30-Minute FULL BODY Yoga Workout (No Equipment) | Zero30 Day 8

Hi, I'm Lindsey Baumgren and today I'm leading you through a 30 minute yoga sculpt workout using just your body weight. We're gonna flow and we are gonna move. It's gonna be strengthening, lengthening, so you're gonna get the stretching that you would normally get from a Vinyasa yoga class, but we're gonna amp it up a little bit. So think of it as a fitness based Vinyasa flow. There'll be strength training, there'll be stretching and there'll be the option to raise your heart rate with some cardio intervals if you choose. And okay, so there's no warmup. Our warm up is gonna be part of our yoga flow and that's how we're gonna start. We'll start with some flow on the front end, get into some strength training and add a little cardio. Alright you guys, let's get started with a nice little flow. I'm excited to yoga with you. Okay, feet are grounded down. Navels pulled in nice and tight. Soft bending those knees. Give me a big inhale. Reach up nice and tall. Give me a baby back bend. Open up through the chest. The shoulders. Nice. Reach up nice and tall. Windmill your right arm. Back. Open arm twist. Take the right arm to the small of the back. Left arm goes overhead. Big stretch opening up through the lats. Nice. Bring it back to center. Reach up nice and tall. Other side. Open arm twist to the left. Take the left arm to the small of the back. Right arm goes up and over. Big stretch right there. Nice. That feels really good. Bring it back to center. Big inhale. Reach up nice and tall and give me your first forward fold. Just let it all hang heavy. Everything melts down towards the ground. Give me a half lift. Inhale. Lift halfway. Flat back, tight core and let it fold down again. Nice. Roll all the way up to the top. We're gonna do that one more time. Big inhale. Reach up nice and tall. Give me that baby. Back bend. Reach up tall. Open arm twist to the right. Open through the chest. Shoulders. Right arm to the small of the back. Left arm overhead. Nice. Bring it back to center. Switch it out. Other side. Open arm twist to the left. Left arm to the small of the back. Right arm overhead. Nice. Reach up nice and tall and forward. Fold. Let it all hang heavy. Melt down towards the ground. Really good. You can always widen the base of your feet if you need to inhale. Lift halfway. Fingertips touch the ground. Flat back and fold it up. Nice. Bend softly at the knees. Roll all the way up to the top. Big inhale reach. Nice and tall. We're going to add on. I'm going to turn this way so you can see me. I'm going to go to the back of my mat and we're going to forward fold. Oh, that feels really good. Forward fold. Nice. From here, inhale. Lift halfway. Exhale. Let it all go down and. And you can plant your hands. I'm gonna walk out to a high plank, but you can step back. Do whatever you need to do to get yourself in the center of your mat. Finding a nice high plank here. Weights distributed between all ten fingers. You can always drop to the knees. Shoulders are stacked over wrists. Pull up on the kneecaps. Push back on your heels. Hold here. Let that fire start to build for four. 3, 2, 1. Push back down, dog. Press your chest towards your thighs. Nice looking back towards your tiptoes. Take a big inhale up to the tiptoes. Exhale. Melt your calves down to the ground, pushing those hips nice and high. Pedal out the heels. Just pedal it out right here. Nice work. From here, we're going to take a couple knee drops. So steady your feet. Drop your knees towards the mat. Push back up. Drop your knees towards the mat. Push back up on that knee drop. You should feel those low abs engage. Push the hips high. Drop the knees. Toes stay connected to the mat. And then plant the heels. Lift the heels. Plant the heels. You have two more just like this. Drop and push. One more right here. Drop and push. This time you're gonna drop and lower all the way down. Find a nice tabletop position. Shoulders are stacked over wrist, hips over