One More - Yoga Sculpt Practice
Classics with a twist for this full body sequence! 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 challenge you to tell yourself “Do one more” every time your body wants to give up. Surprise yourself with how many “one more’s” you can do. :)
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!
Anybody Else
0-2:04 Tabletop - cat/cow - thread the needle - downward facing dog
2:05-2:37 Downdog to high plank pikes
2:37-3:10 Ragdoll pose
Colours & Lights Remix
Sun A x3 - 1x slow, 2-3 breath to movement
Mountain pose - cactus arm twist R - mountain pose - cactus arm twist left - mountain pose - forward fold - 1/2 lift - high to low plank - upward facing dog - downward facing dog - look forward - forward fold - 1/2 lift
Consideration
Sun B x1
0-1:01 Chair pose - chair with airplane arms - chair pose - prayer twist R - chair pose - prayer twist L - chair pose - forward fold - high to low plank - upward facing dog - downward facing dog - 3 legged dog (R leg high)
1:02-1:32 Pendulum swings (R leg elbow to elbow)
1:33-2:16 Low lunge - crescent lunge - double lunge with a cactus arm twist to the R - warrior 2 - reverse warrior - high to low plank - upward facing dog - downward facing dog - 3 legged dog (L leg high)
2:17-2:47 Pendulum swings (L leg elbow to elbow)
2:48-3:26 Low lunge - crescent lunge - double lunge with a cactus arm twist to the L - warrior 2 - reverse warrior - high to low plank - upward facing dog - downward facing dog
No Work Today
0-31 Basic squats
Beat Drop (32-1:03) Your choice - burpees or squat jumps!
1:04-1:36 Basic squats
Beat Drop (1:37-2:08) Your choice - burpees or squat jumps!)
Day n Nite
0-53 Donkey kicks R leg
Beat drop (54-1:24) pulse R leg high
1:25-2:09 Donkey kicks L leg
Beat Drop (2:10-2:46) Pulse L leg high
Come Thru
Sun B with weights x1
0-31 Chair pose - chair with airplane arms - chair pose - forward fold - 1/2 lift - high to low plank - upward facing dog - downward facing dog
32-54 High plank wide spiders (R knee to outside of R elbow, alt sides)
55-1:41 R leg high - low lunge - crescent lunge - double lunge with twist - pulse 8 ct - warrior 2 - reverse warrior - high to low chaturanga
1:42-2:25 High plank spiders (R knee to outside of R elbow, alt sides)
2:26-3:15 L leg high - low lunge - crescent lunge - double lunge with twist - pulse 8 ct - warrior 2 - reverse warrior - high to low chaturanga
I’m Not Alright Remix
0-1:00 1 squat, 1 curtsy lunge (R leg back)
1:01-1:32 8 ct squat pulse, 8 ct curtsy lunge pulse (R leg back)
1:33-2:16 1 squat, 1 curtsy lunge (L leg back)
2:17-2:48 8 ct squat pulse, 8 ct curtsy lunge pulse (L leg back)
Where’s My Love
Sun B with weights x1
0-1:06 Chair pose - chair with airplane arms - 8 tricep kickbacks - chair pose - forward fold - 1/2 lift - high to low chaturanga
1:07-1:38 Pushups
1:39-3:03 One legged dog (R leg high) - low lunge - crescent lunge - double lunge w/twist - pulse 8 ct - warrior 2 - reverse warrior - high to low chaturanga - one legged dog (L leg high) - low lunge - crescent lunge - double lunge w/twist - pulse 8 ct - warrior 2 - reverse warrior - high to low chaturanga
Popcorn
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
Beat Drop 1: 1:01-1:30
Beat Drop 2: 2:53-3:24
Mail
You’re standing this whole song
0-1:03 Basic bicep curls
1:04-1:19 Basic bicep curl pulse
1:20-1:31 8 single bicep curls
1:32-2:35 2 oblique dips (weights by side), 2 squats (weights on shoulders or by side)
2:36-3:10 Wide arm curls
3:11-3:27 Wide arm curl pulse
3:28-3:41 8 wide arm curls
3:42-4:45 oblique dips (weights by side), 2 squats (weights on shoulders or by side)
4:45-4:50 Squat pulse
Happy New Year
0-38 Tricep dips in chair pose
39-54 Narrow rows in chair pose
55-1:10 Narrow rows pulse in chair pose
1:11-1:25 8 Narrow rows in chair pose
1:26-1:45 Chair pose - forward fold - 1/2 lift - high to low - upward facing dog - downward facing dog - one legged dog (R leg high) - low lunge
1:46-2:14 Shiva squats
2:15-2:28 Pulse your L leg high in shiva squat
2:29-3:05 Pushups
I Wanna Dance
0-1:09 down dog - R leg high - low lunge - crescent lunge - lunge (option to add twist to R on lift)
1:10-1:38 Serve the platter in warrior 2 legs
1:39-2:46 star pose - horse squat with hammer curl (option to add pulses to music)
2:47-3:05 star pose - warrior 2 - reverse warrior - high to low - upward facing dog - downward facing dog - look forward - forward fold - 1/2 lift - forward fold - chair pose
This Groove
0-1:01 Tricep kickbacks in chair pose
1:02-1:32 Wide arm rows in chair pose
1:33-1:48 Wide arm rows pulse in chair pose
1:49-2:02 Chair pose - forward fold - 1/2 lift - high to low - upward facing dog - downward facing dog - one legged dog (L leg high) - low lunge
2:03-2:34 Shiva squats
2:35-2:50 Pulse your R leg high in shiva squat
2:51-3:11 Pushups
Walls Down
0-1:19 down dog - L leg high - low lunge - crescent lunge - lunge (option to add twist to L on lift)
1:20-1:54 Upright rows in warrior 2 legs
1:55-2:09 Star pose - horse squat pulse
2:10-2:37 Horse squats (1 ct up 3 ct down)
2:38-3:05 Horse squat pulse
Cash Cow
0-42 Star pose - warrior 2 - reverse warrior - high plank - forearm plank hold
43-1:23 Supermans
1:24-2:05 (flip to back) Hip lifts
2:06-2:48 1 arm chest press (R arm), 1 crunch (with weight lifted)
2:48-3:30 1 arm chest press (L arm), 1 crunch (with weight lifted)
Dance With Me
0-30 Crunches with legs at tabletop
31-59 Hip lift with chest press (both arms)
1:00-1:59 Bicycles
2:00-2:30 30-60-90 leg lifts
2:31-3:10 Legs up the wall crunches (option to hold weight)
Swim
Stretching
I Need a Forest Fire
Savasana