Brighter Days - Yoga Sculpt Practice
I didn’t realize how leg-heavy this was until the day after I did it. 😅 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 mantra of “Brighter Days” - understanding that nothing is permanent, and there will always be brighter days ahead.
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!
Brighter Days
0-1:15 Set intention in Childs pose, focus the mind
1:15-2:48 Cat/cow; Hip rotations both sides, backwards and forwards
2:48-3:57: Donkey kicks (16 each leg)
Rainforest
0-2:15 Downward dog; R leg high (3 legged dog); runner’s lunge; T spine twist x 4; Crescent Moon quad stretch; hamstring stretch; high plank; low plank; upward dog; downward dog; L leg high (3 legged dog); runner’s lunge; T spine twist x 4; Crescent Moon quad stretch; hamstring stretch; high plank; low plank; upward dog; downward dog
2:15-3:39 Sun A= Mountain pose; chair with airplane arms; mountain pose; forward fold; halfway lift; high to low chaturanga
Pizza
1 squat, 1 reverse lunge (R), 1 squat, 1 reverse lunge (L)
Beat Drop 1 (1:14-1:44): Heisman w/leg hop (R leg down), 8 second pulse in lunge afterward
1 squat, 1 reverse lunge (R), 1 squat, 1 reverse lunge (L)
Beat Drop 2 (2:51-3:21): Heisman w/leg hop (L leg down), 8 second pulse in lunge afterward
Finish with 1ct squats
Flow Sun A to get to Downward Dog
Light It Up
Sun B Round 1 No weights
0-46 R leg high; low lunge; Crescent Moon; Crescent with airplane arms; chair pose
47-1:34 Lat pulls in chair legs
1:35-2:19 Forward fold; halfway lift'; low lunge (L leg goes back); Warrior 2; Reverse Warrior; high to low chatarunga; L leg high; low lunge; Crescent Moon; Crescent with airplane arms; chair pose
2:20-3:05 Lat pull in chair legs
3:06-3:38 Forward fold, halfway lift, low lunge (R leg goes back), Warrior 2, Reverse Warrior; high to low chatarunga
Bruises
Sun B Round 2 Add Weights
0-46 R leg high; low lunge; Crescent Moon; bicep curls (3 ct down, 1 ct up)
Beat Drop 1 (47-1:08) Bicep curl to shoulder press (1 ct each move)
1:09-2:06 Crescent with airplane arms; chair pose; forward fold; halfway lift; low lunge (L leg goes back); Warrior 2; Reverse Warrior; high to low chatarunga; L leg high; low lunge; Crescent moon; bicep curls (3 ct down, 1 ct up)
Beat Drop 2 (2:06-2:47) Bicep curl to shoulder press (1 ct each move)
2:48-3:21 Crescent with airplane arms, chair pose, forward fold, halfway lift, low lunge (R leg goes back); Warrior 2; Reverse warrior; high to low chatarunga
Pony
0-36 pistol squats (aka 1 leg squats, other leg as kickstand) (3 ct down 1 ct up)
37-1:02 pistol squats (1 ct)
1:03-1:40 basic squats (1 ct)
1:41-2:19 pistol squats (3 ct down 1 ct up)
2:20-2:45 pistol squats (1 ct)
2:46-3:16 basic squats (1 ct)
Leka
0-23 high plank hold
24-55 toes taps in high plank
56-1:39 shoulder taps in high plank
1:40-2:40 high plank to bear plank walk-ins (alt leg walking in/out)
Free
Cardio - move your body, get your heart rate up!
Some ideas: jumping jacks, high knees, butt kickers, fast feet. Go harder on the beat drop (there’s 2!)
Finish song with mountain pose arm circles to catch breath, then flow to downward dog
One Radio Edit
0-1:00 Mountain pose; forward fold; halfway lift; high to low chatarunga; R leg high; low lunge; Crescent Moon Tricep dips (3 ct down 1 up)
1:01-1:31 Tricep dips (1 ct)
1:32-1:38 Crescent with airplane arms; chair pose
1:39-2:46 Narrow rows with chair legs (play around here -pulse to the music, switch your counts)
Feel It Still Coldabank Remix
0-1:15 Forward fold, halfway lift, Low lunge (L leg goes back), Warrior 2; lateral lunges toward front
1:16-1:47 *NO WEIGHTS* Controlled skiers (aka lateral bounds) to the length of your mat, chest up
1:48-2:31 Serve the platter in Warrior 2 legs
2:32-2:46 Reverse Warrior, high plank hold (option high to low chatarunga if you’re feeling spicy)
2:47-3:16 3 mountain climbers, 1 pushup (8 of these total)
3:17-4:03 Supermans on your stomach
Roses - Imanbek Remix
0-47 Downward dog; L leg high; low lunge; Crescent moon tricep dips (3 ct down 1 ct up)
48-1:11 Tricep dips (1 ct; 16 total)
1:12-1:19 Crescent with airplane arms; chair pose
1:20-2:56 Wide arm rows with chair legs (play around here - pulse to the music, switch your counts)
Mistaken
0-1:29 Forward fold, halfway lift; low lunge (R leg goes back); Warrior 2; lateral lunges toward front
1:30-2:00 *NO WEIGHTS* Controlled skiers (aka laternal bounds) to the length of your mat, chest up
2:01-3:38 Shoulder flies in Warrior 2 legs
3:39-3:52 Reverse Warrior, high plank hold (option high to low chatarunga if you’re feeling spicy)
3:53-4:23 3 mountain climbers, 1 pushup (8 of these total)
4:23-4:38 hold high plank - yes you can!
Midnight City
0-39 Hip Lifts (add weights to hips)
Beat Drop 1 (40-1:08) 1 leg hip lifts with chest press
1:09-2:02 Hip Lifts (option to add chest press)
Beat Drop 2 (2:03-2:33) 1 leg hip lifts with chest press
Miami to Ibiza
0-21 Quick crunches
22-54 Full crunch roll-ups
Beat Drop 1 (54-1:23) Mountain climbers
1:24-42 Quick crunches
1:43- Full crunch roll-ups
Beat Drop 2 (2:13-3:13) Mountain climbers for 30 seconds, burpees for 30 seconds
California
Stretch
Aphelion
Savasana