knees. Take a couple cat cows. So I drop the belly, lift the chin, and then tuck the spine towards the ceiling. Pull the chin towards the chest. Inhale, Drop the belly. Exhale. Pull the spine towards the ceiling. Two more. Just like that. Inhale, drop it. Exhale. Curl one more. One more right here. Inhale and exhale. Nice. From here, you're gonna bring the big toes to touch. Open up a little bit wider and just push back to that child's pose. You can take the forehead and connect it right to the mat. Walk your fingertips away from you. Finding a nice child's pose right here. Just letting the belly drop, opening up the hips. We're doing this to open up some hips. You can always move those hips side to side. Get a nice little range of motion right here. Right, Nice. Awesome job. Walk those fingertips away from you. Hold it here for 3, 2, 1. From here, you're going to tuck your toes under and you're going to replant the hands and you're going to launch back up. So you're going to go child pose, high plank, but my toes stay tucked. Child pose, high plank. Build a little fire. Child's pose, high plank. Knee down, knee up. Knee down, knee up. Two more just like it. Knee down, knee up. Last one, right here. Knees down, knees up. Hold that plank. Hold it here for 10 seconds. Hold for 10. 9. We're gonna move on in 6, 5, 4. Down, dog. In 3, 2, and 1. Down dog. Push it up and back. Pedal out the heels. That should feel so good. From here, we're moving on. Right. Toes go long. Drop the heel towards your glute. Open up the hips. Nice little hip opener. Square the hips to the ground. Step that right leg through. Find a nice low lunge. From here, we're actually gonna keep our hands connected to the mat. And you're gonna bend and extend through that front leg. So drop the knees. Extend. Drop the neck. Straighten through that front leg, opening up the hamstrings of that right leg. Bend and extend. Nice work. Bend and extend. Two more right here. This should feel so good, stretching through those front hamstrings. Extend. Awesome job. Last one. Right here. Bend. Extend. Hold the extend. Hold it here. Can you engage in that front leg and launch that back leg up? Flex the foot. Hold it here. If you want to rise up, find an airplane. Challenge that balance. Challenge that core. Hold it here for 5, 4, 3, 2, 1. Set it down. Frame the foot. Step back. Chaturanga. So elbows are gonna graze the rib cage up. Dog. Nice. Flip the toes. Lift the quads off the mat and then push right back down. Dog. Nice work. Awesome job. This time, send the left toes long. Three legged dog. Drop the heel towards the glute. Open up the hips. Nice. Square the hips off to the mat. Step through. Find that low lunge. Hands stay connected to the mat. Again, we bend and. And extend. Other side, opening up through that front hamstring. Bend and extend. That should feel really good. Just dropping the neck and shoulders as you straighten through that front leg. Nice. Right here. Bend. Extend. Nice work. You have two more just like this. Lengthening through that front hamstring. This feels so good. Hamstrings often tend to be tight, which leads to low back pain. So this is a really good stretch. From here, can you engage that front foot? Launch the back foot off. Flex it. Keep the hips square to the ground. Option to stay right here. Option to disconnect from the mat and reach overhead, holding that Airplane Soft bend in the standing leg for 5, 4, 3, 2, 1. Plant the hands to the ground. Float that left leg back. Option single leg or double leg. Chaturanga to updog. Top of the feet on the mat. Open up. Tuck the toes. Push back down dog. Nice work. Awesome job. We're going to flow through that again, but we're going to add on right here. Right toes, go long. Nice. Step through. Crescent lunge. Rise up this time. Crescent lunge, arm shoot straight overhead. Building fire in the legs. Hold it here. Just pulsing those legs for eight, seven, six. Nice work. Five, stay low. Four, three, two. Hold here. Drop the hands right