20-Minute Yoga Sculpt at Home | Full Body, Light Weights

Cardio, strength, and core all in 20 minutes. This is a Yoga Sculpt workout you can do absolutely anywhere at home. Get all my free home workouts when you hit subscribe to my channel, or better yet, if you love a variety of at-home workouts— Pilates, yoga, strength training, HIIT— you can find it all inside the Nourish With Love app. Full details linked in the description below. All right team, today is an extra special Yoga Sculpt workout. Because we're gonna do a switchy. Actually, Caroline is gonna lead you through today's Yoga Sculpt workout. Caroline is a certified yoga instructor that teaches at CorePower and Lifetime Fitness. And since she teaches Yoga Sculpt every week, I'm gonna let her lead us through this workout, and I'm gonna be the modifier today. So take it away.

Big switcheroo. I'm so excited. This is gonna be so fun. So we're gonna flow through Sun A, Sun B. It's just yoga. There is no rest, so it's spicy. I have anywhere from 10 to 5 pounds. I would recommend 3 to 10s wherever you're at. Other than that, we're gonna start in Child's Pose, back of our mat. Big toes to touch, knees out wide, lengthening your hands towards the front of the room. Just rest that forehead on your mat. We're gonna take a big deep inhale, fill that belly, rise. Big open mouth exhale, just let everything go. 2 more here. Big inhale, think about lengthening your fingertips Towards the front of the room. Exhale, sink your hips closer towards your heels. On this last one, option, open up your palms towards the ceiling. Set an intention, whatever that is calling to you today. I offer up the word of joy. Just be grateful your body can move today. This is supposed to be fun. Have fun with it. Take a big deep inhale. See that intention at the forefront of your mind. Big open mouth exhale. Plant your hands on your mat. Shift forward to tabletop position. Shoulders stacked over wrists, hips over knees. Little cat and cow here. Big inhale, cow pose. Send that belly down, gaze up. Exhale, cat. Round your spine, tuck your chin. Again, big inhale, cow pose. Exhale, cat. Round that spine. Last one, biggest one yet. Big inhale, cow pose.

Exhale, cat.

Come back to neutral tabletop. We're gonna warm up those hips. We're gonna take that right leg and take big hip circles with that right. Tap that knee on your mat, and then you're gonna reverse it towards the front. Big hip circle to the back. Reverse it to the front, trying to get that leg like up and over a stool. A little bit deeper range of motion each time. One more all the way through on this side. Big inhale. Exhale back. 3, 2, 1. Switch it out on the left. Big hip circles, go up and around. Tap that knee. Reverse it towards the front. Big up and around. Tap it. Big towards the front. 2 more on this side. Big inhale. Big exhale. Last one, all the way through to the back. Tap it to the front. Back to neutral tabletop. Curl those toes under. Hover your knees 2 inches off your mat. Little bear crawl hold here. Think Think about that gaze at the top of your mat. That spine is straight and long. Shoulders are stacked over wrists. That core is engaged. We're just holding here for 4. You're gonna gimme a little pulse in 3, 2, 1. Little pulse, 1 inch up, 1 inch down, firing up those front quads. Just breathing through every movement right here for 4, 3. Send your hips high, Down Dog in 2, 1. Send those hips high, Downward Facing Dog. Pedal out your feet. Look from one armpit, then the other. 4, 3, 2, 1. Inhale to your tippy toes. Exhale, melt your heels. One more big inhale, tippy toes. Exhale, melt your heels. Inhale, gaze forward. Step behind your hands. Grab opposite elbow. Ragdoll pose. Just let everything hang heavy right here. Bring more weight to the ball points of your feet, stacking your hips over your heels. If you took a grip, switch that out. Even out your body. When you're ready, release your hands to your mat. Toe heel your feet to touch. We roll up one vertebrae at a time. Let your head be last to rise. Slow and controlled. Big shoulder roll when you get to the top. Let's flow. Big inhale, Mountain. Exhale, Baby Backbend. Cactus your arms. Inhale, Mountain Pose. Exhale, Fold. Hinge at your hips. Inhale, Halfway. Exhale, step back, High to Low Plank. Big inhale, Chaturanga. Chest goes towards the front of the room. Exhale, Down Dog. Send your hips high. We're gonna do that one more time. Inhale, gaze forward. Exhale, fold. Inhale, Halfway Lift. Exhale, fold. Big inhale, Mountain. Bring those arms up. Exhale, Baby Backbend. Cactus your arms. Inhale, Mountain Pose. Exhale, fold. Hinge at your hips. Inhale, Halfway. Exhale, step back, High to Low Plank. Big inhale, Up Dog. Chest to me. Exhale, Down Dog. Exhale down, send your hips high. Inhale, gaze forward. Exhale, forward fold. Just come to stand. We're gonna grab our heavy weights. For reference, I'm using my 10s. You can grab 8s, 10s. We're gonna start in a chair pose. Now the fire starts to build. Weights are together. You're gonna sink low into that chair and hold it. Those knees are pushing together. Your weight is in your heels. That chest is up. We're holding here for 4. Little pulse in 3, 2.

