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    Workout of the week: full-body yoga tone workout

    26th April 2021
    yoga tone workout

    CAROLINA LÜTHICarolina Lüthi

    Personal Trainer at EVO Fitness Zurich Enge

    As a former Olympian rower and food scientist, Carolina knows what you need to get and stay in shape. Carolina is an experienced personal coach in the fields of training planning and DNA-based nutrition optimization. She has a long-time experience in weight and athletic training, Pilates, Yoga and mobility as well as in rowing and cycling. She is thrilled to get the max out of you.

    Follow her on Instagram: @carolinaluethi

    Book a PT Session: [email protected]


    FULL-BODY YOGA TONE WORKOUT

    ALL LEVELS / yoga tone workout / 25 minutes

    Equipment: 2 dumbbells & mat

    Yoga is an excellent form of exercise. This holistic practice has been around for more than 5,000 years. Once centered mainly around mental and spiritual practice, the ancient exercise has found its way into contemporary fitness world through dance, martial arts and even weightlifting.

    Yoga has multiple benefits and one of them is toning. Carolina Lüthi, our personal trainer from EVO Zurich Enge, confirms that with this full-body yoga tone workout.

    Aim to perform this flow 5 times. However, feel free to listen to your body and add or reduce rounds. During the first round, perform each exercise 2 times; each next round, add 2 more repetitions of each exercise.

    1. Utkata Konasana (sumo squat) with arm raises
    2. Opening Trikonasana (triangle pose)
    3. Ashta Chandrasana (high lunge) with arm lifts
    4. Skandasana (cossack squat) with biceps curls
    5. Straightening Vajrasana (kneeling yoga pose) with tricep curls

    Ready? Let’s do this.

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    WORKOUT SETUP

    • 5 exercises
    • 1st round – 2 reps; each next round, add 2 more reps
    • Aim for 5 rounds
    • Around 25 minutes
    • Equipment: 2 dumbbells & mat

    WORKING OUT FROM HOME? NO PROBLEM.

    If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

    Alternative equipment

    • Dumbbells = two bottles of water or use only the weight of your body

    FULL YOGA FLOW

    1st round: 2 reps each exercise
    2nd round: 4 reps each exercise
    3rd round: 6 reps each exercise
    4th round: 8 reps each exercise
    5th round: 10 reps each exercise

    Keep the dumbbells in your hands throughout the whole yoga flow. Smoothly shift from one movement to the next like Carolina is showing in the video below.

    YOGA FLOW EXERCISE LIST

    1 – UTKATA KONASANA (SUMO SQUAT) WITH ARM RAISES

    • In a standing position and holding two dumbbells, place your feet wider than shoulder-width apart.
    • Make sure feet are pointing outside, to the corner of the room. 
    • In a continuous movement, squat down and exhale while you stretch your arms to your sides and then upwards. 
    • Repeat.

    2 – OPENING TRIKONASANA (TRIANGLE POSE)

    • Hold two dumbbells in your hands and stand tall. 
    • Spread your legs slightly wider than your shoulder-width. 
    • Keeping your spine straight and long, stretch over your left leg, keeping it pointed forward. 
    • Your left arm will be next to your ankle while you’ll extend the right arm up.
    • Change sides and repeat.

    3 – ASHTA CHANDRASANA (CRESCENT LUNGE) WITH ARM LIFTS

    • Hold two dumbbells in your hands.
    • In a standing position, step the ball of your right foot to the back of the mat.
    • Bend the left knee to 90 degrees while reaching both arms overhead. 
    • Hold for a while before switching sides.

    4 – SKANDASANA (COSSACK SQUAT) WITH BICEPS CURLS

    • In a standing position, place your feet wider than shoulder-width. 
    • Hold two dumbbells in your hands.
    • Shift your weight into your right foot, leaving your left heel to move easily if needed. 
    • Drop into a deep lateral lunge, making sure your right foot is fully planted, and your left leg fully stretched. 
    • With your left arm, perform a bicep curl. 
    • Change sides and repeat. 

    5 – STRAIGHTENING VAJRASANA (KNEELING YOGA POSE) WITH TRICEP CURLS

    • Hold two dumbbells in your hands and sit back on your legs.
    • Make sure your buttocks are resting on your heels and your thighs on your calves.
    • Sit up as straight as possible before stretching your arms up.
    • Engage your core and perform the tricep curls.  

    Liked this full-body yoga tone workout? There are more where this came from:

    • Full-body workout for strength and mobility
    • 45-min strength and endurance workout
    • 35-min kettlebell workout for strength and power
    • Full-body dumbbell workout
    • Functional shoulder workout for strength and control
    • 35-min functional strength workout
    • 30-min functional workout for strength
    • 30-min Pilates workout for strength and power
    • 30-min full-body HIIT workout
    Trial

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