30-Minute Yoga Sculpt (Full Body Workout)

Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your full body yoga sculpt workout, power yoga, sculpt yoga, whatever you want to call it. This is going to be a fun total body flow. We're going to start up with a little bit more of the yoga on the front end, warm up the body and then we're going to add some light dumbbells. If you have the capacity. I have just some £3 here. You can grab soup cans from your kitchen filled water bottles or do this entire workout with just your body weight. And then we'll add in a couple cardio bursts to amp up the energy and the heart rate. You can high impact or low impact. I'll give you options and show you along the way, but it's going to be a good full body sculpt workout. You're going to leave feeling toned, sweaty and it's going to be a lot of fun along the way. So join me for this high energy, upbeat yoga sculpt workout. We're going to get started with our warm up, which is part of the sculpt workout. And we're actually going to start down in tabletop on all fours. I normally start in plank, but I'm going to give you guys a little bit of break. We're going to warm up with a nice cat cow stretch. So you're starting in tabletop position. Your shoulders are stacked over your wrists, hips are over the knees and you're just gonna drop the belly. Lift the chin. Reverse it. Pull that spine up towards the ceiling. Tuck the chin towards the chest, looking at your belly button. Big inhale, drop the belly. Exhale. Pull the belly in. Look at your belly button. There you go. Flow through two more. Just like this. Big inhale, drop the belly. Big exhale. Just finding that breath. Oh, this feels good. Yep. Gonna get that body warm. Maybe you're tired, maybe you're sore, maybe you're ready to rock and roll today. Whatever you got, you do your best and you forget the rest. That's what you're here for. Nice. Bring it back to a neutral tabletop spine position. You're going to bring your big toes to touch. Open up the hips a little bit and just sit back into child's pose, reaching those fingertips away from you, planting your forehead to the mat. If you're able to just opening up the hips. These are often so tight for me, so this feels really good. A good child's pose stretch. Feels nice. Keep walking those fingertips away from you. Big inhale. Here, let the belly expand. Give me the big exhale. Pull the belly in. Two more just like it. Big inhale, big exhale. Dropping a little bit deeper into those hips with each inhale. And exhale. It's gonna allow you to get deeper into your lunges. Today, your squats. Big inhale, big exhale. Nice. From here, you're gonna hold child's pose, but we're actually gonna tuck the toes under. So tuck your toes under and you're gonna bring your hands, walk them in. You're gonna launch into so high plank, child's pose. Sit back, high plank, child's post. Sit back so my toes stay tucked under. High plank. Building a little bit of fire in the core. Child pose. Sit back. Nice. High plank. So you're launching into that, starting to build some energy. Launch to that high plank. Nice. Sit back, child's pose. Two more just like it. Launch that high plank. Sit back, child's pose. One more, just like it. Launches that high plank. And hold. Just hold. High plank. Stack the shoulders over the wrist. Pull that belly. Pull up on the kneecaps, push back on the heels. Just hold here. Let some fire start to generate in the quads. In the core, you can always drop down to your knees. Try to keep your toes on the ground to keep those low abs activated. Nice work. Hold your plank right here. Hold for 5, 4, 3, 2, 1. Push up and back. Down dog. First down, dog of the day. This feels really good. Just pedal out your heels, pressing your chest towards your thighs, gazing back towards your feet. Big inhale, big exhale. Hold here. That feels really good, right? Okay, from here, you're going to float your right toes. Long option to drop the heel towards the glute. Take a nice hip opener. Send it long, step through right leg flows through low lunge. Reach up. Bring the hands to heart center. Hold here. In this low lunge, can you hook your elbow outside your knee for a nice little spinal rotation? Pressing your palms together. I know I'm looking away from you. I'll come back to you here shortly. Hold here for 3, 2, 1. From here, gonna open up to Warrior 2. Planting this back foot, parallel arms. Come to the shoulders. Think about pulling this knee towards my pinky toe. Sinking in here first Warrior 2. This feels good, right? Just getting into this inner hip right here. Hold here. Shift that weight forward and drop it down. Gaze follows the fingertips up towards the sky. Right here. Nice. Hold here for 3, 2. Stay low in the legs. Reverse your warrior. Reach it back. Big open through the obliques. Nice, big reach