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Here's the scoop...If you're familiar with yoga flows, the idea is that you move from one position to the next in one big smooth motion. That is what inspired this strength flow. There is an advanced version of this routine here.
You will be continuously moving from one body weight strengthening exercise to the next. The emphasis is on control and stamina--don't give up! Follow along with the video the first few times, and then you should be able to take it from there. Be sure to take the time to really learn the exercises, developing impeccable technique. Watching yourself in a mirror helps. This routine can be combined with another Intermediate Workout to add variety throughout your week. |
Always perform a thorough Dynamic Warm-up before beginning, and finish with a Complete Cool Down of foam rolling and stretching when finished.
Treat the group of exercises as one big circuit, flowing smoothly from one exercise to the next with no rest. You may rest in downward dog for 5-10 long deep breaths when you finish the full circuit. When you feel fully rested, shift your bodyweight forward and begin the push-ups again.
I recommend performing this routine several times, adding another set or a couple more repetitions each time you do it.
Treat the group of exercises as one big circuit, flowing smoothly from one exercise to the next with no rest. You may rest in downward dog for 5-10 long deep breaths when you finish the full circuit. When you feel fully rested, shift your bodyweight forward and begin the push-ups again.
I recommend performing this routine several times, adding another set or a couple more repetitions each time you do it.
The Exercises1a Push-ups 1b Sit-throughs 1c Spiderman crawl to low lunge 1d Split squats 1e Side split squats 1f Deep squat w/ overhead reach 1g Inchworms 1h Prone swimmers Rest in downward dog... |
The NumbersPerform this flow 3 times through...
8x 4x/side 4x/side 8x/side 8x/side, alternating 4x/arm 8x 8x 5-10 long deep breaths |
