15-Minute Power Yoga + Abs | SplitStrong 35 DAY 4 🔥

Hi, I'm Lindsey Baumgren and today I'm leading you through a quick 15 minute yoga and abs flow. This is perfect for the days you want to move a little bit but don't have a lot of time. Maybe you want to move and stretch out some sore muscles and just work the core. I love this quick little 15 minute routine. If you want a longer workout, use as your warm up and go ahead and add on another workout. Because it's a yoga flow, we're just going to jump right in to this workout. Okay. So we're just going to warm up and flow through the moves. Working all the muscles in our body, stretching it out as well as working our core. Let's go ahead and get started. Feet are stacked underneath my hips. Give me a big inhale. Reach up nice and tall. Exhale baby back bend. Just pull those elbows down towards the hips. Reach up tall. Right wrist grabs left side. Body stretch. Opening up nice. Bring it back to center. Switch it out. Other side. Nice little side body stretch. Bring it back to center. Big inhale. Reach tall. Big exhale. Forward fold. Reach for the toes. If you have that capacity, you can maybe even put your fingers underneath your toes. Lower the hips down into a nice yogi squat. The elbows can find the the inner thighs. Maybe you take a couple squat wobbles here. Whatever feels comfortable for you. Go ahead. Place your right hand on the ground. Left arm's gonna go high. Gaze follows. Fingertips just opening up through the hips. Nice little thoracic spine rotation. Switch it out. Other side. Nice. Left hand down. Big reach with the right hand. Bring it back to center. Plant your hands. Hips go high. Nice forward folds. Lengthen through those hamstrings. Soft bend in the knees. Roll up one vertebrae at a time. Big inhale. Reach up nice and tall. Give me that baby back bend. Again. Reach tall. Let's do it again. Forward fold. Reach for the toes. Maybe the fingers can even go under the toes. Lower the hips. Nice low loaded yogi squat. Right hand down, left arm high. Little rotation. Same thing. Other side. Left hand down, right arm high. Bring it back to center. Palms to the mat. Hips go high. Nice forward fold. Shake it out. Bend at the knees. Roll up one vertebrae at a time. When you get to the top, reach up nice and tall. We're gonna do it one more time. Nice little baby back bend. Reach tall. Forward fold. Fingertips go underneath the toes. If you can. Lower the hips. Open up nice. Squat right hand down, left arm. A big rotation. Maybe those rotations get a little bit bigger each time. Switch it out. Other side. Left arm down, right arm up. Big rotation. Bring it back to center. Final time, Plant hands, find the mat. Hips go nice and high. Shake it out. From here, I'm going to turn to the side so you can see me. I'm actually going to plant my hands to the mat and and step back to a nice high plank. Finding high plank. Shoulders are stacked over wrist. Core is nice and tight. Pull up on the kneecaps, push back on the heels. Just going to get everything in your body nice and fired up. Nice work. From here, go ahead, shift your weight forward, lower down. Halfway. Elbows graze the rib cage Chaturanga. And then go to cobra. So legs are on the ground. Quads stay connected to the mat. Roll the shoulders down and back. Just opening up that front side of the body. Nice. From here, tuck the toes, hips go up and back. Down dog. Go ahead, pedal it out. It's your first down dog of the day. This should feel really good. Pedaling out your heels, pressing your chest towards your thighs. Give me a big inhale up to the toes. Exhale. Melt your calves right to the ground. Nice. Settling into down dog here. Awesome job. From here, go ahead, shift forward, find high plank. Hold it here. Again, pull up on the kneecaps. Push back on the heels, getting a nice, stable plank. Shift the weight forward, lower halfway. This time you can maybe take it up dog where your quads come off the mat. Tops of the feet are on the ground. Shoulders out of the ears. Nice. And then tuck the toes under. Up and back. Down dog. Awesome job. From here, you're going to look up towards your hand. You're going to bend your knees, and you're going to step or jump up to meet your hands. Roll all the way up. Big inhale, baby back bend to the top. Exhale forward, fold. Nice. Holding this forward fold. Go ahead, give me an inhale lift. Halfway flat back. Let it fold up. Hands go to the mat. Step or jump back to a high plank. Hold here. Shift that weight forward, lower down, halfway up dog or cobra, you decide. Quads can stay connected to the mat or they can lift off. Tuck the toes under down dog. Pedaling out those heels again. Nice. From here, we're gonna go down dog, high plank. So give me a down dog to a high plank. Transitioning down dog to high plank. Down dog, high plank. Option A, you stay right here. Option B, you're gonna add on down dog high plank. Give me a push up. There it is. Nice. Down dog. As I shift forward, I lower my chest to the Ground push up. So I'm just flowing through. Down dog, high plank. Push up. Now. You can always drop your knees for this. Push up, too. Down dog, high plank. Push up. You ready? Got two more? Yes, you can. Down dog, high plank. Push up. You're gonna give me one more? Yes, you can. This time, you're going to lower your belly all the way down to the mat. Slow and controlled. Nice finding superman right here. We're going to keep our arms goal posted at my sides, and I'm just going to lift my bent goal posted arms off the mat as I lift my legs off the mat, if I'm capable. So lower lift, lower lift. I recommend doing this daily if you want to increase your posture. You're hunched over a desk all day, a baby all day. Just go ahead, drop to the ground. Give me 15 reps of these anytime throughout the day. Such a good way to open up. Create extension and length. Strengthen the back side of our body right here. We're gonna go for 10. Let's go. 10. You got it. 9. Stay with it. 8. Moving on in 7. Hold high. 6. Isometric hold in 5. Come on. 4. Nice work. 3. Awesome job. 2. Last one. Hold high. Just hold it here for 10. 