to the chest. Right here. Can you hold? Hook your left elbow outside your right knee. Press the palms together. Gaze follows to the sky. Hook outside. Nice little spinal rotation here. Hold for three, two, one. Rise back up. Crescent lunge. Plant the hand, shoot it back. Chaturanga. Up dog and down dog. Nice work. Other side. Left toes, go long. Step through. Low lunge. Crescent lunge. Rise up. Hold here. Strong core. Pulse those legs. Build some fire in those legs for eight, seven, six. You got it. Five. Holds here. Four, three, two and one. From here, hands come down to heart center. This time, can you hook the left elbow outside the knee? Nice. Push those palms together. Find stability through your palms. Nice work. Ground down through the palms. Right here. Hold for 4, 3, 2 and 1. Rise back up. Plant the hands. Shoot it back. Chaturanga. Up dog. Down dog. Nice work. Same thing. Adding on right here. I'm going to turn to face you this time because we're going to add on. It's going to be lots of fun. Down dog. Right here. Right toes, go long. Step through. Low lunge. Rise up. Crescent lunge. There it is. Holding on the legs. Give me that Pulse again for 5, 4, 3, 2, 1. Hands to heart center. Take the twist. Push the palms together. Ooh. Find that balance. Stability. Maybe you can open. Oh, I got to find that balance. Open the arms for revolved lunge. Oh, there it is. Hold for four. Three, two, one. Rise up. Hold this. Crescent lunge. Can you take your back foot and go to a curtsy? Lunge, curtsy, lunge. Pulse. Pulse it here. Pulse. 8, 7. Starting to build some fire in those legs. Final 5, 4. Back to lunge in 3, 2, 1. Back to lunge. Pulse for 8, 7, 6. That fire is building. I feel it. I feel it. Final four, three, two. Back to curtsy this time. Five, four, three. Back to lunge. Right here. Pulse. Pulse for five, four, three, two. Hold it here. Just hold. Can you come up onto the toe of that front foot and hold for eight. Seven, six, six. Those legs should be on fire. Final five. Four, three, two. Plant the hands. Shoot it back, Chaturanga. Up dog. Oh. Stretch out those legs. That feels good. Down dog. Other side. Nice work. Left toes go long. Step through. Low lunge. Rise up. Crescent lunge. Tiny pulses right here for eight. Seven. You got two beautiful legs. You got to build fire in both of them. 3, 5, 4. 3, 2. Curtsy lunge. 8, 7, 6. You got it. 5, 4. We forgot our revolve chair. I'll get there. You're going to hold it nice. Three, two. Back to lunge for five. Four. Find that balance. Three, two. Back to curtsy. Curtsy. Five, four, three, two. Hold the lunge. Hold your lunge. Hold it here. Drop the hands to heart center. Take that spinal twist. Other side. Lift. Nice. Open up. If you can find that revolved lunge. Hold it here. Hold for five. Four. Three, two. Rise up. Crescent lunge. You need to hold this for an eight count. Can you come up onto the ball of that front foot? Tippy toe the front foot for eight. Seven, six. Find that balance. Five. Embrace the shake. Four, Three, two, one. Plant the hand. Shoot it back. Chaturanga. Up dog. Oh. And down dog. Nice work, you guys. I think we should add on. I'm going to go back to the side again so you can see me holding that dumb dog. Right. Toes go long. Step through. Low lunge. Rise up. Crescent lunge this time. Open to Warrior two. Oh, Warrior two. Heel to arch. Alignment. Back foot is parallel. Front foot drives forward. Knee drives out towards the pinky toes. Arms come at my sides. Palm go up. Let's get into that upper body. Lunge and lift. Lunge and lift. Inhale, Exhale. Inhale, exhale. You should start to feel some fire in the shoulders, right? I know my legs already. Feel the fire. My legs have felt the fire. Yes, they have. Right here. Four. Nice. Three. Hold low. In two and one. Hold it low. Give me thumbs and pinkies. Thumbs and pinkies. Holding the legs. Just the arms. Thumbs up pinkies. Palms down. Palms up for eight. Seven, six. Feel those shoulders. Come on. Four, Three, two, one. Hold it