I love mixing the two of these together.
Start with an 8 min yoga warm up - a couple of Sun A's, a crescent lunge twist, a side plank, rag doll and child's pose.
The next 8 min perform a KB clean and push press ladder 1, 2, 3 , 2 , 1 on the right, then the left. Repeat until the 8 min are up. Even off your sides.
Do some more yoga for the next 8 min - can make it high intensity - I like doing 20 mountain climbers in between Sun B's including Warrior 1 and Warrior 2.
The next 8 min do a KB clean into a front squat ladder - same repetitions as the previous.
The last 13 min do some hip and hamstring stretches - standing split, 1/2 pigeon, partial splits, either 2 bridges or 1 bridge and 1 wheel, spinal twist. End in savasana.
Done in 45 minutes!
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