9. 8, 7, 6. You got it. 5. 4, 3, 2, 1. Nice work. Go ahead. Push up and back to child's pose. So knees stay connected to the mat. Big toes to touch. Open the hips. Forehead can come to the mat, reaching those fingertips away from your body. Big inhale, big exhale. From here, shift your weight forward. So you're going to find a modified high plank position. So this is going to be where I could tuck my toes under, find high plank. Then I'm going to set my knees back down. I'm going to go child's pose, high plank. So toes stays tucked under. Child's pose, high plank. Forehead to the mat, nose to my fingers. Forehead to the mat, nose to my fingers. So it's a nice launcher move, creating some fire through the legs. Push. Core stays engaged. Option. Stay here. Option. Add an alternating knee pull, sit back, pull. Child's pose. Pull, hitting those obliques right here. Pull. Launching forward into that high plank. Boom. Pulling knee to elbow. Can you make that knee to elbow connection? You got it. Nice. Right here. Staying it. Awesome job. You're gonna go 4. Nice. 3. Awesome job. 2. Last one. Hold right knee, right elbow. Hold it here, hold it here. Just pulse that right knee, right elbow for eight. Seven, six, six. You got it. Five, four, three, two, one. Step the right foot outside the right hand Give me a nice easy twist. Nice low lunge twist. This should feel really good. Awesome job. Bring your hands to frame that right foot. Give me a lunge and extend. Let the neck and shoulders just drop. Give me a lunge and extend. Two more just like it. Lunge and extend. Creating some length stretching through that front hamstring. One more lunge extend. Awesome job. Take it down to a low lunge. Rise up. Crescent lunge. Nice. Finding some balance and stability right here. Can you launch? Keep this front right leg on the ground and launch to airplane. So I'm going to launch. Reaching up. Floating that back foot. There it is. Flex that back foot. Keep this nice hip square to the ground. Left hip square to the ground. Nice soft bend in that right standing leg. Hold here for eight. Seven, six. You got it. Step back to lunge in four, three, two. Step back to lunge. Reach up nice and tall. Crescent lunge. Open up. Warrior 2. Back foot goes parallel heel to arch alignment. Stay nice and low in this front leg. Warrior two, right here. Nice. Just settle in. Can you reach forward and down? Create length. Gaze follows that top left hand. Nice. Bring it back up. Reverse your warrior. Reaching back. Opening up through that front oblique. One more time. Reach it forward. Take it down. Maybe you stay here. Maybe you find a wrap, a half or full wrap, where you're interlacing those fingers behind your back. Really opening up that front right hip. This should feel really good. For four. 3, 2, 1. Slowly unwind. Find triangle. Woo. Triangle. Straightening through that front leg right here. We're going to tick tock the arms forward and down. This should feel good. And now from here, you're going to give me a windmill. So you're going to squeeze through this left oblique. In going to stand tall. Cinch and take it down. Cinch. Working these obliques. Standing core and guiding this right hand down that inner thigh. Pulling up right here. Think about pulling up with your left oblique. That pulls you up and takes you right back down. Pulls you up and takes you right back down. Nice. Pull you up and take you down. You got three more. Let's go. Three. Nice work to stay with it. Last one. Hold high. Find triangle. Maybe take a reverse triangle if that feels good. Opening up through that front oblique. Nice. Turn your toes to face me. Find a nice star pose. Lower down into horse pose. Let's go. Horse, star, horse, star. Add some energy into those legs. Heels in, toes out. Down, up, down. Give me eight. You got it. Seven. Nice. Six. Really push it right here. Come on. You got four. Three. Nice. Two. And one. Hold high toes face me. Nice. Wide leg forward. Fold. Let it all hang heavy. Awesome job. Walk your hands back to the front. Plant the hands, the ground. Step back. Find high plank. Shift the weight forward. Lower halfway, chaturanga up dog or cobra and tuck the toes under. Up and back down dog. Nice work. Shift your weight forward. Pull left knee, left elbow and pulse it here. You're going to pulse for eight. Seven, six, five. You got it? Four, three, two, one. Left foot steps outside. Left hand. Easy twist. Nice. This feels really good. Dropping that right hip to the ground. Opening up through that left glute. Take your hands. Frame that front left foot. Bend and extend. Bend and extend. Lengthening through that front hamstring. You got it? Tap that back knee to the mat. Then extend it. Bend and extend. Two more. Two more. Bend and extend. Last one, last one. Bend and extend. Nice. I'm just going to find the middle of my mat here. Lower down into a low lunge. Rise up, crescent lunge. Take those wobbles out. Find that balance, find that stability. Placing the