2.

2, 1. Little pulse, 1 inch up, 1 inch down. You are pulsing. I want you to think about a piece of paper between your feet and between your toes and the mat, and you wiggle those toes. Try not to let those toes push into your mat. Push into your heels rather. Right here for 4, 3. Back to a hold in 2, 1. Back to a hold. Now bring those weights down in front of you. Pull them up towards your ribs. Tricep extension. We extend left, center, right. 4, 3, 2, 1. Right, center. You could double this up if you got lighter weights. Otherwise, right here we alternate. Big up, lower, up, lower. Right here for 4. We're going back to those pulses in 3. Weights at heart center in 2. Last one. Weights to heart center. Back to that chair. Pulse it. Yes, you can. This is where that fire builds. You push through. Do not give up. Right here for 4.

3.

Arms stay high, legs stay low in 2, 1. Big inhale, chair pose. Exhale, fold, hinge at your hips. Inhale, halfway lift, bring those weights toward your shin. Exhale, step back, high to low plank. Big inhale, up dog. Exhale down, send your hips high. Inhale that right leg high, right knee to right elbow. Just hold it here. Always option, you could drop to your knee warming up. 3, 2, 1. That side oblique right here for 4, 3, 3-legged dog in 2, 1. Big inhale, 3-legged dog. Exhale, low lunge. Foot between your hands. Big inhale, crescent. Bring those arms up. Exhale, low lunge. Weights down by your side. We hold that lunge. Just hold here and breathe right here. Yes, you can. For 4, 3, little pulse in 2, 1. Little pulse. Weights can always be at heart center. 90-90 in those legs. We're gonna add on. You're gonna go 2 pulses to 1 knee drive. In 4, 3, 2, pulse in 2, 1. We pulse, pulse, drive. Pulse, pulse, drive. It is small. It is controlled. We're not swinging that leg at the bottom. Right here, push up through that heel. Pulse, pulse, drive. Little movement. Just breathe. 4, 3, 2, 1. For 4.

Whoo!

3. Hold it high. In 2. 1 more all the way through. Pulse, pulse, drive. Hold it. Now shoulder bicep curl to a shoulder press. We curl, push, lower down. Option, that foot is lowered. Otherwise, that knee is up in line with your hip. Whoo! Keep that core engaged. Try not to let your body sway side to side. You can always alternate this curl and press. Just breathe through it right here. You got 8. Yes, you can. 7. Stick with me.

Nice work. Starting to feel that fire building.

Come on, team. Come on. You got 4 more in you. We're going to hold that lunge one more time on this side. Last 3. Last 2. 1 more all the way through. Don't skip these reps. All the way up, rack, step back. Hold that lunge. Hold it. Hold it. Just breathe right here for 4, 3. Little lunge pulse in 2, 1. Little lunge pulse, then we get to move on right here. Sit in the fire. Let it burn. Keep that shoulder stacked over those hips. That core is so involved. We got 8.

8.