here. Plant. Rotate. Pivot, plant. Launch. Chaturanga. Up dog. And down dog. Pedal it out. Nice work. Two beautiful legs. Let's go. Other side. Other side. Long left toes long. Step through. Low lunge. Rise up. Crescent lunge. Warrior two. I'm going to rotate this way so I can face you guys. Warrior two. Heel to arch. Alignment. Soft. Bend in the standing leg. Okay. Knee goes out towards the pinky toes. Hold here. Okay. Dig into those arms. Palms are up. Lunge. And lift. Inhale. Exhale. Inhale, Exhale. There it is. Nice work. Down, up, down. Inhale, Exhale. Nice. You got four, three. Awesome job. Give me two and one. Sink nice and low this time. Right here. Pulse your arms to the front. Pulse. Eight, seven. Palms to me. Come on, you got it. Five, four, three. Palms to the back. Last one right here. Palms to the back. Push it back. Squeeze your back. You got 8, 7, 6. You got it. 5, 4, 3, 2, 1. Rotate. Plant. Step back. Chaturanga. Up dog. And down dog. Nice work. Walk your hands back to meet your feet. Roll up one vertebrae at a time. Step it together. Find a chair pose. We're gonna get more into Warrior 2 a little bit later, but for now, we're gonna get into chair pose. Chair pose. Ankles and knees to touch. Can you pulse it down right here? You should be nice and warm. Back now. Right? Nice and warm. Because we're going to get into a little cardio if you want. You get to choose. High impact or low impact. Knees are touching. Inner thighs are engaged. Give me eight, seven. That's what's dripping. Come on. You got four, three, two, one. Hold here. Just hold here. Can you shoot your arms out? And now can you take your right foot and just slide that heel out? Heel can stay connected to the ground, or can you lift the heel off the ground? Hold for 10. Come on. Yes, you can get low in the standing leg. Halfway, halfway. You got five, four, three, two. I'm shaking. I'm shaking. Other side. Slide the heel out. Heel can stay on the ground or you can lift it. Hold for 10. Shake, shake, shake. Embrace it. Embrace it. Come on. You got five, four, three, two. One more each way. One more each way. We got to build the lactic acid. Slide it out. Hold it here. Can you get that heel off the ground for 10? Stay low in this standing leg. Building lactic acid. We'll shake it out with cardio. 4, 3, 2. Other side. Last time, last time. Here we go. Hold for 10. Yes, you can. Get low, get low. Flex that foot. Squeeze that quad. Hold it here. Keep breathing. You got five, four, three, two. Bring it in. Just rapid squats. Rapid chair squats right here. Shake it out. Okay, we build the lactic acid. When you feel the muscles shaking, that lactic acid building. And now we're going to push it through. Through. We're gonna push it through. Get it out right here. Rapid squats. Nice work. Down and up right here. 8, 7. We go side to side in 5, 4, 3, 2. Side to side. So I go right, center, left, center. Punch, pull, shoulders back. Punch, pull. Side, center, side. Raising that heart rate right here. Push, pull, push. You got it. Push, pull. Nice work. Awesome job. Stay with me. Right here. Give me four, three. Come on. Two, one. Get it back to center. Take a nice, wide squat. Walk those feet out. Right here. Wide, wide, narrow, narrow. Walk it in, out, out. In, in, out, out. Stay low in those legs. Right here. Pump the arms wide, wide, wide, wide. Are you ready? You got five. You're gonna hold wide in four. Come on. Three. Ready? Two and one. We're gonna amp it up if you want. Hands to the ground. Burpee stepper Jump back. Step in. Hold your squat. Hold for three, two, one. Hands plant, back up. Hold for three, two, One. Back up. Hold for three, two,. Ready? Back up. Hold for three, Two, One. One more right here. Hold it. Hold for three, two, 1. Give me tiny jumps. Tiny jumps. My legs are on fire. Yours should be two. Let's go. Tiny jumps if you want them. 10, 9, 8, 7. Jack it out. In 5, 4, 3, 2. Let's jack it right here. Up. Oh, shake it out. You can always tap it. Tap it, tap it. Or jacket. You choose. Right