Everyone knows that yoga produces some of the strongest, most supple and most crazy toned bodies out there—not to mention its incredible mental and spiritual benefits. But what if you’re looking for a challenging routine that will whip you into shape super fast? Well, you’re in luck! We worked with Fabletics Master Jessica Lucatorto on a yoga flow (with a few non-yoga moves thrown in) that sculpts and tones in ways we didn’t even know were possible.
Bonus: You’ll feel beyond amazing afterwards, too. You’re welcome!
Chair Pose Arm Swings
These are a challenge for your balance and will help activate your core while your legs are firing. The breathing is super energizing and will help clear your head!
1. Stand with your feet together and parallel with hands by your sides. As you exhale, engage your abs and sit your hips back and down into chair pose as you reach your arms overhead. Try to avoid arching your lower back and keep your chest lifted. Inhale to hold this position.
2. As you exhale, swing your arms back and down along your sides as you pitch your chest forward to hover over your legs.
3. Inhale to return back to chair pose.
4. Repeat 10x
Single Leg Chair Pose to Crescent
These will immediately test your balance and single leg strength.
1. Stand with your feet together and parallel in chair pose. Arms reaching overhead along your ears as your shoulders draw down. Try to lengthen your lower back and keep your chest lifted by pulling your navel in and up. Inhale and exhale in chair pose.
2. Inhale to bring one leg up to single leg chair pose.
3. As you exhale, reach your leg back to crescent pose. Keeping your front knee over your heel. Try to keep your back leg straight (but you can bend your knee slightly if that’s more comfortable). Keep your pelvis tucked under, lengthening your lower back.
4. Lift your back leg as you return back to single leg chair pose. Keep that leg lifted and repeat 5x on each side.
Crescent Twist and Reach
Get ready for a total body exercise! These will tone your obliques and strengthen your back. This exercise will also test your single leg stability.
1. Start in crescent pose, keeping your back leg straight (or bent to help keep your chest tall and hips square). Keep your pelvis tucked under to lengthen your lower back. Reach your arms overhead along your ears while drawing your shoulders down.
2. Exhale to twist toward your front leg, expanding your arms out to a T-position.
3. Inhale to reach your front arm forward, shooting your torso over your front leg.
4. Exhale to return back to a tall spine. Stay on this side and repeat 5x.
5. Repeat on second side 5x.
Lunge Jumps
This is a favorite of mine! These will tone your legs, arms and core. You can speed these up to add a little cardio work as well!
1. Start in a runners’ lunge with your hands on either side of your front foot. Inhale to prepare.
2. Exhale to lift both legs, pulling your navel in and up.
3. Land with your other leg forward. Inhale in the lunge, then exhale to return to the other side.
4. Repeat 10x on each side.
Crescent to Forward Kick
You’ll definitely start to shake after a few of these! You’ll feel your legs, core, booty and balance all working together on this one.
1. Begin in crescent lunge with your back leg straight (or bent to help keep your chest tall and hips square). Keep your pelvis tucked under to lengthen your lower back. Reach your arms overhead along your ears while drawing your shoulders down.
2. Press through your front heel to activate your glutes and bring your body forward and up.
3. Extend your lifted leg forward as you straighten your bottom leg. Keep your arms reaching overhead. Hold this for a beat.
4. Repeat 5x on each side.
Judo Push-up
This exercise has an emphasis on the upper body. Your legs also have to hold strong to support your spine as it goes into extension.
1. Start in downward facing dog.
2. Inhale to bend your elbows, diving your head towards the floor like you’re ducking underneath a fence.
3. Exhale to pull yourself through your arms. As you pull yourself through, straighten your arms and lift your chest. Try to get as much extension out of your thoracic spine, so that the extension is spread out throughout your whole spine.
4. Using your core and arms, lift your hips back to downward dog position.
5. Repeat 5x.
Boat Pose to Savasana
Feel the burn quick and tone your abs in no time!
1. Start in boat pose with your body in a v-shaped position. Extend your arms forward, palms facing each other. Let your head draw back so that your neck is aligned with your spine. Your legs can start bent and work to straighten, as long as you can keep your spine long. Avoid rounding forward with your spine; try to keep your back lengthened and flat.
2. Slowly descend to the mat pulling your navel in and up to activate your abs.
3. Pause in savasana (corpse pose) with your legs about mat-width apart and arms by your sides.
4. Exhale to lift your body back up to boat pose using your core. Try to avoid using your hip flexors to lift your legs.
5. Start with 5 reps and work your way up to 10 reps.
Bridge Marches
These will work stability in your hips and strengthen your glutes.
1. Lie on your back and bend your knees with feet flat on the mat and arms pressing down by your sides. Fingertips reaching for your heels.
2. Activate your glutes and lift your hips upward into a bridge.
3. Lift one leg up into table top and hold for a beat. Try to keep your hips level as you lift your leg up.
4. Lower your leg back to bridge pose.
5. Lift your other leg up into table top and hold for a beat.
6. Lower your leg back to bridge pose.
7. Repeat 20x (10x on each leg).
Single Leg Bridge Leg Lift
You’ll be walking around with a firm booty after these! Your abs will work to keep your body stable. You’ll also get a great stretch!
1. Lie on your back and bend your knees with feet flat on the mat and arms pressing down by your sides. Fingertips reaching for your heels.
2. Activate your glutes and as you exhale, lift your hips upward into a bridge.
3. Lift one leg straight up to 90 degrees. The hip of the lifted leg tends to dip down, so try to avoid that and keep your hips level.
4. Inhale to lower your leg to hover over the mat
5. Exhale to lift your leg back up to 90 degrees.
6. Repeat 5x on one side. Then repeat 5x on second side. Work your way up to 10x on each side.
