Mashup Workout
Posted: June 20, 2012 Filed under: Home workout, Yoga | Tags: clean and press, jumping jacks, kicks, leg lowers, pushups, sandbag, squats, sun salutation, triangle, warrior, yoga Leave a comment »Today’s (fun I might add) home workout is a two-parter and a mashup of workout styles. I’ve been feeling kind of bored and unexcited recently with doing the workouts sometimes, or found it harder to make a workout I could really excited about. Well, this one was definitely fun and not the same ole same ole. So below you’ll find some lengthy explanations for the workouts, but never fear, these really are less complicated than you think. And, if you need extra help and aren’t a yoga expert, there are plenty of things online to help with poses if I wasn’t clear enough. Just be sure to do only what you can do. I’m going to show some different options that you shouldn’t do if you don’t feel comfortable with the base level pose.
So here we go. The first part is an un-timed, yoga part. Timing yourself here isn’t really the point. I love how the warrior poses and the triangle pose really open up your hips. You can feel the stretch and it’s great.
Part I:
You will do six sun salutations, at the end of each of these you will do a warrior pose or a variation, should you feel comfortable. So it will be
Sun salutation – warrior pose right foot front for ten breaths
Sun salutation – warrior pose left foot front for ten breaths
Sun salutation – warrior pose or variation right foot front for ten breaths
Sun salutation – warrior pose or variation left foot front for ten breaths
Sun salutation – warrior pose or variation right foot front for ten breaths
Sun salutation – warrior pose or variation left foot front for ten breaths
To do a sun salutation, begin standing with legs hip width apart. Lift your arms over your head, then swoop them down to the floor and bend over. Jump or walk your legs out into a plank. Lower your self down and move into upward dog, put your feet upside down on the mat. Then from here, move your feet back onto the floor and lift your butt into the air, and lower you head, keeping your back straight. You can settle into this pose as long as you like. Next, put your right front in between your hands, pointed straight to the front, turning your back left foot perpendicular. Lean into a lunge on your front right foot as deep as you can for ten breaths – in an out. This is warrior pose. Move your feet back to your hands and stand up straight again. This starts the next sun salutation, the second one, which will have the left foot forward. The next two poses could be the triangle pose shown below. The last could be the warrior pose with prayer hands, also shown below. My body should be turned more towards the camera probably. This isn’t super easy to do, so don’t do it if the warrior pose is challenging, or the triangle pose. Listen to your body.
downward and upward dog:
Warrior:
Triangle:
Warrior with prayer hands:
Once you have down the six sun salutation plus warrior poses, the first part is done.
The second part is a 12-minute workout.
4 exercises, 3 times through.
Set your interval timers to 12 rounds, 10 seconds off, 50 seconds on
Squat kick up 18 / 15 / 15
Pushup with sandbag, clean and press 6 / 5 / 5
Jumping Jacks 45 / 49 / 50
Side leg lowers 8 / ? / 13 – I ended up doing just regular leg raises, down an up, because these were too hard and I couldn’t really do them, haha
Squat kick up
Go into a squat, keeping your back straight and your knees from going over your toes. As you stand, kick up as high as you can on one leg. That is one rep. After the next squat, kick with your other leg.
Pushup with sandbag, clean and press
If you have a sandbag or equivalent, do a pushup with your hands on it, then pick it up and lift it and flip it, using your power from your legs. Then straighten up and stand with the weight. If you don’t have a weight or something that could sub out, then simply do a pushup, then a squat. Each combo would be a rep.
Jumping Jacks
You know what these are. Each time your legs and arms go out, one rep.
Side leg lowers/leg raises
So this little experiment didn’t work out so well, haha. Maybe you will be able to do it. I lifted my leg up to the ceiling, laying down. I tried to lower both legs to the side, using only my ab muscles, keeping them off the floor and straight. I couldn’t do all these things. I could do it if they were bent. Anyway, I just got irritated and started lifting them up and down normally.
Disclaimer: I am not an expert, ask your doctor, do these exercises at your own risk!
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