December 11

30-Minute Yoga Sculpt Workout (Video)

By fitness

December 11, 2022

Sculpt and tone at dwelling with this full physique Yoga Sculpt Workout! A excessive vitality, yoga-inspired, sculpting exercise that may strengthen and lengthen each muscle in your physique.

If you're keen on my energy yoga body weight exercise or any of my cardio barre exercises, you’re going to LOVE this full physique yoga sculpt exercise!

This isn’t your typical candlelit yoga apply. Rather, it’s a mixture of energy yoga and light-weight power coaching.

If you’ve been craving a yoga burn exercise, however can’t make it to the yoga studio, do that intense yoga class at dwelling.

Roll out your mat and do that as a yoga sculpt body weight exercise; or add a light-weight set of dumbbells to make this a yoga sculpt with weights.

Warrior Two with a half wrap

Yoga Sculpt FAQs

What Is Yoga Sculpt?

Yoga sculpt combines vinyasa circulation yoga, resistance coaching and cardio interval coaching. Think conventional yoga sequences with hand weights to accentuate every yoga pose. I personally like so as to add power coaching workouts and excessive depth cardio intervals to my energy yoga exercises.

What Are The Benefits Of Yoga Sculpt?

Yoga sculpt exercises have a number of nice advantages. They construct muscle, enhance your metabolism and vitality ranges, increase your coronary heart price and enhance your flexibility and stability. I’m a agency believer in mixing up your exercise routine to keep away from health plateaus — that is an superior approach to just do that!

What Does This Yoga Sculpt Class Target?

This is a full physique exercise, utilizing compound actions to work a number of muscle teams directly. We’ll goal the decrease physique, higher physique and core. This exercise combines weight coaching, cardio and mobility in simply half-hour.

If you possibly can’t make it to your Corepower yoga class, do that 30-minute yoga sculpt at dwelling!

We’re bringing the yoga studio to you with this free on-line yoga class.

Tone your legs, butt and thighs with yogi squats and lunges. And sculpt your arms and abs with planks, chaturanga push ups and yoga poses with weights.

Personally that is my favourite exercise in direction of the top of the week when my muscle tissue are a bit of sore however I nonetheless need to sweat.

Workout Equipment:

Optional mild weights.

I recommend 2-5 lb weights. I’m utilizing 3 lb hand weights on this exercise video. 

If you don’t have mild weights you possibly can substitute stuffed water bottles, or do that yoga exercise with simply your body weight.

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Workout Instructions:

Follow together with the guided Yoga Class on YouTube, led by licensed private coach and health teacher, Lindsey Bomgren. 

Your Workout Looks Like This:

  • Flow from one yoga pose to the subsequent
  • Find a normal define of what to anticipate under

4 Intense Power Yoga Poses to Sculpt and Tone!

Workout Outline

  1. Table Top and Cat-Cow Series
  2. Child’s Pose to High Plank to Downward Facing Dog
  3. Crescent Lunge to Warrior II and Reverse Warrior Flow
  4. Chaturanga Flow
  5. Low Lunge Series with Weights
  6. Mountain Pose with Bicep Curl Pulses
  7. Curtsy Lunges
  8. Tip Toe Lunges with Arms, Shoulders and Triceps
  9. Cardio Interval One
  10. Warrior II Half Wrap and Triangle Pose
  11. Horse Pose
  12. Push Ups and Cardio Plank Series
  13. Cardio Interval Two
  14. Abs and Core
  15. Mobility and Stretching

6 Yoga Sculpt Exercises

Child Pose To High Plank

Targets: Lower again, internal thighs, hips, shoulders, chest, triceps, lats, abs, obliques and core.

Benefits of Child’s Pose: An ideal stretch in your backbone, low again and hips whereas rising blood circulation to your head.

woman performing a high plank to child's pose sit back in a yoga sculpt workout

How To Do Child’s Pose To High Plank

  1. Start in a excessive plank place, shoulders stacked over wrists, core engaged, pulling up in your kneecaps to have interaction your quads. Creating a straight line via the torso from head to toes.
  2. Drop your knees to the mat and shift your weight again. Pushing your hips again in direction of your heels to sit down again into little one’s pose. Keeping your arms prolonged out away out of your physique as you drop your brow to the mat.
  3. Take a giant inhale in little one’s pose.
  4. On your exhale, push your physique ahead, returning to the beginning place, excessive plank.

