Freestyle Yoga Gym Bodyweight Workout for Paddy

Disclaimer: Not all  any kind of exercise, fitness or wellness regimes suitable everyone, before starting any activity always seek advise of physician or other qualified health provider.

Benefits: empowering routine, that will stretch lower back and release tension in your spine, as well this routine will strengthen center of your body, ABS, lower back, pelvic floor and tone up your arms, legs and buttocks.

  1. Standing Tall (quick scan through your alignment) adding up circle movements for your neck, shoulders, wrists, forearms, hips, knees for first 5-10 minutes
  2. Standing overhead stretch -shoulder stretch- side stretch, 4 reps
  3. Standing active back extension- forward fold, 4 reps
  4. Kneeling all fours – angry cat, 10 reps
  5. Down dog-kneeling all fours- bottom to heals stretch, 4 reps
  6. Kneeling  twists L/R,  4 reps
  7. Kneeling all fours – bottom to heals stretch, 4 reps
  8. Superman, opposite arm&leg raises, 10 reps
  9. Kneeling all fours – bottom to heals stretch, 4 reps
  10. Quadruped with Alternating Extremities, 4 reps(watch your back)
  11. Kneeling all fours – bottom to heals stretch, 4 reps
  12. Down dog- dolphin push up, 4 reps
  13. Contralateral limb raises, 4 reps
  14. Shoulder bridge, 4 reps
  15. Knee to chest L/R – Knee  to side twist L/R, 4 reps
  16. Down dog-kneeling all fours- bottom to heals stretch,  4 reps
  17. Down dog – kneeling lunge- kneeling hamstring stretch, 4 reps
  18. Plank – Down dog, 10 reps
  19. Forearm side plank & twist L/R,  4 reps
  20. Kneeling side reaches 4 reps,  L/R
  21. Lying quad stretch L/R, 4 reps
  22. Back extensions, 4 reps
  23. Down dog- swan, 4 reps L/R
  24. Back extensions, 4 reps
  25. Plank to Down dog, 10 reps
  26. Down Dog Finger walk-Chair Squat- Forward Fold, 4 reps
  27. Prone walkout, 30 secs
  28. Crossover running Plank 30secs
  29. Down dog – kneeling lunge- kneeling hamstring stretch, 4 reps
  30. Down dog- lunge twists, 4 reps
  31. Upward plank 30 secs, 4 reps
  32. Wide legs stretch -Inner thigh L/R- wide legs forward fold & twist L/R, 4 reps
  33. Down dog -plank, 4 reps
  34. Standing Tall- lunge to row, 4 reps
  35. Hel raises- Pistol squat – wall squat, 4 reps
  36. Standing tall to Single leg dead lift, 4 reps
  37. Heel raises- Pistol squat – wall squat, 4 reps
  38. Handstand push up, 4 reps
  39. Finishing up with your ordinary stretching routine, holding for at least up to 30 seconds in each one. N.B. Paddy, Please let me know what do you think?
  40. TIPS: If required, add some challenge with push-pull technique or rest after more challenging exercises (up to 30 secs)& of course, make sure breathing is happening. Lets begin, take a couple nice and deep breaths and… Good Luck with your practice!
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