7, 6. Yes, you can. Stick with me. 4, 3. Crescent lunge in 2, 1. Big inhale, crescent. Punch those weights up. Exhale, open up warrior. Bring those weights toward— through heart center. Big inhale, reverse. Punch that front weight high. Exhale, pull, pivot, plant high to low. Big inhale, up dog. Chest towards me. Exhale down. Big inhale here. Big open mouth exhale. Big inhale that left leg high. Left knee, left elbow. Hold it. Option again, drop that foot. Just breathe for 4, 3. 3-legged dog in 2, 1. Big inhale, 3-legged dog. Exhale, low lunge. Grab your weights. Big inhale, crescent. Weights come down by your side. Sink low into that lunge and hold it. Lindsey says all the time, we got 2 beautiful legs. We do the other one. Come on, it burns. Yes, it does. In 4, 3, little pulse in 2, 1. Start with that pulse. Then we're going to add the knee drive. Again, dig into that front heel. 90-90 in your legs right here for 4, 3, 2, pulse to a knee drive in 2, 1. We pulse, pulse, drive. Pulse, pulse, drive. It is small and it is power. Right here. These small little controlled movements stabilize those small muscles in our legs. Come on, drive up through that front heel. Yes, you can. 4 more. Pulse, pulse, drive. Pulse, pulse, drive. 2 more. Come on, team. Yes, you can. Last one. Hold it high. Hold it. Stabilize yourself. Now curl and press.

We curl.

Push, lower down. Full extension of that elbow right by your ear. Try not to let that weight swing at the bottom. It is controlled bicep curl. All the way down. Curl up. All the way up. Lower down. You got 4 more in you, team. Come on. Then we hold and we pulse one more time. Last 3. Come on.

Last 2.

Final one all the way through. Curl, push, lower down, step back to that low lunge. Hold it. Final low lunge of class. Come on. Yes, you can.

We love these isometric holds. They're so good for our knees.

Yes, we do. Come on. We pulse in 3, 2. Let's go. Pulse it. Pulse. This is where you sit in the fire and you just let it burn. Come on. I know it stinks. We're in it together. Come on. 4, 8, 7, 6. Yes, you can. 5, 4. Crescent lunge in 3, 2, 1. Big inhale, crescent. Open up, warrior 2. Big inhale, reverse. Punch that front weight high. Exhale, pull, pivot, plant high to low. Big inhale, up dog. Exhale down. Big deep inhale. Open mouth exhale. All right, drop to your knees or come to stand. Remove those weights. We don't need any weights here. We got a little cardio burst. We're going to go mountain climbers, half burpees. Lindsey's going to be offering standing modification. Big swoop.

Woo!

All right, mountain climbers into a half burpee option, high knees or slow knee pulls. We climb in 3, 2, let's go. Drive those knees in towards your chest. Again, shoulders are sucked over wrists. That core is so engaged. Open mouth exhale. They're quick bursts. Yes, you can for 8, 7, 6, right into a half burpee in 4, 3, 2, 1. Option squat and reach. Otherwise, half burpee. You could walk your burpee. You're never standing fully straight up in that burpee. It is a squat right back to that plank. Squat to a plank. Come on. Yes, you can.

Woo!

Team, you are so strong. Can you give me 4 more? Final 4, 3. We get to jump our rope in 2. Last one, stand in, jump that rope. Bring that breath down. Big open mouth exhale, release that heat. We got one more move, jumping jacks. Option jump it, option step it. In 3, 2, let's go. Jack it, jack it. Again, you can step or jump. That heart rate is high. Come on, just breathe. Final cardio push, then we go arms. Longer water break on the other side. Come on, yes you can. We got 8, 7, 6, stick with me, come on, 5, 4, water break in 3, 2, 1, you rest.

Nice work.

Good job.

High fives. Nice work, nice work.

