For me, I can only last about a good 30 minutes (maybe 45) when I do a workout at home. It’s not that there’s nothing to do there, but I get distracted by house stuff, animals, people, and it often pulls me out of my motivation. So this 25 minute workout was GREAT to it in during lunchtime — got a yoga warm-up and cool down and just enough of ‘the hard stuff’ to leave me feeling pumped up after.
*Note: this video has been sped up -- real time to complete will be around 25 minutes*
WARM UP STRETCH:
* kneeling down, stretch your arms over head a couple times, working in some side bends
* clasp your hands behind your back and fold forward - nice shoulder stretch
* childs pose for a good couple of breaths
* in tabletop, cat and cow a few times
* downward dog - stretch it out and sway your hips
* floating table to help kick-start your abs
* back to downward dog and walk slowly to front
WORKOUT (REPEAT TWICE):
* 10-15 seconds of jumping jacks
* 12-15 air squats
* 10-12 overhead presses -- I used 10 lb weights
* 8-10 v-ups
* 8-10 push-ups
* 5-6 side-plank twists (each side)
* 8-10 laying down chest fly's - still using 10 lb weights
* 8-10 back lunges (each leg)
COOL DOWN STRETCH:
* standing at the top of your mat, arms overhead and down a couple of times, working in some side bends
* standing cat cows then fold forward and hold
* chair pose lowering down to sitting down
* reverse plank (or reverse table for modification)
* fold forward straight legs
* right knee bent in - twist; switch sides
* wide legged fold - down the center and each leg
* in tabletop, thread the needle on each side (right arm up and slide under left shoulder placing right shoulder and arm on ground with your right cheek - reverse)
* roll shoulders and stretch arms while kneeling or cross-legged
* childs pose for a good few breaths
* on back - gentle bridge (with option of arms clasping underneath for a shoulder stretch)
* hug needs in and spinal twist on each side
* rest in savasana until your breath is completely back to normal
Hope you enjoy!!