Name: Playbook - YOGOSKENZ . - Yogo-WO (yoga-workout) 😁 - full body, no equipment
Uploaded: 2024-02-23T05:28:35.434Z
Duration: 25 min
Description: Yogo-WO (yoga-workout) 😁 - full body, no equipment

I love this one! A lot of upper body 💪🏼

Jessi

Such a good quick workout while we are at the beach!

I’m calling this a “Yogo-WO” because it’s a workout, but is completely yoga-based. Low impact too. This was perfect for me to do at Lake Powell with zero equipment, for a quick 20 minutes that still got me sweaty but also left me feeling fairly stretched too. 

Use the first sequence as a warm up and move slowly like I do in the video.

Try not to stop at all between each exercise for a true vinyasa-flow feel. Lmk how u like it! 

10 push up to DD to chair to stand 
10 vinyasas 
10 lunge sweeps each side 
20 crow crunches
10 plank Glute lifts to push up each leg
15 DD push ups 
10 single leg wrist taps
10 tuck handstand jumps
1 min malasana
= 9-10 min 
Repeat 2-3x

Push up in plank 
Down dog 
Jump to squat 
Stand 
Slight back bend 
Forward fold 
Hop back to plank 
Push up (start over)

1. Down Dog sequence

Vinyasa = 
Down dog 
High plank
Chatarunga 
Upward facing dog 
Down dog

2. Rolling Vinyasas

In a crescent lunge, do 10 “sweeps” on each leg, by leaning forward and brushing your fingertips on the mat, then coming up to cactus arms and adding a slight back bend as well. 

Inhale sweep down 
Exhale cactus arms up

3. Lunge Sweeps

4. Crow crunches

Push up 
Then in high plank, lift a leg up and squeeze the glute. 
Push up
Then switch legs 
Until 10

5. Push up w/alternating glute lift

6. Down dog push ups

From down dog, take each leg up, then try to tap your toes to the same side’s wrist. Squeeze your glute at the top of the lift too!

If you can’t get your toes there because your foot touches the ground, just go as far as u can before they do. You can also walk your feet in closer to your hands. 

Really lift through the hips and use your core to pull up to create that space.

Alternate each leg. 5 each

7. Wrist taps in down dog

Just try to kick your feet to your butt! To make it harder, try to catch a little hang time on each handstand before lowering down as slow as possible.

8. Handstand tuck jumps

Right after tuck handstand jumps, try to land in a malasana and hold for 1 minute. Breathe. Keep your back straight.

9. Malasana hold

Yogo-WO (yoga-workout) 😁 - full body, no equipment

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Valerie

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Love this one! And was proud of myself that I was able to complete it!

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This was just what I needed while on vacay. Substituted a few exercises, but the framework was great!!

Amanda

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Leg burner & I need more Yoga Workouts!!!!

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I’m ☠️ did 2 rounds after a 2 mile run!

Taylor

This is a great quick workout! I did 2 rounds and got sweaty and felt the burn!!

Yogo-WO (yoga-workout) 😁 - full body, no equipment

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