Get Your Glow On – Kamloops Yoga Boot Camp Workout

One of the best ways to feel good is to breathe deeply, get your blood flowing, and move your body in ways that make you feel strong and balanced.

On that note, here’s a Yoga Boot Camp workout you can do at home. It’s a great way to prepare your body for the next session of Kamloops Yoga Boot Camp too!

Remember to take full responsibility for your body, using any modifications that are appropriate and only doing what is safe for you at this time. If you don’t know an exercise, choose something different. These are exercises we use often in YBC.

Workout:

Stand tall and feel your feet on the earth. Take three, slow deep breaths and bring all of your awareness to the here and now. Set your intention and perhaps sing 3 oms to begin.

Warm Up: (30 sec each)
– Jog in place
– Jumping jacks or steam engines
– Butt kicks
– High knees
– Cross country skiers

Movement Prep or light stretching (3-5 min.)

Strength and Core:
– Lunges (15-20 each side)
– Forearm Plank (if possible, lift opposite leg and arm, alternate. 30-60 sec)
– Maria Press (Squat with bicep curl and shoulder press. 20-25 reps)
– Bicycle crunches (25 each side)
– Plank Rows ( 20 each side)

Cardio Blast:
– Jump squats (20)
– Mountain Climbers (20)
– Cross country skiers (20)
– Snowboarders (20)

Balance and Stability:
– High lunge to Warrior III (5 each side, slow and controlled)
– Warrior II (hold 30 sec each side)
– Tree Pose (30 sec each side)
– Side Plank (30 sec each side)

Repeat entire workout 2-3 times (or just start with one!)

Yoga Cool-Down:
– Stand tall, stretch triceps and shoulders/arms, breathing
– Standing forward bend, interlace hands behind for shoulder stretch
– Down Dog
– Lunge, arms up (hip flexors and quads)
– Runner’s lunge (hamstrings)
– Triangle or Side Angle (side stretch)
– Wide squat (inner thighs)
– Wide leg forward bend (hamstrings)
– Pigeon thigh stretch (or any quad stretch, even standing)
– Pigeon or Thread the Needle (hips)
– Supine twist
– Hamstring Hug
– Savasana (relax and breathe)

Be sure to stay hydrated and reward yourself with a high protein meal after.

And be kind with yourself! If you’ve found yourself hibernating this winter, remember to start back up on your fitness and yoga path with baby steps. One day at a time. 🙂

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