here. Shake it out. 8, 7, 6, 5, 4, 3, 2, 1. Great chance to grab some water. Whoo. Nice work, you guys. Halfway through this workout. Halfway through this yoga flow. Grab some water. Awesome, awesome job. You are doing so good. Okay, we're going to get into a little core and balance work. Balance, balance, balance. We love it. Okay, standing on my right leg, left leg. Balancing. I can kickstand or I can float. Okay, kickstand. One foot touches the ground going down to a deadlift reach. Deadlift reach. So hinge the hips, then drop right here. Or balance. Can you tap the floor? Keeping ankle by ankle. That is your challenge. Ankle by ankle. Oh, you're gonna feel that standing booty. Tap it, reach it. Slow and steady. Working on all those small stabilizing muscles that surround my knee. Knee stability and strength right here. One more. One more. Tap. Reach from here, Airplane. The arms back. Shoot straight back. Find that airplane. Palms. Palms are facing the ground. Can you pulse your heel as you squeeze your back, back and glutes right here. Pulse it. Pulse up. You got it. 8, 7, 6. Nice work. Find that balance. Come on. 5, 4, 3, 2. Step back to lunge. Palms go facing the sky. Lunge, tricep, press, lunge, push, lunge, push, so I'm squeezing my back, squeezing my tricep legs right here. Nice. Five. Come on. Four. Yes. Three. And two. And one. Launch back to that airplane one more time. You're going to hold it here. Hold it. Drop this hip square to the ground. Flex everything in your body. Squeeze it tight. Hold here for eight. Seven, Six. You got it. Five. Four. You plant and flow in three, two, step back. Plant the hands. Shoot it back, Chaturanga. Four. Low up dog to down dog. Shake it out. Nice work. Walk those hands in to meet your feet. Oh, nice little stretch. Roll all the way up to top. Shoulders down and back. Other side. Standing on my left leg. Kickstand. Deadlift right here. Tap down, reach high, keeping ankle by ankle. Right here. Okay? Option A, I keep the kickstand. Option B, I keep ankle by ankle. And I float it. You feel that booty working? Feel all those small stabilizing muscles working, trying to keep that balance and core connection. You'll see one side is better than the other side, right? That is normal. That's why we work both sides. We all have a lazy side. Make your lazy side work. Even it out. Nice. You got two more right here. Two more, come on. All the way down, all the way up. Last one. All the way down, all the way up. Hold it here. Shoot it back. Airplane right here. Palms are down towards the ground. Foot is flexed. Hips are square to the ground. Soft bend in the standing leg. Pulse the arms, pulse the legs back and glutes. Oh, I got to find that balance. It's okay if you have to tap. You guys, you do your best, you forget the rest. Give me eight. Seven, six. Step back to lunge in four. Three, two. Lunge. Palms face up towards the ceiling. We go lunge, tricep press, lunge, push. Inhale, exhale, lunge, push. You got it. 5. 4. Back to airplane in 3. Yes. 2. And 1. Launch to that airplane. Can you shoot those arms straight out? Keep those hips square to the ground. Hold it here. Flex that back foot. Hold for eight. Seven. You're doing awesome. Six. You plant, pivot and flow. And four. Three, two. One. Step back. Plant. Nice. Flow, Chaturanga. Up, dog. Shoot it back. Down, dog. Nice. Walk those toes back up to meet the feet. Roll all the way up. Find that mountain pose. Give me a nice little stretch here. We're going to pull that right knee up. Flex the foot. Stretch it. Now pull it across the body. That feels good, right? And now open it up the other way. Open it up. Open up the hips. Still challenging that core. And Balance right. Nice little stretch out. Working those glutes. Other side. Pull it up. Pull across the body. Challenge yourself. Nice work. Open it up right here. Nice work. We're going to go ahead and step wide. Find a nice horse pose. Reach up nice and tall. Sit back. Heels in, toes out. Drop that booty. Tuck the tailbone. Squeeze your core right here. Squeeze it. Just hold right here. Tiny pulses down pulse. 