weight into this front heel. I'm going to launch the airplane. Launch up. There it is. Flexing that back right foot. Keeping my right hip square to the ground. Gaze in front of me. Nice long body from head to heel. You got it. Hold it here for 8, 7, 6. Stepping back to lunge in 5, 4, 3, 2, and 1. Step back to lunge. Nice. You're gonna open up to Warrior 2. I'm gonna turn around this way so I can face you. Heel to arch. Alignment right here. Nice. Warrior 2. Reach forward and down. Gaze follows fingertips. Nice. Bring it back up. Reverse your warrior. Stay low in that front leg. Nice. Reach back. Bring it back again forward. Hold here. Option A. Stay here. Option maybe. You find that wrap half full, whatever you have available to you. Opening up through those hips. Nice work, nice work. Hold it here for five. Four, three, two. Gently unwind yourself. Come up. Straighten through that front leg. Find that balance. There it is. Finding a triangle pose. Creating that heel to arch alignment. Front leg straight right here. Ticked up. Tick tock the arms forward and down. We're gonna go for those windmills. Cinching right here through this right oblique. Pulling straight up. Straight down. Nice. Guiding that back left hand down the inner left thigh and down. Think about pulling from this right oblique. Just standing you straight up and straight down. Straight up. Imagine holding a dumbbell right here overhead. Just pull straight up and straight down. Think about really cinching through those obliques. Cinch it up and take it down. Nice Work. Pull up. Awesome job. You got three more. Yes, you can. Let's go. Go. Three. Hope through those obliques. You got it. You got it. 2. Nice work. Let's go for one more. Right here. Pull up. Star pose. Turn to face me. Sink and lower down right here. Hold that horse pose. Hold it here. Tuck your tailbone towards me. Heels and toes out. Sitting nice and low. You're gonna hold it here for eight. Seven, six. You got it. Five. Stand tall. Star pose in four. Get a little bit lower. Three, two, one. Reach up. Nice wide leg forward. Fold. This should feel really good. Let it all hang heavy. From here, you're gonna drop down hands and knees right here, and you're gonna roll onto your back side. We're gonna get into a final core sequence. You're gonna go all the way down, back flat on the mat, legs long, arms on, alternating knee pulls. So right here, I'm just. Exhale, pull, exhale, pull. Opposing leg can stay on the ground. Option, you can float the opposing leg off the ground. So pull, push, pull, push. Nice. Exhale, reaching for the heel as I sweep the hands around. Option, neck and shoulders can stay on the mat. Or option, you can bring them up nice. It's a big exhale. Pull it in. Can you get to the bottom of that heel right there? Bottom of the heel right there. Nice work. Finishing off with a nice core sequence here. You got it. Come on. Two more minutes. Yes, you can stay with me right here. Give me five. You got it. Four. Stay with it. Three. Awesome job. Two. And hold that right knee and hold it here. Take your left hand to the inner right knee. Hold here. You're just gonna hold. Can you push? Push into this knee. Create as much resistance as you can, engaging the outer glutes, the inner thigh, forcing that core to stabilize, keeping that left hip connected to the ground as you push. Push into the knee for five. Four, Three, two. Let's switch it out. Other side. Pull in the left knee. Right hand to the left knee. Hold it here. Push into the knee. You make this exercise as challenging as you want to by how hard you push into the knee. Hold it here. Keep breathing through it. You got this. Hold for 5, 4, 3, 2, 1. One more time each way. Let's go. Push into the knee. Come on. Push, push, push. Yes. You can create resistance with your own body for 5, 4, 3, 2, and 1. Switch it out one more time. Let's go. Hold it. Come on. Give me that final push. It's right here. You're in the final 30 seconds. Yes. You can hold for 5, 4, 3, 2 and 1. Go ahead. Pull the knees to the chest. Awesome job. Roll. Grab right behind your knees. You're going to roll yourself up to what we call boat pose. Sitting on your sit bones. Option. Hold here. Option. Send it long. Hold for three, two, one. Roll it back. Roll up. Find that balance. Hold it here. Extend if you can. For three, two, one. You got two more just like it. Let's go. Roll up right here. Kick those legs out. If you can hold it here, you can always stay holding onto those legs for three, two, one more. Roll back. This time you're gonna hold it for a 10 count. Option. Hold here behind the knees. Options. And the legs. Long option. Pump the arms. Right here. Let's go. Oh, I lost my balance. There it is. Come back up. Yes, you can do your best. Forget the rest. Here we go. You got 10, nine, eight. You got it. Seven. Stay with it. Six. This is it. Come on. Five, four, three, two and one. Roll all the way back. That should feel really good. Take a nice long body stretch. Big inhale, big exhale, let it all out. Awesome job. You can stay right there lying on your back. Continue to stretch if you would like, but that is the completion of our 15 minute yoga flow. A nice power yoga sequence paired with some additional core and ab work. I hope you loved it. I hope you come back and do it again. And of course you can find more of my workouts from cardio barre and power yoga to strength training and high intensity interval training right here on this page. Have an awesome rest of your day and I look forward to sweating with you again soon.