Flow from move to move, focusing on your breath.
On all fours, exhale and round back, tucking pelvis. As you inhale, reverse the motion, arching back and looking up. Do 8 times.
2. Arm/Leg Extension
Extend right arm and left leg as you exhale. Inhale and switch sides. Do 8 times on each side.
3. Child's Pose
Sit back on heels, lower forehead to mat, and reach arms forward. Hold for 6 to 8 deep breaths.
4. Downward-Facing Dog
Tuck toes and lift hips toward sky so body forms an upside-down V. Press heels and hands into ground; relax head and neck. Hold for 6 to 8 deep breaths.
Lower hips into a push-up position. Keep shoulders over wrists, abs tight, and spine long. Hold for 4 deep breaths.
Bend elbows, keeping arms close to body, and lower chest almost to mat. Hold for 4 deep breaths.
Lower body to mat, tops of feet on mat. Press into hands, lift and extend spine, and raise chest. Hold for 4 deep breaths.
8. Repeat from Downward-Facing Dog at a slightly faster pace (2 breaths per move). Do 4 times, ending in Downward-Facing Dog.
9. Warrior 2
Step right foot forward to lunge, right knee bent. Hips face side. Extend arms. Hold for 4 to 6 deep breaths.
10. Reverse Warrior
Lower left hand to back leg, reach right arm overhead, look up. Hold for 4 to 6 deep breaths.
11. Side Angle
Lower right forearm to right thigh. Reach left arm overhead. Look up. Hold for 4 to 6 deep breaths.
12. Lower hands to mat on either side of right foot, and step foot back into Downward-Facing Dog. Repeat from Warrior 2 with left foot forward.
13. Do entire sequence, from Move 4, 4 times total. Finish in Child's Pose with some deep breathing.
For all moves: Do 8 slow reps, then 16 fast ones. (For Moves 1 and 2, switch sides after each round.)
1. Lunge Cross Chop And Knee Lift
Hold a dumbbell overhead. Step right foot back into a lunge as you twist to left, lowering dumbbell. Return to start with right knee lifted. Immediately lower into next lunge.
2. Tap Lunge With Biceps Curl
Hold a dumbbell in right hand, arm extended at side. Lunge with right leg behind you and straight. Bend right elbow and raise dumbbell toward shoulder as you bring right leg in next to left foot. Extend right leg back and lower dumbbell. Skip the curl for the fast reps.
3. Chest Fly With Bridge
Lie faceup, legs bent, feet flat. Hold a dumbbell in each hand with arms out to sides. Raise hips off floor so body forms a line from knees to shoulders. Squeeze chest to bring arms together. Slowly lower arms. Keep abs tight and hips lifted entire time.
4. Power Drill
Fast Feet: With feet wide, quickly jog, barely raising feet off ground as if doing a football drill.
Do any type of aerobic exercise that you enjoy—walking, cycling, swimming, elliptical machine, or Zumba—at a moderate intensity for at least 20 minutes.
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