Get ready to challenge your body and fitness in new ways—this workout combines three yoga moves with three kickboxing moves. This fitness style blend forces your body to use “non-traditional” muscles that don’t always get activated. It demands attention from the muscles called “synergistic muscles”—the smaller muscles that support and direct the larger muscles like the quads, hams, and deltoids. By firing up these smaller, supportive muscles, you get two benefits: new muscle tone and definition, and functional training to promote good joint mechanics.
The Workout: Complete the first three exercises in order for the reps noted. Then complete the next three exercises, each for one minute on each side. After finishing this circuit of the six exercises, rest for one minute, then repeat the circuit two more times for a total of three sets!
Check out the full workout in the pin-able graphic below, and continue on down the page for how-tos for each of the six exercises.
The Workout: Complete the first three exercises in order for the reps noted. Then complete the next three exercises, each for one minute on each side. After finishing this circuit of the six exercises, rest for one minute, then repeat the circuit two more times for a total of three sets!
Check out the full workout in the pin-able graphic below, and continue on down the page for how-tos for each of the six exercises.
MOVE 1Down Dog Split
From a traditional down dog position, reach your right leg back behind you. Activate your glutes, and keep both feet flexed at all times. Hold this position for three seconds, then lower your leg back to down dog. Repeat by raising your left leg. Continue alternating to do a total of fives reps on each side.
MOVE 2Side Plank
From a straight-arm pushup position, bring your feet together and then rotate onto your left hand and left foot so that your feet and hips are stacked on top of each other. Be sure to keep a straight line from your feet through your hips to your shoulders. From this position, drop your hips two inches and then raise them four inches. Repeat this movement for 15 reps. Switch sides and complete the 15 reps on your right.
MOVE 3Warrior III
To start, balance on your left foot and raise your arms overhead in one long straight line. From here, rotate forward until your body is parallel to the ground from hands to heel. Keep your left leg extended without locking your knee, and actively reach forward with your arms. Hold this for two seconds. Return to start, and repeat this movement on your right leg. Continue alternating to do a total of fives reps on each side.
MOVE 4Power Side Kick
Begin with knees bent and feet shoulder-width distance apart. Activate your left leg to maintain your balance and kick your right foot to the side. Imagine someone standing next to you and aim for his or her midsection with your heel. Use your arms for balance and maintain a slight bend in your right leg for support. Return to the starting position. Repeat this movement for one minute, then switch sides and repeat for another minute.
MOVE 5Straight Punch
Begin in a “sports-ready” position with your left foot slightly in front of your right foot (A). With your fists level with your chin, pivot on the ball of your right foot, and spin your hips forward to generate some power and throw a punch with your right fist. Imagine you are aiming for your target’s chin (B). Return to the starting position. Repeat this movement for one minute, then switch sides and complete the same movement with your left fist for one minute.
MOVE 6Split Squat to Front Kick
Begin in a split stance with your left foot forward and your weight balanced between both legs. Drop straight down into a lunge (A), activate your legs to push back up, and immediately move into a front kick. Lead with your heel and aim for your target’s midsection (B). Immediately move back into the starting position, and continue repeating the movement on this side for a total of one minute. Switch sides and repeat for one minute.
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