Overhead, staying low in those legs. Hold here for 3, 2, 1. From here, you're going to take it all the way down. So I plant my hands framing that front foot. Send it back. Option to plant this foot. You're going to take your first chaturanga. So shift the weight forward. Elbows, raise the rib cage and you can drop your body all the way to the mat and push up for cobra. We'll do cobra on the first one. Pull those shoulders down away from the ears. Yep, right here. Nice. From here, tuck the toes under, send the hips up and back down. Dog, that feels really good. Stretch it out. Pedal the feet and we go other side. Left toes float. Long option to drop the heel towards the butt. Yep. Kick it high. From here, step through. Low lunge. Find that low lunge. Rise up. Crescent lunge. Drop the hands to heart center, pressing the palms together. Finding stability. You're going to find that twist on the other side. Hooking the elbow outside the knee. Continue to press those palms together. Nice work. Hold it here for 3, 2, 1. From here, come back to center and you're going to open up. Warrior 2. I'm going to turn to face you so I can keep facing with you guys. Okay? Back foot plants, parallel front toes face forward. Right here. Getting nice and low. Pulling this knee towards the pinky toe. Arms are right at my shoulders. We're going to shift that weight forward and gaze goes up, following the fingertips. You can plant this hand right here on the mat to give myself a little stability, maybe even push that elbow into the knee. Oh, there's that hip flexor. Open it up. Stay low in the legs and reverse your warrior sweeping back around, opening up through the obliques. That feels good. Yes. Nice. From here, you're going to bring it all the way around. Plant the hands, frame that front foot, shoot it back. Option to float, you're going to go back to that chaturanga. And this time you can go to up dog. That means my quads are lifted off the mat. Shoulders stay out of the ears. Hold here for three, two. Tuck the toes down, dog. Pedal it out. That feels really good. We're going to go here and we're going to add on, add on. Okay, this time, right toes go along. Nice. Drop the heel towards the glute. Send it long. Kick through, step through. Low lunge. Woo. Find the balance. There we go. What we love about yoga, balance, core coordination. Hands go to heart center. Pushing the palms together. Easy twist. Hook outside. Can you hold this? Easy twist. Maybe you go for a revolved. Open the arms. Oh, there we go. Hello. Chest shoulders. Open them up. Hold for 3, 2, 1. Bring it back to center. Find that balance. We're going to keep flowing. We're going to skip Warrior 2 and keep flowing. So plant the hands, step it back, Float Chaturanga. Up, dog. There we go. Tuck the toes up and back down, dog. Nice. Pedal it up. Out left toes. Go long. Option to drop the heel towards the butt. Send it long. Step through. Find that low lunge. Rise up. Crescent lunge. Hands to heart center. Pressing palms together. Take that easy twist. Hooking the elbow outside the knee. Option. Stay here. Option. Give me the revolved arm. Open. There you go. Hold here for three, two, one. Rise up. Oh, there we go. Rise up. Hold here. Plant the hands, step back. Option. Float it, Chaturanga. Up, dog. And tuck the toes down, dog. Nice work. From here, walk your hands back to meet your feet. Hold here, grabbing opposite elbows or biceps. Just let it all hang heavy. Take a nice ragdoll. Shaking it outside to side. I'm going to turn to face you. From here, I'm going to plant my right hand to the ground. Left arm goes high to the sky. Nice. Bend in my right knee. Roll up the wrist. Easy twist. Nice. Switch it out. Other side. Plant the left hand, right arm to the sky. Roll out the right wrist. Nice. From here, walk it all the way up to the top. Roll the shoulders down and back. Roll the shoulders down and back. Give me your first mountain pose. Reach up nice and tall. Squeeze the butt. Squeeze the core and give me that baby back bend. That feels good. Reach up. Let's go forward. Fold. Feet are hip width distance apart. Inhale. Lift halfway. Brace that core. Nice and tight, rag doll. Just let it all hang heavy. Nice. Forward fold. From here, plant the hands. Step or jump back. High plank. Shift forward. Lower. Halfway. Chaturanga. Up dog. And down dog. Nice work. Moving on, moving on. We're gonna do a plank series, okay? So I'm gonna walk back over this way to the side so you can find my plank series from this down, dog. Shift forward. Find a high plank. Okay, Just my right leg. Just my right leg. Right knee to right elbow. Can you hold here? Option A. Hold option B. Tiny pulses. Pulse. Pulse it in for 10. Nine, eight. Yes, you can. Seven, six. You got it. Five, four, three, two. Shoot this right leg back and lift it up. Penny pulses. Flex that foot. