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Lately my class schedule has me lifting more days than not and I have been feeling the difference. I have lost a lot of the flexibility I once had and I often feel tight. There are rumors floating around the gym that more pilates and yoga fusion classes will be added to the schedule in January and I want to teach one. But since I can barely touch my toes these days, I figure I better get to work on length, balance, and flexibility. That's the focus of this workout.
Unlike many 12 minute workouts, this one is more about moving slowly with control and full body awareness rather than trying to complete as many reps as possible. Each exercise is still timed in one minute increments but my goal is to complete the series twice when time allows.
1. Walk out push ups: with feet under hips, roll forward reaching hands towards floor, bend knees when necessary. Place hands on floor and then walk out to full plank position, complete one push up, and then walk hands back to feet, and roll up to standing. Repeat.
2. Windmills: standing with feet very wide and toes pointed slightly out, extend arms out to sides at shoulder height. Bending over at hips, reach left hand to right toes, bending right knee and keeping left leg straight. Then rotate thru the waist and reach right hand to left toes, bending left knee and straightening right leg. Stay in bent over position with a flat back and tight abs to complete all reps.
3. Lunge with knee lift right: standing with feet hip's width apart and hands on hips, step back into a long lunge with right foot. Keeping chest lifted and back long, drop hips towards floor bending both knees, push front foot into floor as you drive back up to a standing position and immediately lift right knee hip height into a one legged balance. Repeat.
4. Lunge with knee lift left: standing with feet hip's width apart and hands on hips, step back into a long lunge with left foot. Keeping chest lifted and back long, drop hips towards floor bending both knees, push front foot into floor as you drive back up to a standing position and immediately lift right knee hip height into a one legged balance. Repeat.
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| Downward Dog |
6. Hover: lying prone, place elbows directly under shoulders and press forearms into the floor, tuck toes under and lift hips up to make a strong straight line from heels to top of head. Pull belly up and in and breath while holding hover position for full time.
7. Downward dog with leg left left: starting on hands and knees, tuck toes under to "grab" the floor and raise hips up to make an inverted V. Think of drawing your thighs towards chest and flattening your back. Lift extended left leg and raise heel toward the ceiling and then back down to touch toe to floor. Repeat.
8. Hover rotations: lying prone, place elbows directly under shoulders and press forearms into the floor, tuck toes under and lift hips and knees to make a strong straight line from heels to top of head. Pull belly up and in and breath. With some space between feet, slowly rotate to one elbow and the sides of feet, extend other arm to the ceiling so you are in side hover position. Return elbow to floor to center up, and then rotate the other way. Get a full balanced extension on each side before changing sides. Repeat.
9. 3 Triceps push ups to child's pose: get in full plank position with hands directly under shoulders, keeping elbows in close to the body, do 3 triceps push ups (drop to knees if needed). Keeping hands in place, push hips back until over feet for one breath in child's pose (rounded back, forehead on floor, hands extended forward), then press hips forward to return to plank and repeat.
10. Tree climb right leg: lying on back with knees bent, extend right leg toward ceiling. Pull navel to spine and lift head, then shoulders, and finally upper back off the floor as you use hands to "climb" up leg to touch arch of foot and then "climb" back down. Repeat.
11. Tree climb left leg: lying on back with knees bent, extend left leg toward ceiling. Pull navel to spine and lift head, then shoulders, and finally upper back off the floor as you use hands to "climb" up leg to touch arch of foot and then "climb" back down. Repeat.
12. Saw: seated with wide extended legs and long straight back, extend arms out to sides. Rotate at the waist, look down, and fold body forward reaching hand toward opposite foot as if you were going to saw off your pinkie toe with your pinkie finger, opposite hand is reaching back behind you. Roll up to long back and repeat to the other side. Each time fully extend arms so fingers are polar opposites the whole time. Feel the rotation in the waist as well as the stretch in hamstrings and low back.
When finished, lie on back, reach arms up over head, let your low back come off the floor in its natural curve. Stretch from finger tips to toes and breath.
Do you often feel stiff and tight? Did this make you feel longer?