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Intermediate

Wood Chop

Wood Chop

A.

Stand tall and hold a dumbbell with both hands at chest height. Twist torso as far as possible to the left, bringing the dumbbell up and above left shoulder.

B.

Keeping chest up, bring the dumbbell down all the way across body in a "chopping" motion—go slow and exhale on the way down.

Chest Press

Chest Press

A.

Lie faceup on the floor with knees bent and feet flat, holding a dumbbell at chest.

B.

Keeping lower back pressed into the floor and abs engaged, push the dumbbell up overhead. Lower back to chest and repeat. Continue at a quick pace until all reps are complete.

Weighted Sit-Up

Weighted Sit-Up

A.

Lie down with knees bent, holding a dumbbell with both hands in front of shoulders with arms bent. Press weight up straight over chest, straightening arms.

B.

Engaging core, sit body up while keeping arms straight. Slowly lie down to return to starting position.

Dumbbell Row

Dumbbell Row

A.

Stand in a split stance with right foot forward, hold a dumbbell with left hand. Keeping abs tight and spine naturally straight, hinge forward from hips about 45 degrees, reaching left arm toward the floor and placing right hand on right knee to help maintain a neutral position.

B.

Row left arm behind back, pulling weight to side of torso. Lower arm to starting position. Repeat on opposite side to complete set.

Goblet Squat

Goblet Squat

A.

Stand tall with feet shoulder-width apart. Cup one end of a dumbbell with both hands vertically in front of chest.

B.

Keeping back straight, squat down until crease of hips drops below knees and tops of thighs are at least parallel to the floor. Extend hips and knees to return to starting position.

Overhead Press

Overhead Press

A.

Stand with feet hip-width part, holding dumbbell at chest height with both hands in front of shoulders with arms bent.

B.

Exhale as you extend both arms overhead, pressing the weight upward. Inhale as you lower the weight, focusing on pulling elbow in toward body to help stabilize the shoulder.

Oblique Thread

Oblique Thread

A.

Start on floor in plank on palms with resistance band under hands. Cross right leg behind left and position feet heel to toe. 

B.

Grab band with right hand, sweeping straight right arm up to the sky and turning torso open to the side on a slow 4 to 6 count. Reverse movement. 

Mistakes and Tips:

Scale it down: Drop to knees with left knee stacked on top of right and hips turned open to the side.

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Oblique Pike

Oblique Pike

A.

Start on the floor in single-leg plank on palms with left toes on a glider or towel. Hook the left foot over the right ankle.

B.

With straight legs, lift hips up into a pike position and pull the glider or towel toward chest on a slow 4 to 6 count. Reverse movement.

Mistakes and Tips:

Scale it up: Add a push-up between reps

Scrambled Eggs

Scrambled Eggs

A.

Start on all fours (tabletop position) on floor. Loop a resistance band around arch of right foot, then place ends of band under right hand, keeping band taut.

B.

Straighten right leg out to side.

C.

Sweep right leg back, bringing it in line with torso on a slow 4 to 6 count. Reverse movement, bringing leg out to side. Keep right leg straight and lifted throughout.

Mistakes and Tips:

Scale it down: Limit range of motion during the sweep.
Scale it up: Lift arm opposite working leg straight out in front.

Donkey Curl

Donkey Curl

A.

Start on all fours (tabletop position) on floor. Loop a resistance band around arch of right foot, then place ends of band under right hand, keeping band taut.

B.

Lift right thigh parallel to floor, foot flexed, heel over knee. 

C.

Keeping the thigh lifted, straighten leg on a slow 4 to 6 count. 

D.

Bend leg back in on a slow 4 to 6 count bringing heel in toward your glutes, then lower right leg next to left to return to start.

Mistakes and Tips:

Scale it up: Lift arm opposite working leg straight out in front

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