Strength & Yoga combined
As many of you know, I am not a huge fan of yoga. I just don’t have that “relaxing” capability of going into a fitness room and not sweating or not “exercising” hard. I think of a million other things that I could be doing during yoga class and therefore it makes my yoga class more stressful and less relaxing. However, there is a new fitness trend in the market called YogaFit. This combines both yoga and strength training…….the best of both worlds. You can get some meditation time into your schedule and not feel like you are wasting your time because you are doing nothing but sitting there in funny positions. You also get the benefits of strength training out of these exercises as well.
Here are my 6 favorite Yogi Strength moves that I think get the job done. Try them out with some relaxing music or a quiet room with no interruptions from dogs, kids, husbands, boyfriends, phone, or tv. You’ll thank yourself later for the “ME” time.
Dive Bomber:
Works core, shoulders, chest, lats, back, hamstrings, triceps.
Stand with feet a few inches apart and place hands on ground in front of you a little wider than shoulder width apart. Stick butt in the air so your body is now in a V position. Start to move your body into a plank position as you lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling.
Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.
Reverse the move, bringing your hips back toward the ceiling. Repeat 10 times.
Lateral Bend & Reach (the bend and snap)
Works core, shoulders, hamstrings, and inner thighs.
Grab a 5 lb weight and stand with your feet a little wider than shoulder width apart. Raise your right arm up above your shoulder, palm facing out. Tighten your abs and bend to the left, touching your left ankle with your left hand. Stand back up and repeat this side 20 times. Switch sides.
The Canoe:
Works core!
Bring your knees into your chest so that you are basically hugging your legs. Slowly rock your body backwards straightening your legs and arms, keeping your shoulders and upper back off the floor. Repeat 15-20 times.
Side Plank Press:
Works core, shoulders, triceps, biceps
Place your elbow on the floor and stretch your legs out directly to the side. Start with one side and then when finished with 12-15 reps, switch to the other side. You will place one foot on top of the bottom foot. This means only the bottom foot is actually touching the ground, and you are supporting your body with your elbow, core and your bottom leg. A shoulder press is pressing a weight up above your weight stretching and contracting your large shoulder muscle in your back. Pick up your weight and bend your arm to prepare to press the weight over your head in a diagonal motion above your head. Be sure you keep your balance and press for a total of 12-15 times each side.
Warrior Row & Extend:
Works core, triceps, back, hamstrings, butt
Grab a pair of dumbbells and stand with your feet together. Bend forward from the hips and raise your right leg until your body forms a T. Bend elbows into a row bringing dumbbells directly under armpits. Palms are facing in to each other. Keep your upper arms still and extend the dumbbells straight back. Curl them back to your shoulders and back down to straight arms. That’s one rep. Do 15-20 on each leg.
Warrior Two Biceps:
Works shoulders, biceps, hamstrings
Grab 5 lbs weights and stand with your feet about 4 feet wide. Turn your left foot out to 90 degree angle and hips and shoulders facing forward. Bend your left knee 90 degrees. Extend your arms to shoulder height and with upper arms parallel to floor, do a bicep curl. Bring dumbbells to your shoulders and slowly re-extend your arms. Do 15-20 reps take a little rest and then repeat on the other leg.
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