8, 7, 6. You got it. 5. Moving into a little warrior two. Little triangle. 3, 2, 1. Open up. Warrior two right here. Heel to arch alignment. Back foot is parallel. Doesn't matter which side. We're going to do both sides, right? Hold it here. Settle in. Can you reach forward? Reach forward for the ground. Gaze follows the fingertips. High. Stay low in the legs. Reverse your warrior. Sweep it around. Nice. Bring it back to center. Do it again. Reach forward. Take it down. This time, maybe you reach for a half wrap. Does that feel good for you? Go for it. If not, that's okay. You do your best. Hold for four. Three, two. Gently unwrap it. Take it back. Reverse your warrior. Ooh. Find that balance. And from here, you're going to straighten that front leg. That feels good. Triangle. Tick. Tock it. Bring it forward and down. Oh, I love this one. Triangle is by far my favorite yoga pose. Nice working, guys. From here, reverse your triangle. Reach back. There it is. Nice. And bring it back to horse pose. Right here to center. Other side. Open up. Warrior two. Other way. Settle in. Nice. Bend in the standing leg. Build some fire in the standing leg. Okay. Bring it forward. Hand down. Gaze follows the fingertips. Reverse your warrior. Stay low in the legs. Sweep it back. Nice. Bring it back forward again. Reach forward and down again. Option. Take that half wrap right here if you want it. Interlacing those hands underneath the leg. Oh, that feels so good. Opening up that inner thigh. That growing. Hold it here for five. Four, Three, two. Gently unwrap. Reach back. Stay low in that front leg. One more time. And then now you get a stand up triangle. Tick. Tock it. Reach forward and down. Inner thigh stretch. Feels so good. Nice work. Rise up. Reverse your triangle. Reach it back. Bring it back to horse pose. Are you ready to do some cardio? Heels and toes out fast. Sumo squats. Take it down and up. Down and up. Horse squats. Sumo squats, plie squats. You call them what you want. Fingertips tap the ground. Down and up. Come on. Second set of cardio. Last set of cardio. Right, Last set. From here, we move on. Push ups and core and stretching. Last set of cardio. Let's go. Down, up, right here. Give me four curtsy taps in 3, 2, and 1. Tap behind, tap behind, tap behind, tap behind. Make it big, make it fast. Pushing side to side, driving off that outer glute of the standing leg. Let's go. Come on. Raising that heart rate in a low impact way right here. You got it. Push and drive, push and drive. There it is. Give me 10, 9, 8, 7, 6. Back to horse pose in 4, 3, 2, 1. Find that horse pose. Settle in right here. Brace your core. Core twist down. 2, 3, 4, up. 2, 3, 4. Drop up. Nice drop. Keep that core tight. Twist, twist, twist. Four down, four up. Nice work. Yes. Keep breathing. That heart rate should be staying high. One more, one more. Down, down, up, up. Hinge forward. Wide fold. Oh, does that wide fold feel good? Walk out. Inchworm. Fast inchworms right here. Walk back in. Take it down. Inchworm. Walk it in. Stand up. Come on. Wide leg fold. Inchworm right here. Fast walk up. Yes. You got it. Come on. Stay with it, stay with it. You're doing so good, you guys. One more, one more. Right here. Come on. Wide Inchworm out. Bring it back in. Roll all the way up and take it down. Wide fold. Reaching for the ankles. Nice, nice work. Wide fold. Can you walk those hands away from you? Take a big inhale and a big exhale. Bring it in. Roll all the way up to the top. All right, you guys, grab a quick sip of water and we're going to repeat that quick sip of water. Repeat the cardio segment. Quick sip, quick sip of water. Set it down. You got one more set on the cardio. Okay, One more set on the cardio and then it's push ups, core and stretching. That is it. One more time through these rapid sumo squats. Find that horse pose. Heels in, toes out, tuck that tailbone down and up. Rapid pace. You're on in