Lengthen and strengthen with this fusion power yoga workout: combining powerful yoga flows with heart-pumping cardio intervals!
Zero30 DAY 4: 30-Minute Intense Power Yoga!
Zero30 is a FREE 2-Week, No Equipment, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here:
https://www.nourishmovelove.com/zero-30/
OR find all of the Zero30 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbhpBvfAi3FZlmB2ZUlrFJHX
SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join
THE WORKOUT: 30-Minute INTENSE Yoga Workout (Zero30 Day 4)
► EQUIPMENT: None!
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
Flow from one power pose to the next with optional cardio bursts built in to raise your heart rate. We'll move in a natural pace from one move to the next.
►Workout Outline:
1⃣ Rib Cage Breathing + Flow
2⃣ Plank + Side Plank Pose
3⃣ Down Dog to Crescent Lunge + Arm Flow
4⃣ Warrior III Sequence
5⃣ Chair Pose (Cardio Burst)
6⃣ Mountain Pose + Single Leg Mountain Twist to Warrior III, Warrior II, Triangle + Balancing Half Moon
7⃣ Star Pose to Horse Pose to Wide Leg Forward Fold
8⃣ Cardio Burst
9⃣ Plank Forearm Drops OR Push Ups + Belly Chest Expansion Stretch
Down Dog to Table Top Stretches
Find the breakdown of each of these exercises in this post:
https://www.nourishmovelove.com/zero-30-yoga-workout
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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WEARING (affiliate links):
► lululemon Align High-Rise Leggings - https://creatoriq.cc/3qQYC5K
► lululemon Align High-Neck Tank - https://creatoriq.cc/3S34l4t
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► TIME STAMPS:
00:00 Workout Introduction
00:40 Rib Cage Breathing + Flow
02:50 Plank + Side Plank Options
05:25 Down Dog, Crescent Lunge + Arm Flow Back + Up
07:50 Warrior 3
14:32 Chair Cardio
19:50 Mountain + Single Leg Mountain Twist + Warrior 3, Warrior 2 + Triangle + Balancing Half Moon
23:07 Star + Horse + Wide Leg Fold
24:02 Cardio Burst
28:02 Plank Forearm Drops OR Push Ups + Belly Chest Expansion Stretch
28:40 Down Dog to Table Top Stretches
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►Is this workout Pregnancy/Postpartum Friendly? With modifications. Slow down movements as needed. Add an incline to planks, avoid twisting motions, and modify core exercises as needed. Alternatively, sub this pregnancy-friendly yoga workout: https://youtu.be/51KzEXZ3Xrs
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Find all of the Zero30 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbhpBvfAi3FZlmB2ZUlrFJHX
Download the Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here:
https://www.nourishmovelove.com/zero-30/
FREE WORKOUT PROGRAM: Zero30
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!
WEEK 1:
Day 1: Full Body Strength -- https://youtu.be/2we2gPU7Zys
DAY 2: HIIT Bodyweight Arm Workout -- https://youtu.be/Nr_1_TlZfOc
DAY 3: Bodyweight Leg Workout (STRENGTH) -- https://youtu.be/LPNPTTjdIhQ
DAY 4: Intense Yoga Workout -- You are here!
DAY 5: Bodyweight HIIT Workout -- https://youtu.be/fr-GDIh-kpk
WEEK 2:
DAY 6: HIIT Leg Workout, No Equipment -- https://youtu.be/DShbl0K2y6o
DAY 7: No Equipment Arm Workout: Arms + Abs -- https://youtu.be/tEksVOR_aBE
DAY 8: Yoga -- https://youtu.be/1UqLUt1dYEY
DAY 9: Cardio + Core Workout At Home, No Equipment -- https://youtu.be/mM6hiv6hiUs
DAY 10: No Equipment Workout: Intense HIIT -- https://youtu.be/8z2siutoVqs
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SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe
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► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/
►FOLLOW On Instagram:
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www.nourishmovelove.com
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#bodyweightworkout #poweryoga #yogaathome