EAGLE Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| STANDING FINGER-TO-TOE Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| EAGLE Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| STANDING FINGER-TO-TOE Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| WIDE-LEGGED FORWARD FOLD Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| WARRIOR 2 Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| SIDE ANGLE Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| REVERSE WARRIOR Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| WARRIOR 2 Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| SIDE ANGLE Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| REVERSE WARRIOR Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| TREE Hold on each side: BEGINNER 30 secs/side ADVANCED 60 secs/side |
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| DOWNWARD-FACING DOG Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| DEEP SQUAT Hold: BEGINNER 45 secs ADVANCED 75 secs |
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| WARRIOR 3 Hold on each side: BEGINNER 15 secs/side ADVANCED 30 secs/side |
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| HORSE Hold: BEGINNER 45 secs ADVANCED 90 secs |
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| PIGEON Hold on each side: BEGINNER 45 secs/side ADVANCED 60 secs/side |
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| FINISH | |