three, two. Let's go. Down, up. Come on. Raise that heart rate one more time. Couple cardio moves. It's all I need from you right here. Just keep moving. Raise that heart rate and then we take it down to the mat. You're doing so good. Nice work. You are so strong. Your body was built for this. It was made for this. Come on, give me four. Three. Side to side. In two. Last one. Side to side. Taps. Tap it, tap it, tap it. Drive off that standing leg. Bigger the arms. Come on. It's going to make that heart rate go high. That's what we're looking for, building in a little cardiovascular endurance into our yoga routines. Yes. It's good for us, good for our bodies, great for heart health. Heart disease, number one killer. You guys, right here, you're preventing it. You're doing good things. Come on. 8, 7, 6. Stay with it. 5, 4, 3, 2, 1. Back to that horse pose. Core twist. You ready? Brace that core right here. Down, 2, 3, 4. Up, 2, 3, 4. Nice. Up. Come on. Yes, you can. Keep that core nice and tight. Flex those biceps. Come on. Turn on every muscle in your body right here. Yes, you can. So strong. Two more, two more. Come on. Last one, last one. Down, two, three, four. Up, two, three, four. Wide fold. Wide fold. You ready? You know what's coming. Those walkouts. You ready for it? Let's go. Come on. Fast paced, walk it out. Walk in, tap, stand, Take it down. Walk it out, walk it in. Walk. Wide leg walkouts right here. Yes, you can. Yes, you can. Come on. Finish strong. Finish strong. Yes. Stay with it, you guys. Nice work. Two more. Two more. Yes, you can. Give me two more. Walk it out. Last one. Last one. One more, one more. Finish strong. Walk it out, walk it in. And take a nice wide forward fold. Let it all hang heavy. Nice work. From here, gently roll up one vertebrae at a time, bring it back to standing. And we're going to take it down from that. Push ups and core, you guys. Push ups and core. That is how we finish. Okay? 10 push ups. You can do anything for 10, right? I'm doing them from my knees. You can always take them from your toes. Knees are on the mat for me and my toes stay connected to keep my low abdominals engaged. 10 push ups. You're on in three. Two. Let's go. Take it down. Up. That's 1, 2, 3. You're doing great. Four. Nice work. Five. Stay with it. Six. Awesome job. Seven. Eight. Nine. Can you pop to a plank and hold it here? Hold your plank. It's a three count. Mountain climber. One, two, three and hold. One, two, three and hold. One, two, three and hold. Yes, you can. Yes, you can. Just keep saying that. Come on, two more. One, two, three. Last one. Hold your left knee in. Hold it in. Just pulse for 10. 9. Do you feel those abs working? You're so strong. Yes, you can. For five. Four, Three, Two, One. Sit back. Quick. Stretch. Child's pose. Stretch, stretch, stretch. Bring it up. 10 more pushups. 10 more pushups. Let's go. Down. Up for 10. Here we go. 1, 2. You got it. 3. You're strong. 4. Stay with me. 5. 6. You're doing awesome. 7. 8. 9. And 10. Pop back up to the plank. Three comp climbers. 1, 2, 3, and hold. 1, 2, 3, and hold. Let's go. Yes. Two more. Two more. 1, 2. Hold. 1, 2. This time, hold your right knee in. Pulse it in. This is it. 10, 9, 8. You're stretching in 7, 6, 5, 4, 3, 2, 1. Set it down. Child's pose. Oh, that feels so good. Forehead to the mat, big toes to touch. Hips are nice and wide. Sit it back. Reach those fingertips out away from you. Just walk them away. Nice work. Take a big inhale and a big exhale. One more. Just like a big inhale. Big exhale. You're going to get a little bit more core work in. As we roll over to our back, we're going to do some stretching with some core. That's how we finish, okay? Stretching and core. You're doing so good, you guys. Awesome job. Roll it all the way down. Take a nice long body stretch right here. Nice work. Big, long body stretch. As you inhale and exhale. As you exhale, pull the hip bones together. Tuck your back towards the mat. Big inhale again. Exhale. Pull that rib cage in. Hold those hip bones in. Hold here. Hold here. Now keep breathing through this, but can you hold this tight core? Can you lift your neck and shoulders up off the mat? Hold it here. Nice. Can you lift your right leg up? Hold it here. Can you lift your left leg up? Oh, hold it here. You can always lift. Lift up higher. That's going to be less intense the more I drop the legs, the more intense. You can always bend at the knees. Hold here. Flutter chops. Flex your feet. Chop, chop, chop, chop. There it is. Keep that core nice and tight. Chop for 10. 