Overview

So I’m finally back in the gym after a 6 week hiatus. Summer is right around the corner and I’m ready to put in some work.

Last fitness session, I began a 21 Day challenge to prepare my body for a transformation. It has been going great. I have strongly resisted bread and honestly don’t miss it. However, now it was time to put some action behind the talk. So I headed to my gym to begin this quick warm up, them I explored the machines. However, you can simply do this warm up at home with no major equipment needed.

To get me back into the routine, I started with this altered yoga warm up, some of which I learned from a personal trainer. However, I made my own tweaks based on yoga exercises that have worked for me. It is aimed at strengthening your core. Grab a mat, your workout music and your bottle of water to try out these yoga poses.


Yoga Workout

Duration: 10 minutes

Aim: Core Strength

Level: Moderate


Exercise/ Yoga poseTime
Boat Pose (Navasana)
30 seconds
Elbow to Knee (Bird Dogs)60 seconds
Boat Pose30 seconds
Yoga Bridge 60 seconds
Rest15 seconds
Elbow Plank60 seconds
Lying Spinal Twist60 seconds
Yoga Bridge60 seconds
Elbow Plank60 seconds
Rest15 seconds
Left Knee to Chest30 seconds
Right Knee to Chest30 seconds
Elbow Plank60 seconds
Ab curls15 seconds
Savasana (Corpse Pose)15 seconds

Poses (For Reference)

Boat Pose

[bctt tweet=”The boat pose strengthens abdominal muscles by forcing your core to keep your body balanced.”] Navasana (boat pose) is also said to create a state of healthy being.

In a sitting position, slowly extend your both legs in an angled position pointed up high. Extend your arms towards your feet. Attempt to hold this pose for 30 seconds.


[bctt tweet=”The elbows to knee pose creates balance while strengthening your core.”] Start on all fours. Extend your right leg and your left arm simultaneously. Then bring your left arm to your right leg. Alternate sides by extending opposite arm to opposite leg. Do as many reps as you can for 60 seconds.


Yoga Floor Bridge

[bctt tweet=”The floor bridge is amazing as it challenges your body to balance while stabilizing your lower back and engaging your glutes.”] It also strengthens your core and works wonders for your glutes.


Elbow Plank

Keep your body in a straight line as you do this elbow plank for 60 seconds. This pose works your arm muscles as it tones your core, while also strengthening your back.


Knee To Chest

Raise your left knee to your chest and hold for a few seconds. Work on your left side for 30 seconds before switching to the right side. Repeat the same movement on your right side by bringing your right knee straight to your chest as close as you can get it. Hold it for a few seconds. Make sure to engage each side for 30 seconds each.

The lying Spinal twist engages your obliques (side muscles) as well as your spine. Twist slowly from side to side for 60 seconds. Make sure to engage your core (suck in those ab muscles).


Ab curls parallel to a crunch, engages your core muscles for that toned look. Start by laying flat on your mat with your knees up and feet planted on the ground. Then curl up slowly towards your knees. Make sure to go slowly to really make your muscles work. However, you can challenge your core muscles by adding weight or you can go faster, mix up your speeds once you get the hang of ab curls.


That’s it! Congratulations! You made it! Follow the exercise list above to know which order the poses should be. Also, look at the time allotted for each pose. Try your best to go through the entire 10 minutes, since it is such a short yoga session. Remember, it’s just a warm up with 3 rest periods including the Corpse Pose. However, always listen to your body. If it says stop, take a break and try again later.

Leave a Reply

Overview

So I’m finally back in the gym after a 6 week hiatus. Summer is right around the corner and I’m ready to put in some work.

Last fitness session, I began a 21 Day challenge to prepare my body for a transformation. It has been going great. I have strongly resisted bread and honestly don’t miss it. However, now it was time to put some action behind the talk. So I headed to my gym to begin this quick warm up, them I explored the machines. However, you can simply do this warm up at home with no major equipment needed.

To get me back into the routine, I started with this altered yoga warm up, some of which I learned from a personal trainer. However, I made my own tweaks based on yoga exercises that have worked for me. It is aimed at strengthening your core. Grab a mat, your workout music and your bottle of water to try out these yoga poses.


Yoga Workout

Duration: 10 minutes

Aim: Core Strength

Level: Moderate


Exercise/ Yoga poseTime
Boat Pose (Navasana)
30 seconds
Elbow to Knee (Bird Dogs)60 seconds
Boat Pose30 seconds
Yoga Bridge 60 seconds
Rest15 seconds
Elbow Plank60 seconds
Lying Spinal Twist60 seconds
Yoga Bridge60 seconds
Elbow Plank60 seconds
Rest15 seconds
Left Knee to Chest30 seconds
Right Knee to Chest30 seconds
Elbow Plank60 seconds
Ab curls15 seconds
Savasana (Corpse Pose)15 seconds

Poses (For Reference)

Boat Pose

[bctt tweet=”The boat pose strengthens abdominal muscles by forcing your core to keep your body balanced.”] Navasana (boat pose) is also said to create a state of healthy being.

In a sitting position, slowly extend your both legs in an angled position pointed up high. Extend your arms towards your feet. Attempt to hold this pose for 30 seconds.


[bctt tweet=”The elbows to knee pose creates balance while strengthening your core.”] Start on all fours. Extend your right leg and your left arm simultaneously. Then bring your left arm to your right leg. Alternate sides by extending opposite arm to opposite leg. Do as many reps as you can for 60 seconds.


Yoga Floor Bridge

[bctt tweet=”The floor bridge is amazing as it challenges your body to balance while stabilizing your lower back and engaging your glutes.”] It also strengthens your core and works wonders for your glutes.


Elbow Plank

Keep your body in a straight line as you do this elbow plank for 60 seconds. This pose works your arm muscles as it tones your core, while also strengthening your back.


Knee To Chest

Raise your left knee to your chest and hold for a few seconds. Work on your left side for 30 seconds before switching to the right side. Repeat the same movement on your right side by bringing your right knee straight to your chest as close as you can get it. Hold it for a few seconds. Make sure to engage each side for 30 seconds each.

The lying Spinal twist engages your obliques (side muscles) as well as your spine. Twist slowly from side to side for 60 seconds. Make sure to engage your core (suck in those ab muscles).


Photo Credit: Demand Media Studios

Leave a Reply

error

Enjoy this blog? Please spread the word :)

%d bloggers like this: