Adaptability - Yoga Sculpt Practice
This is a fun one! Move in different ways on your mat, be adaptable. I give my (simplified) routine below, but feel free to move in your way.
Before beginning, think about your intention for practice - the reason you showed up, a phrase you can repeat when your body is saying “that’s enough.”
I offer the idea of adaptability - being open to the unexpected, and taking it on with positivity.
Disclaimers:
1. Some knowledge of a typical “yoga sculpt” class would be super helpful in understanding my notes below!
2. Listen to you body - if something doesn’t feel right, it probably isn’t.
3. Meant to be done with light weights (3-8lbs)
4. This is meant to be a beat-driven workout - follow each song for pacing & let it push you!
Get Home
0-42 Child’s Pose
43-1:02 High plank hold - focus on alignment & activating core, glutes, & shoulders
1:03-1:32 Cat/cow
1:33-2:02 Downward dog
2:03-2:33 High plank pikes (start in high plank, shift to downward dog, repeat)
2:34-3:27 Ragdoll pose (option to add shoulder stretch)
Clairvoyance Peak
Sun A:
1x Mountain Pose - chair with airplane arms - mountain pose - forward fold - 1/2 lift- tabletop position - 1x cat/cow - high to low plank - upward facing dog - downward facing dog
2x Same as above, but add 30 seconds of toe taps in your chair pose
Forever
Sun B:
0-59 Chair - chair with airplane arms - chair pose - forward fold - 1/2 lift - low lunge (L leg goes back) - crescent lunge - warrior 2 - star pose - horse pulse until beat drop
1:00-1:30 jumping jacks
1:31-2:48 Star pose - warrior 2 to the back of your mat - reverse warrior - high to low flow - chair pose (facing back of mat) - chair with airplane arms - chair pose - forward fold - 1/2 lift - low lunge (R leg goes back) - crescent lunge - warrior 2 - star pose - horse pulse until beat drop
2:49-3:18 Jumping jacks
3:19-3:38 Star pose - warrior 2 to front of mat - reverse warrior - high to low flow
Bring You Down
Sun B with weights x2:
Chair pose - chair with airplane arms - chair pose - forward fold - 1/2 lift - low lunge (L leg goes back) - crescent lunge - warrior 2 - star pose - warrior 2 to the back of your mat - reverse warrior - high to low plank - chair pose (facing back of mat) - chair with airplane arms - chair pose - forward fold - 1/2 lift - low lunge (R leg goes back) - crescent lunge - warrior 2 - star pose - warrior 2 to front of mat - reverse warrior - high to low flow
I’d Love to Change the World
0-1:42 squats (3 down 1 up)
1:43-2:36 slow burpees to the beat
2:39-3:09 squats (3 down 1 up)
Wild Boy
0-33 squats (1 ct)
34-1:02 pushups
1:03-1:55 bicep curls on knees
1:56-2:50 forearm plank hip dips
2:51-3:51 squats (1 ct)
Thank You
0-56 pushups (you got it!)
57-1:35 donkey kicks (R leg)
1:36-2:35 bicep curls
2:36-3:14 donkey kicks (L leg)
Split
Cardio - move your body, get your heart rate up!
Some ideas: jumping jacks, high knees, fast feet, jump squats. Go harder on the beat drop (there’s 2!)
Finish song with mountain pose arm circles to catch breath
La La La
0-1:03 Tricep dips in chair pose
1:04-1:19 Chair pose - forward fold - 1/2 lift - low lunge (L leg back) - crescent lunge
1:20-1:50 Curtsy lunges
1:51-2:27 Warrior 2 lat pulls
2:36-3:21 Star pose - horse squats
3:22-4:09 Hold horse legs, oblique dips
My Way
0-53 star pose - warrior 2 to the back of your mat - upright rows
54-1:00 reverse warrior - pull & pivot to the back of your mat to chair pose
1:01-1:49 narrow rows in chair legs (facing back of mat)
1:50-2:39 chair squats (feet together, you may have more limited range of motion)
2:40-3:42 shoulder press in chair pose
I Don’t Belong In This Club
0-45 Tricep extensions in chair pose
46-54 Chair pose - forward fold - 1/2 lift - low lunge (L leg back) - crescent lunge
55-1:25 Curtsy lunges
1:26-1:56 Warrior 2 lat pulls (2nd set, make it stronger!)
1:57-2:42 star pose - horse squats
2:43-3:44 Hold horse legs, oblique twists
3:45-4:22 Horse squats
Take It
0-53 star pose - warrior 2 to the front of your mat - upright rows (2nd set, make it stronger!)
54-1:01 reverse warrior - pull & pivot to the front of your mat to chair pose
1:02-1:49 wide arm rows in chair legs (facing front of mat)
1:50-2:35 toe taps in your chair legs
2:36-2:49 chair pose - forward fold - 1/2 lift - high plank
2:50-3:21 tricep pushups (16 total)
3:22-3:54 forearm plank see saws
Day n Nite
0-53 Hip lifts
Beat drop (54-1:24) pulse hips high
1:25- Hip lift with a chest fly
2:10-2:46 Chest press with leg lift (legs can be bent, lower back glued to the floor!)
Sugar We’re Going Down
0-49 hip lifts
50-1:24 crunches w/legs at tabletop
1:25-1:48 bicycles
1:49-2:38 leg lifts (2 ct)
2:39-3:09 legs up the wall crunch
California
Stretch
I Need a Forest Fire
Savasana