24 April 2021

 

 

24 April 2021

Rise-n-Shine

AO: The Battleground (Pearson Park)

Q: The Force

PAX: Sunset (double respect), Warrior (respect), Whole Grain (respect), Green Thumb, Gypsy, Breakout.

Warmup: Sitting on mat, one leg extended, one leg bent, bend forward (Janu Sirsana); lift arm behind bent knee side and slight twist back (Janu Sirsana variation); windmill forward bend: one leg bent at the front of the mat, one leg to the side; stand up forward bend (uttanasana); wide leg forward bends from side to side. Warrior vinyasa (flow): Warrior 1 to Warrior 2 to Warrior 3 with 3 toe taps with back leg, 10 times on each side. 

Workout: 

3 cycles of 40 seconds work, 20 seconds rest; 10 total exercises:

• Bear plank (or whatever type of plank preferred)

• Oblique dips-sumo squat, hands behind head and bend from side to side

• Bicep curls in lunge, switch legs at 20 seconds 

• Bridge step-outs

• Downdog crunches, crunching knee to opposite elbow

• Butt kickers

• Squat with weights, punch up towards opposite side

• Jumping Jacks

• Bend forward with weights, lift back (for triceps), bicep curl  

   
•  on knees, place arms in front with elbows down and alternate twisting up (Balasana variation)

 

Cool Down: 

• Cat-Cow (Bidalasana-Cakravakasana)
• Child's Pose (Balasana)
• Thread-the-needle (Cakravakasana Parivrtti)
• Child's Pose (Balasana)
• Hug knees to chest (Apanasana)
• Extend one leg out (Pawanmutasana) 
• Repeat Apanasana
• Happy Baby (Apanasana Variation)
• Apanasana

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