Chaturanga To Upward Facing Dog To Downward Facing Dog

Targets: Shoulders, again, chest, triceps, hamstrings, quads, hips, calves, abs, obliques and core.

woman performing chaturanga to upward facing dog to downward facing dog in a yoga sculpt workout

How To Do Chaturanga To Upward Facing Dog To Downward Facing Dog

  1. Start in a excessive plank place; shoulders stacked over wrists, physique in a straight line from head to heels.
  2. Shift your weight ahead, nostril over fingertips. Then decrease your chest in direction of the bottom with elbows pinned at your sides. This is a Chaturanga push up.
  3. To go into upward going through canine, place the tops of your ft on the yoga mat as you press your fingers into the ground. Shoulders straight over your wrists as you straighten your arms.
  4. Straighten your arms, lifting your torso and quads just a few inches off the ground.
  5. Drop your shoulders away out of your ears and raise your chest towards the ceiling.
  6. Draw your shoulders down and again, coronary heart ahead, and maintain your head impartial and your gaze straight ahead.
  7. Then, reverse the motion to search out downward going through canine. Actively press your fingers into the mat as you tuck your toes underneath.
  8. As you exhale, raise your knees off the mat straightening your legs as you press your hips up in direction of the ceiling to search out downward going through canine.

Modification: Lower to your knees for a modified Chaturanga push up, then carry out cobra pose (just like upward going through canine however your legs keep on the yoga mat).

Crescent Lunge Hold And Shoulder Press To Tricep Kickback

Targets: Legs, glutes, quads, hamstrings, hip flexors, shoulders, triceps and core.

woman performing a crescent lunge hold and shoulder press to tricep kickback in a yoga sculpt workout

How To Do A Crescent Lunge Hold And Shoulder Press To Tricep Kickback

  1. Stand with ft hip-width aside, knees barely bent, holding a pair of sunshine dumbbells in your fingers, palms going through in.
  2. Step your proper leg ahead right into a entrance lunge, dropping your again left knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh is parallel to the ground.
  3. Hold this lunge as you carry out a tricep ‘kickback,’ extending the left and proper elbow so your arms type a straight line as you push the dumbbells again previous your hips.
  4. Continue to carry the lunge place as you then drive your arms overhead, locking the elbows out, biceps close to ears. Then, repeat the tricep kickback motion.
  5. Then, drive via the entrance proper heel to reverse the motion and return to a standing place.
  6. Repeat the sequence, alternating the leg that steps out right into a entrance lunge.

Single Leg Mountain Pose And Bicep Curl Pulse

Targets: Legs, glutes, quads, biceps, low abs and core.

woman performing single leg mountain pose and bicep curl pulses in a yoga sculpt workout

How To Do Single Leg Mountain Pose And Bicep Curl Pulse

  1. Begin standing in mountain pose, ft collectively together with your huge toes touching. Hold a set of sunshine dumbbells in every hand at your sides, palms going through outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, carry out a half bicep curl. Pause on the prime to carry each arms at a 90-degree angle.
  3. Shift your weight into your left foot as you increase your proper knee up so as to add a stability problem. Right knee is bent at a 90-degree angle to search out single leg mountain pose.
  4. With management, pulse the appropriate knee up an inch and down an inch. At the identical time, slowly pulse the sunshine weights up an inch and down an inch to work the biceps.

Modification: Option to omit the stability problem and carry out the bicep curl pulse from mountain pose, maintaining each ft on the bottom.

Warrior II Half Wrap

Targets: Legs, glutes, quads, hamstrings, hip adductors, hip flexors, arms, abs and core.

woman performing warrior two to a half wrap in a yoga sculpt workout

How To Do Warrior II Half Wrap

  1. Start standing in a large stance place, ft wider than shoulders (roughly 3 ft aside). Toes going through ahead.
  2. Extend your arms straight out to your sides, arms parallel to shoulders. Relax your shoulders away out of your ears, creating size in your neck.
  3. Turn your left foot out 90 levels, toes face the entrance of your mat and are according to your left arm prolonged lengthy. Heel to arch alignment (left heel according to arch of proper foot).
  4. Then bend your left knee right into a lunge. Left knee stacked over left ankle, left toes pointing straight forward.
  5. Send the left fingertips to the mat as you prolong the appropriate fingertips overhead, in direction of the ceiling. Gaze up in direction of the ceiling.
  6. Find a half wrap by wrapping the left arm underneath the left hamstring. Pull the appropriate arm behind your again. Strive for fingertips to the touch behind you if attainable.

Modification: Option to omit the half wrap.

Horse Pose and Crossbody Reach

Targets: Inner thighs, outer thighs, glutes, quads, shoulders and arms.

woman performing horse pose and a crossbody reach in a yoga sculpt workout

How To Do Horse Pose And Crossbody Reach

  1. Stand with ft wider than hips, heels in and toes identified (horse pose or sumo squat stance).
  2. Bend your knees to decrease down right into a squat, pushing your knees out in direction of your pinky toes as you drop your hips parallel to your knees.
  3. Hold low as you alternate a crossbody attain. Shift your weight into your left foot as you attain the appropriate arm throughout your physique.
  4. Then reverse the motion, shifting your weight into your proper foot as you attain the left arm throughout your physique. Alternate for the timed interval.

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