We tapped CorePower Yoga to share secrets for sculpting muscles on the mat: This full-body workout (in GIFs) uses weights to amp up traditional yoga poses
Ready to take your yoga practice to the next level? For expert yogis, CorePower Yoga designed their “Sculpt” classes to give the same high-energy challenge as a vigorous vinyasa class, with the additional metabolic boost of weight training. In fact, it's the same class that our October coverstar, Kaley Cuoco-Sweeting swears by! (Read all about How Kaley Cuoco-Sweeting Scored This Bang-ing Body.) We were so blown away by how tough (and fun!) the class is that we tapped Jennifer Regenscheid, national yoga sculpt lead at CorePower Yoga to create a workout exclusively for Shape that hits every major muscle group.
Adding free weights to your yoga practice increases muscle awareness and boosts lean muscle mass and flexibility, explains Regensheid. Plus, the added cardio bursts in this workout will increase your cardiovascular endurance and elevate your heart rate for maximum calorie burn! Grab a yoga mat and a set of 5 to 10-pound weights and perform this set of 10 moves three times through for a full-body workout. Cari Merriam, the CorePower Yoga national program manager and instructor shows you how!
Wide Arm Pushups
A. In a plank position, shoulders stacked over wrists, place thumb and index finger on edges of yoga mat in a wide pushup position.
B. Lower chest toward the mat while bending elbows toward 90 degrees for 2 counts. Press back up. That's 1 rep. Do 8 reps, then lower and lift at a single count pace for 12 reps. Finally, hold low and pulse for 4 reps.
A. Begin in a high plank pose with shoulders stacked over wrists.
B. Drive knees into chest one at a time. Complete AMRAP in 60 seconds.
Calf Raise with a Bicep Curl
A. Stand with feet hip-width distance apart. Engage legs, glutes, and core. Hold weights at sides with palms facing forward.
B. Press into big toes while lifting heels, then lower. When heels are lifted, complete a bicep curl by bringing weights toward shoulders. Do 24 reps.
C. Then, hold heels high and arms at 90 degrees and pulse for 12 reps. Hold for 8 reps and rest.
A. Stand with feet hip-width distance apart. Keeping chest lifted and knees stacking over ankles, lower hips into a squat position.
B. Touch fingertips to the mat as you lower down. Reach your fingertips overhead as you jump up. Complete AMRAP in 60 seconds.
Crescent Lunge with a Reverse Fly
A. Hold weights at sides, feet hip-width distance apart. Step left foot back toward the back of the mat, and bend front knee 90 degrees. With back heel lifted, hinge torso forward and engage core. Bring weights in front of bent knee, palms facing toward one another.
B. Raise weights out to the side, shoulder-height, and lower back down. Do 8 reps. Switch sides; repeat.
Warrior II with a Lateral Raise
A. Hold weights at sides. With right foot pointing forward, step left foot toward the back of the mat and spin back heel down. Bend front knee 90 degrees. Keep chest lifted and square to the side. Bring elbows into your sides and face palms toward one another.
B. Raise elbows to shoulder-height and lower back to your sides. Do 8 reps. Switch sides; repeat.
Horse Pose Squat with Wide Arm Bicep Curl
A. Face to the side of the mat. Step feet wider than hip-width distance, toes pointing out. Bend knees into a wide squat. Draw tailbone down and lengthen spine. Bring elbows into your sides and face palms toward one another. Open forearms parallel to thighs.
B. Bend and straighten legs. When legs are straight, lift weights toward shoulders. When knees are bent, lower weights back to the starting position. Do 24 reps.
C. Then, bend knees and hold arms at 90 degrees and pulse for 12 reps. Hold for 8 reps and rest.
A. Stack shoulders over elbows and press into forearms. Tuck toes and press through heels. Keep core engaged and squeeze legs together. Hold for 60 seconds.
Reclined Bound Angle Pose Sit Ups
A. Lay down. Bend knees and bring feet toward hips. Place soles of feet together and open knees wide. Interlace fingers behind head and open elbows wide.
B. Lift and lower head, neck, and chest. Do 24 reps.
C. Then, hover upper back off the floor and pulse for 12 reps. Hold up for 8 reps and rest.
Side-Lying Glute Lift
A. Lay on one side. Bend bottom knee and flex top foot. Press bottom forearm into the mat. Engage core to lift ribcage off the mat. Squeeze shoulder blades together and broaden chest.
B. Lift and lower top leg to 90 degrees. Do 24 reps.
C. Then, hold top leg halfway up and pulse for 12 reps. Hold up for 8 reps and rest.