9. 8. You got it. 7. 6. 5. 4. 3, 2, 1. Pull the right knee in. Switch. Left, right, left. Pull, pull. Gentle hugs. 8, 7, 6, 5, 4. 3, 2, 1. Take it all the way down. Nice long body stretch. Nice. You're gonna pull the right knee in. Send the leg long. Lift it up. Two, count. Pull on that long toe. Pull two. Switch. Pull. Two switches. Switch. Pull. Stretching right here. As we finish off the core. Nice. Pull. 2. You can always rest the neck and shoulders on the mat option to keep them lifted. One more each way. Pull two. Last one. Pull two. Take it all the way down. Find Happy baby grabbing the inside arches or soles of your feet. Just roll your low back side to side in the mat. Should feel so good. You can kick into your right hand over. Opening up through that hamstring, that inner thigh. A lot of Legs today. Bring it in. Kick into the other hand. Nice work, you guys. Awesome job. That was a fun little yoga flow. Built some fire and intensity. From here, plant your feet on the ground. You're going to find a glute bridge. So I'm going to lift my hips off the ground, interlace my hands underneath my tailbone, tuck, tuck, tuck. Give me a nice chest expansion with a glute bridge driving through my heels, squeezing my glutes, opening up through my quads, opening up through my chest. This feels so, so good. Nice work. Gently release. Roll it down from here. You're going to roll over to your belly. We're going to counter that stretch. And how we do that is we plant our hands right by our chest. Give me a cobra reach up. Not necessarily about looking up towards the sky. Keeping a nice neutral spine. Just right here. You can shift a little side to side open. Opening up through that rib cage. That feels so good. Lower back down. Take a T with the arms. Okay, you're gonna scorpion. So take one toe to the opposite hand. It doesn't matter which one. You're going to do both sides. Opening up through the hips, the quads. Trying to keep the hands planted on the mat. Nice little scorpion pose here. Oh, feels so good. Nice. Bring it back to center. Other side. Switch it out. There it is. Nice scorpion stretch. Bring it back to center. Push yourself up to a tabletop position. Shoulders are stacked over wrists. Right here you're gonna tuck the toes and go right into a down dog. Stretch it out. Where we started this workout, that is where we will finish a nice down dog stretch. Walk your hands back to meet your feet. Grab opposite elbows or biceps and let it all hang. Heavy rag doll pose. Swaying side to side, releasing all that tension that's built up in our neck, back, shoulders, hamstrings. Gently roll up one vertebrae at a time. Neck and shoulders last rise. When you get to the top, give me two big shoulder rolls. Up, back and down. Up, back and down. Final stretches. Reach the right arm out. Left arm follows. Push towards me. Open up through that back. Counter it. Take the right arm back. Left arm follows. Take a nice wide stance. Interlace the fingers and pull the knuckles away. Away from the tailbone. Opening up, lifting the chin towards the ceiling. Take a wide forward fold right here. Let your knuckles collapse towards me. Release. Drop your arms to the ground. Roll it up one more time. Two big shoulder rolls. And that is your total body yoga sculpt. Thank you so much for flowing through this yoga sequence with me. I hope you loved it. You can find more of my workouts on this page, and I'd love to sweat with you again soon. Have a great day.