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Yoga-Inspired Sculpting Workout

Torn between hitting the weights and hitting the mat? By giving this workout a try, you won’t have to choose. Each move blends the body-sculpting benefits of strength training with the mind-body emphasis of yoga. It’s an easy-to-follow flow that will work you head to toe.

How it works: Do each move in order, seamlessly flowing from one to the next using the transitional instructions provided to create connectivity. Once the entire sequence is done, repeat the series on the opposite side, so you balance the body and finish the full flow. Repeat the entire flow (both sides) two or three times, pausing for 1 minute between flows to rest and focus on breathing.

Total Time: up to 30 minutes

You will need: Free weights, Mat

1. Chair Pose With Arnold Press

A.

Stand feet together holding dumbbell in each hand at heart. Hinge at hips, bending knees to lower into squat position for chair pose. Bend elbows and draw dumbbells in front of shoulders, palms facing body.

B.

Maintaining lower-body position, do an Arnold press, extending arms and lifting dumbbells overhead, palms facing away from body. Reverse movement and return to starting position with dumbbells in front of shoulders.

Sets:

2 to 3

Reps:

10 to 12

2. Crescent Lunge With Single-Arm Row

A.

Stand in low lunge position, right leg extended toward back edge of mat, heel lifted and left knee bent 90 degrees. Allow left forearm to rest lightly on left thigh while extending right arm, fully drawing dumbbell toward mat.

B.

Maintaining lower-body position, do a single arm row, drawing right elbow straight back while bringing right hand to ribcage. Extend arm forward again and repeat.

Sets:

2 to 3

Reps:

10 to 12

3. Warrior II With Single Arm Lateral Raise

A.

In a wide stance facing the long edge of mat while holding weights at heart, align heel of front left foot with the heel of back right foot, angling right toes slightly. Bend left knee, lowering until left thigh draws parallel with mat while right leg remains extended.

B.

Maintaining lower-body position, open let arm out to side, doing a lateral raise. Point left thumb upward slightly as arm reaches shoulder height (to minimize impingement in the shoulder joint). Slowly lower arm to starting position and repeat.

Sets:

2 to 3

Reps:

10 to 12

4. Horse Stance With Overhead Triceps Extension

A.

Start in wide stance, facing long edge of mat and both feet turned out slightly, weights positioned at heart center. Keeping core engaged, hinge hips and bend knees, lowering into horse stance position.

B.

Straighten legs and extend arms overhead, drawing dumbbells to touch.

C.

Lower back into a horse stance while simultaneously bending both elbows, lowering dumbbells behind neck.

D.

Straighten legs and re-extend arms overhead before bending knees and elbows again for a second repetition.

Sets:

2 to 3

Reps:

12 to 15

5. Warrior I With Single Arm Front Raise

A.

In stagger stance facing back of mat, align heel of front right foot with heel of back left foot. With hips and shoulder squaring toward back edge of mat, bend into right knee, drawing right thigh parallel with mat. Rest right forearm lightly on right thigh while extending left arm fully, palm facing body.

B.

Without moving legs, extend left arm out for a front raise, angling thumb slightly upward as arm nears shoulder height. Slowly lower the left arm to starting position and repeat.

Sets:

2 to 3

Reps:

10 to 12

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