Happy Memorial Day Weekend! With Covid I’ve been mixing up my Yoga Sculpt Sequence way more frequently as I’ve shifted to IG Lives & IGTV sculpts (scroll all the way down for my virtual schedule). The following is a more recent yoga sculpt routine I led on IG Live & loved.
Integration
Song: Today by ODESZA
Child’s Pose –> Hovering Table Top with Knee Dips –> Downdog –> Ragdoll Pose –> Intention
Intention
Presence. With Covid there are so many distraction practicing at home compared to in studio. Really focus on staying present for the next 60 min of class and giving your body what it needs.
Cardio
Song: Bonfire – Chris Lake Remix by Felix Jaehn, ALMA
Jumping Rope –> Toe Taps with Book (block in studio) –> Jumping Jacks –> Front Facing Skater Jumps –> Smurf Jumps –> Book Toe Taps –> High Knees
Try and wrap up cardio slightly before song ends to give time for walking mountain recovery.
Sun A
Song: Freedom by Kygo, Zak Abel
Inhale Mountain –> Exhale Baby Backbend –> Inhale Mountain –> Ex Forward Fold –> In Halfway Lift –> Exhale High Plank Toe Taps –> Exhale High Plank –> In 2 in. forward –> Ex Low Plank –> In Up Dog –> Ex Down Dog –> In Look Forward –> Ex Forward Fold –> In Halfway Lift –> Ex Forward Fold
Repeat 2X. Spider Crunches & Plank Jacks next rounds.
Sun B
Song: Woke Up Late (feat. Hailee Steinfeld) by Drax Project
In Chair Pose –> Ex Forward Fold –> In Halfway Lift –> Ex Chataranga (High to Low) –> In Up Dog –> Ex Down Dog –> In Left Leg High –> Ex Low Lunge –> In High Crescent –> Single Leg Crunch (Drive knee into chest with bend in standing knee) –> In High Crescent –> Ex Warrior 2 –> In Reverse Warrior –> Ex High to Low Plank Chataranga –> In Up Dog –> Ex Down Dog.
Repeat lifting Right Leg High.
Plank Challenge
Song: Werk by CID
- Plank with arm raises
- High to Low planks (Commandos)
- Forearms dolphin pushups
- Side plank thread the needle
- Forearm knee dips
- Side plank thread the needle
Squats 1
Song: Deep Down Low by Valentino Khan
- 2 Count Lift to 80%
- Hold Low with Calf Raises
- Squat with Twist
- Froggie Squats
Sun B +
Songs: Love No More by Loud Luxury, anders & Piece of Your Heart – Alok Remix by MEDUZA, Alok & It’s You – Broiler Remix by Syn Cole, Broiler
Grab Weights –> Inhale Chair Pose –> Exhale Chair w/ Airplane Arms Pulse –> In Chair –> Ex Forward Fold –> In Halfway Lift –> Ex High to Low Plank (Chataranga) –> In Up Dog –> Ex Down Dog
In Look Forward –> Ex move palms to outside edges of mat for Wide Arm Pushups –> Exhale Down Dog
In Lift Left Leg High –> Exhale Low Lunge –> Inhale High Crescent –> Ex Stack R foot in 2 inches. Prepare for 90/90 lunges with Bicep Curl. Lower/Lift then Pulse & Hold. –> In High Crescent –> Ex Warrior 2 –> In Reverse Warrior –> Ex Pull Pivot Plant Chataranga –> In Up Dog –> Ex Down Dog.
In Look Forward –> Ex Grab book (block in studio) and place on RIGHT side of mat for Elevated Wide Arm Pushups. –> Exhale Down Dog
Repeat R Leg with 90/90 Hammer Curls.
In Look Forward –> Ex Grab book (block in studio) and place on LEFT side of mat for Elevated Wide Arm Pushups. –> Exhale Down Dog
Tabata Burst
20 seconds on 10 seconds break – 2 rounds
- Double Pulse Squat Jump
- Mountain Climbers
- Burpees
Sculpt Series
I either do this all to Big Bootie Mix Vol. 17 (start about 1 min in when music picks up) OR Fuego by Alok, Bhaskar –> Sixteen – Don Diablo Remix by Ellie Goulding, Don Diablo –> GUD VIBRATIONS by NGHTMRE, SLANDER –> All Night Long by Jonas Blue, RetroVision –> Got The Love by Don Diablo
- Standing Tricep Dips
- Inhale chair –> Exhale step Left foot back
- Wide arm rows –> Inhale High Crescent –> Exhale Warrior 2
- Side lateral raise to Lunch tray (combo) –> Inhale Star
- Oblique Twist with Punch
- Chair Reverse Fly –> Exhale step Right foot back
- Narrow row to Tricep Kickback –> Inhale High Crescent –> Exhale Warrior 2
- Bicep Curls –> Rotator cuffs –> Inhale Star
- Oblique Dips
Squats 2
Song: Blasé by Ty Dolla $ign, Future
Curtsy Squats & Squat with Leg Raises
Glutes
Song: RITMO (Bad Boys For Life) by Black Eyed Peas
Donkey Kicks –> Fire Hydrants (Both Legs)
Abs
Song: Fun by Kaskade
- Russian Twists with Book (or block in studio)
- Boat Pose Book Pass to Extended Legs & Arms (like a V-Up) and pass book back to knees & then extend out again
- Scissor Kicks Book Pass (rotate direction)
- Cherry Pickers with Book on Soles of Feet
Surrender
Song: Stuck with U by Ariana Grande, Justin Bieber
Savasana
Song: Waves – Acoustic by Dean Lewis
Exit
Song: Never Let You Go (Acoustic) by Landon Austin
Virtual Schedule
With Covid Shutdowns I am teaching the following virtual classes every week:
- IG LIVE Yoga Sculpt every Tuesday @6:30p ET on @thefitdelish.
- 45 min ZOOM HIIT Workouts every Wed @6:30p ET via @thestudio_dc
- Sunday Live HIIT Workouts every Sun @11:30am ET on @thefitdelish.
Send me your email address to get added to my weekly schedule reminders!
Let me know what you think of this Yoga Sculpt Sequence & if you have any questions! If you like this post be sure to also check out:
- CorePower Yoga Sculpt Sequence + Playlist – March ’20
- CorePower Yoga Sculpt Sequence + Playlist – February 2020
- My CorePower Yoga Sculpt Teacher Training Experience
Also a few yoga essentials i’m loving this month:
Alo Yoga Bra ($54) | Free People Good Karma Bra ($48) | Free People Good Karma Leggings ($78) | White Hydroflask ($55) | LuluLemon Yoga Mat ($78) | Sweaty Betty Open Back Sports Bra ($70)
xx,
