This holiday themed yoga sculpt is a fun way to get into the holiday spirit while getting a good sweat on. Tons of classics in the playlist from Michael Buble, Justin Bieber, Ariana Grande, Pentatonix, and Kelly Clarkson.
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Playlist
You can find the full playlist here on Spotify
Integration
Song: It’s Beginning to Look a Lot Like Christmas by Michael Bublé
Intention: Gratitude for precious time with your loved ones. The holiday season can be a stressful time but I challenge you to remember what the holidays are all about and cherishing the time you have with family and friends.
Sun A
Song: Last Christmas by Wham!
- Mountain with Side Body Twists
- Toe Taps, Spider Crunches, Shoulder Taps
Cardio
Song: Feliz Navidad – Dance Mix by Serge Gauya
- Running to Presents
- Jack With a Punch
- High Knees
- Burpees to End
Sun B
Song: Mistletoe by Justin Bieber
Chair Pose –> Chair with Airplane Arms –> Chair Pose –> Forward Fold –> Halfway Lift –> Chataranga –> Inhale Right Leg High –> Exhale knee to elbow –> Inhale Leg High –> Low Lunge –> High Crescent –> Knee Drives –> High Crescent –> Warrior 2 –> Reverse Warrior –> High to Low Plank
Repeat L Leg
Squats 1
Song: Sleigh Bells (PhatCap! Trap Remix) by Trap City
Leg Commandos –> Up to 80% partial squats –> Wide to Narrow Squat Jumps
Sun B +
Songs: Santa Tell Me & December by Ariana Grande (Little Drummer Boy by Pentatonix as backup time filler)
Same as Sun B but instead of Knee Drives do Shiva Squats
Second Round do 90/90 lunges with arm exercises
Tabata
Song: The Nutracker by Davoodi
20 seconds on 10 seconds off for entire song
- Pushups
- Burpees
Sculpt 1
Songs: Merry Christmas, Happy Holidays by *NSYNC and Deck the Halls by Jesus DJ GC Velazquez
Standing Tricep Dips –> Chair Pose –> Reverse Flies –> Chair Pose –> Reverse Lunges with Knee Up to Arm Exercise –> High Crescent –> Warrior 2 –> Side Lateral Raises –> Star –>Oblique Dips –> Jump Squats
Squats 2
Song: Drummer Boy by Justin Bieber
Curtsy Squats –> Squat with Leg Raises + Pulse/Hold
Sculpt 2
Songs: Santa Claus is Coming to Town by Pentatonix & Deck the Halls and Underneath the Tree by Kelly Clarkson
On knees Row to Tricep Extension –> Standing –> Hinge forward Reverse Fly –> Step Left foot back –> Reverse Lunges with Knee Up to Arm Exercise –> High Crescent –> Warrior 2 –> Rotator Cuffs –> Star –> Squat pulses –> Oblique Twist with Punch
Glutes
Song: Jingle Bell Rock by Glee Cast
L&R Donkey Kicks with Pulse
Abs
Song: Winter Wonderland/Here Comes Santa Claus by Snoop Dogg, Anna Kendrick
Boat with Russian Twist , In and Out Boat –> Yogi Bicycles –> Cherry Pickers –> 30/60/90 with flutter kicks
Surrender
Song: Have Yourself a Merry Little Christmas by Michael Bublé
Savasana
Song: Silent Night by Pentatonix
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WEARING:
YOGA EQUIPMENT:
Happy Holidays!!
xx,