All right, team. We're gonna go legs or arms, legs. Not gonna lie, this arm sequence is spicy, so we're gonna grab our lighter weights. There is constant tension. We're never resting. We are gonna start in a wide bicep curl hold. Hold it here. You could stand or you could kneel, whatever feels comfortable for you. We're just gonna hold right here. 3, 2, 1. Think about getting those elbows off your ribs. Engage that core. Tuck that tailbone. In 3, we pulse. In 2, 1, let's go. Pulse. Pulse. It is small and controlled. Those elbows are never touching that rib. Constant tension. Just breathe. For 4, 3, static hold. In 2, 1, static hold. Just the right arm is going to punch with rotation. Then pull back towards that rib. You meet me there. Let's go. Punch in rotation. Pull back towards that rib. Little rotation. So as you rotate, that hand is going to face the floor, then come back and face the ceiling. Face the floor, then towards the ceiling. Just breathe. That constant tension on that left arm never moves. That left bicep is fully on fire the whole time.

Yeah. Yes, arms on fire. Holy bananas. This is where you just got to sit into it.

It hurts. Yes, it does. Yes, you can. We got 4 more on this side. Then back to that pulse in 3. Both arm pulse in 2. Last one, both arm pulses. Woo! Right here. Yes, you can. We got 4, 3. We go left arm in 2, 1. Let's go. Punch out on the left. Pin in. After this, you're gonna get a quick shakeout. Then we're really gonna fire up those shoulders. Again, give me that little rotation right here and back in. Come on.

Shoulders on fire.

Yes, you can, team. Come on. Breathe through every rep. Again, pull that elbow right behind that rib. Then punch all the way. Right here, 4 more. 4. We get a quick shake in 3. Yes, you can. In 2. Last one. Quick shake for those arms.

Woo!

Yes. All right, now we're gonna go shoulders. We're gonna go up, then go in, go up and in, and got 1 pulse. Get those weights. That break is quick. Get the weight right in front of your face. We go out, punch up, lower together. Let's go out, punch up, lower together. Try not to let those weights touch. Constant tension on both shoulders. You breathe through those reps.

Woo, holy bananas. We had Gretchen who said she normally skips yoga workouts because she doesn't always enjoy them. But today she decided to do it and she is dripping with sweat. Holy bananas. If you thought light weights in yoga was not challenging.

Woo! Woo, yes. This is pure fire. The thing about yoga is it's so sneaky because there's no rest.

Yeah.

We just keep moving. Come on, you got 4 more. Woo, yes you can. Goalpost pulse. 2 more, come on.

My dumbbells have never felt so heavy.

Yes, you can. Goalpost those arms, pulse it. Come on, you only got 8, 7, 6. Yes, you can. 5, 4, stick with me. 3, 2, 1. Woo! Mission accomplished.

Yeah.

We got Lindsey failing. Woo! All right, that is your rest. That is your arm sequence. We're going to go legs now quick and then core, and you're out of here. Quick and dirty workout. You will feel that.

Hopefully— My right shoulder is way weaker.

It couldn't hang in there. Especially with that curl. All right, we're going to go wide squat, heels in, toes out, horse squat. Just sink low. Good news is no weights. If you want to add weights, you can have them at heart center. Otherwise, you're right here. Now we're going to lift this left heel up, hold that left heel up, and pulse. Pulse. Now we're activating that calf, little inner thigh, outer glute work. Again, that chest is up. You should be able to look at me in the mirror or in the TV and be able to see me. Mirror. You know I teach a class, right? Always look in the mirror. All right, team. In 4, 3, full range. This foot's going to stay high. In 2, 1, we lower, we stand. We lower, we stand. Little shaky feeling on that leg. That is normal. You can always drop that heel. Come on. Yes, you can. For 4.

Bring me back to my barre days.

3. Hold that horse in 2, 1. Hold that horse. Now drop that foot and switch it out. We're going to lift that other leg. Start with that hold. Set it up. That heel is high. That calf is activated. We pulse in 3, 2. Let's go. Pulse, pulse.

Woo!

Everything is on fire. I am so grateful. We get to lay on our back after this. Come on, team. Yes, you can. In 4, full range. In 3, 2, let's go. Lower and stand. Again, keeping that heel high. You can always drop it. We lower and lift, lower and lift. Come on. Just breathe. Open mouth exhales. Come back to your breath. You got one more spicy hold it for me. Come on. In 4, 3, hold it low in 2, 1, hold it low. Both heels down is option. Option both heels up. You're only going to hold here for 8, 7, 6. Yes, you can. Come on. Last 5, 4, 3, 2, rest. Woo! Nice work. Shake it off. Good news is we are on our mat. One weight, we got boat.

