Progress - Yoga Sculpt Practice
Spoiler alert - two cardio songs in this one! They’re short. 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 focusing on progress, instead of perfect. Each little thing you do during this workout, is a tiny step toward progress.
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!
Intro
Get settled on your mat in child’s pose - intention setting
Faith
0-37 cat/cow
38-1:08 downward dog
1:09-1:25 high plank toe taps
1:26-2:12 downward dog to ragdoll
2:13-2:30 high plank toe taps
2:31-3:07 (Sun Ax1) downward dog - forward fold - 1/2 lift - forward fold - mountain pose - forward fold - 1/2 lift - high to low plank - upward facing dog - downward facing dog
Remind Me To Forget
Sun A x2 (see above)
Sun B x1 - chair pose - chair with airplane arms - 1 leg mountain pose (L leg lifts) - crescent lunge with airplane arms (L leg shoots back) - crescent lunge - warrior 2 - reverse warrior - chaturanga - chair pose - chair with airplane arms - 1 leg mountain (R leg lifts) - crescent ounge with airplane arms (R leg shoots back) - crescent lunge - warrior 2 - reverse warrior - chaturanga
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!)
Buzzing
Sun B x2 with weights
0-1:28 chair pose - chair with airplane arms - 1 leg mountain (L leg lifts) - crescent lunge with airplane arms (L leg shoots back) - crescent lunge - warrior 2 - reverse warrior - high plank
1:29-1:59 mountain climbers
2:00-3:13 chair pose - chair with airplane arms - 1 leg mountain (R leg lifts) - crescent lunge with airplane arms (R leg shoots back) - crescent lunge - warrior 2 - reverse warrior - high plank
3:14-3:45 mountain climbers
Lose Control
0-38 arnold press on your knees
Beat drop (39-1:25) donkey kicks (R leg)
1:26-2:09 arnold press on your knees
Beat drop (2:10-2:44) donkey kicks (L leg)
I’m Not Alright
0-1:01 Basic squats
1:02-1:32 Pushups
1:33-2:32 Bicep curls on your knees
2:33-3:05 High plank jacks
Reverse
0-1:00 Basic squats
1:01-1:15 Squat pulse
1:16-1:46 Pushups
1:47-2:34 bicep curls on your knees
2:35-3:04 High plank jacks
3:05-3:51 Basic squats
3:52-4:24 Squat pulse
Fill Me In
0-1:17 Narrow rows in chair pose (option to add pulses)
1:18-1:48 Chair squats (legs together)
1:49-2:49 Tricep dips in chair pose
2:50-2:57 1 leg mountain pose (L leg lifts) - crescent with airplane arms (L leg shoots back)
2:58-3:39 lunges
Keep It Goin
0-45 Warrior 2 - lateral lunges to front of mat
46-1:17 Hold low in your lateral lunge, hinge forward, wide arm row
1:18- star pose - horse pose - oblique dips
1:43-2:20 Warrior 2 to the back, lateral lunges to the back of your mat
2:21-2:55 Hold low in your lateral lunge, hinge forward, wide arm row
Mayhem
Cardio - move your body, get your heart rate up!
Some ideas: jumping jacks, high knees, fast feet, jump squats, boxing. Go harder on the beat drop (there’s 2!)
Beat Drop 1: 49-1:18
Beat Drop 2: 2:00-2:30
Post Malone
0-1:15 Narrow rows in chair pose (option to add pulses)
1:15-1:44 Chair squats
1:45-2:36 Tricep extensions in chair pose
2:37-2:51 1 leg mountain pose (R leg lifts) - crescent with airplane arms (R leg shoots back)
2:52-3:27 lunges
Heaven To Me
0-54 Hammer curls in Warrior 2
55-1:33 star pose - horse squats
1:35-2:11 horse squat pulse
2:12-2:50 Warrior 2 to the back, front arm raise in W2 legs
Fuego
Cardio - move your body, get your heart rate up!
Some ideas: jumping jacks, high knees, fast feet, jump squats, boxing. Go harder on the beat drop (there’s 2!)
Beat Drop 1: 37-59
Beat Drop 2: 1:51-2:16
Giant
0-30 High plank toe taps
31-1:33 Donkey kicks (R leg)
1:34-2:36 Donkey kicks (L leg)
2:37-3:49 Supermans (can add swimmers and/or pulses)
Thief
0-51 Hip lifts
52-1:44 Bicycles
1:45-3:03 Hip lifts + chest press
3:04-3:57 30-60-90 leg drops
3:58-4:25 Legs up the wall crunch
Swim
Stretch
Aphelion
Savasana