Yoga and Cardio for Breakfast

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Friday, April 9, 2021

The Breakfast Club

Q: The Force

PAX: Capt. Camo, Sarge, Warrior, Elevate, Ziggy

Warm-up: Yoga with Chair squats (Utkatasana), forward bend (Uttanasana), arms up overhead into a slight back bend (Urdhva Hastasana), forward bend, lateral bend with back leg in curtsy (courtesy of Whole Grain), forward bend, triangle pose (Trikonasana), forward bend.

 

Workout: 3 cycles of 7 exercises, each exercise was 45 seconds work, 15 seconds rest.

  • Lunge dips (Warrior 1-Virabidhrasana)
  • Plank push-ups (Chaturanga-elbows close to the body)
  • Yoga squats (hands behind back, lift leg up 3 times, twist crunch, squat)
  • Table leg lifts (Hamasasana-bend one elbow down to mat, straighten opposite leg out and lift up and down tapping toe on the ground)
  • Shoulder taps
  • Yoga sit-ups (on back, arms overhead, knees bent; crunch knees to chest bringing arms up, spread legs into V bringing arms in the middle)
  • Bridge step-outs (Setu Bandha Sarvangasana-alternate stepping feet out while holding bridge)

We had extra time so I introduced a Vinyasa (flow) that went:

  • Downward facing dog (Adho Mukha Svanasana) with hip circles *modified is table position with hip circles*
  • Bring butt down to plank position
  • Move over to side plank (Vasisthasana) *add top leg lift for challenge*
  • Back to plank, bring knees down for modified push-up
  • Over to other side plank
  • Back to plank
  • Lift butt up to down dog

We did that Vinyasa (flow) for a total of 2 minutes.

Cool down: We started with right side and then switched over to the other side.

  • Downward facing dog (Adho Mukha Svansana) with hip circles *table position with hip circles for modified*
  • Lifting right leg up, bend leg towards the left side as for slight twist (like you're going to flip to reverse plank)
  • Up into Warrior 1 (Virabidhrasana)
  • Warrior 1 with back leg up off mat
  • Low lunge
  • Placing left hand next to front foot, twist towards bent front knee twisting right hand up to the sky
  • We stood up to wide-legged pose (Prasarita Padottanasana) and bent forward
  • Bending the right knee, we walked the hands over to the left foot 
  • We walked the hands over to the middle into a forward bend
We ended with child's pose (Balasana) for a few breaths. As we were 'eating our frog' with an early workout, we had a little frog join us, hopping by our mats. The weather was great and the ladies were amazing and beared with me as I had trouble with my bluetooth speaker and getting my timing right on each exercise. We did COT and Capt. Camo led in prayer. Thank you ladies! You're all amazing!

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