All right, which weight we grabbing?

I'm grabbing a 10. Let's grab our heavies.

Okay, she says 10.

Let's challenge ourselves. We're gonna do some seated twists. We're gonna face towards the side. A weight is gonna stay or start in that left hand. You're gonna meet me in a boat pose. Option B, heels on your mat or lifted. You're gonna hold this boat, hold this boat. It's a full body crunch. You stay here. I'm just gonna show you what you're doing. Full body crunch, lift, punch that weight up overhead. Option heels stay down. We go in 3, 2, let's go. Full body crunch, lift, punch that weight high. Full body crunch, lift, punch that weight high. Little unilateral training for that core. Keeping that shoulder on spicy because why not? Come on, team. Yes, you can.

Accomplishing so stinking much in such a short amount of time. Yes.

Yoga Swell just packed everything in. In such a short time. Come on, 4 more here. Then we got seated twist. We do this on the other side. Come on, final 3. Woo! It burns. Yes, it does. Let's go, 2. Final shoulder press. Weight comes to heart center. Heels can be down or lifted. We twist, we twist. The farther you lean back, the more core you're gonna get. As you lift those heels, you're gonna activate those hip flexors.

2 more.

We go twist. We do this on the other side. Bicycle crunches and you're out. Come on. Right here for 8, 7, 6. Hold that weight in that left hand. In 4, 3, 2, 1. Hold that weight in that left hand. Again, heels are up or lifted. We big crunch in 3, 2. Let's go. Big crunch. Lift, push, lower. Big crunch. Lift. 3, 2, 1. Push, lower. You are so close. Final move with that weight. Then we got bicycle crunches or bicycle marches to finish. Come on, team. That stretch is so close. Don't give up on me now. Can you give me 4 more?

Woo!

Come on. Final 3. Last 2. Last 1. Punch up overhead. Weight goes to the top of your mat or to the side. Lay all the way down on your back, hands behind your head. You could do straight leg or bent. Straighter the leg, harder it's gonna be. We twist the, the left in 3, 2, let's go. Twist, twist. I like to think about a tennis ball between my chin and my chest. Keep that gaze up towards at a 45-degree angle to the ceiling rather than down at the floor. It's gonna give you a little bit more core. Again, the straighter the legs, the harder it is. This is your final move and we're stretching for 8, 7, 6. Yes, you can. 5, 4. Long body stretch in 3, 2, 1. Big long body stretch. You are done.

Woo!

Woo! Come back to that joy. You did it. Be grateful. Big inhale here. Big open mouth exhale. Bring your right heel or right knee to your armpit. Roll out your ankle. Take a big deep inhale. On your exhale, supine twist. Bring that leg up and over your body. Option, goalpost your arms. You could tee them out. Really twist in. You're keeping those shoulder blades on your mat. Just breathe for 4, 3, back to heart center in 2, 1. Bring your weight— foot back to heart center. Give it one last squeeze, then extend it long. Same thing, other side. Left knee to armpit. Roll out that ankle. Open up that hip. Take a big deep inhale. On your exhale, supine twist. Bring that leg up and over. Option again, go close your arms. Just breathe. Back to center. Bring your other leg to meet it. Your release is happy baby. Grab the inner arches of your feet. Extend one leg, then the other, or both for a wide straddle stretch. You are awesome, team. Final stretch. Bring your knees in towards your chest. Little rock and roll. Rock out that back. Come to a seated position. You are done. Way to go. You are awesome. 20-minute Yoga Sculpt. That's it.

Way to go, team. Awesome job. Awesome job, team. I've queued up another workout you might like here. Otherwise, if you want to find all our workouts, yoga, Pilates, Strength, HIIT, mobility, all in one place. You can find it inside the Nourish Move Love app. Go ahead, scan this QR code and you'll get everything you need. See you inside the app.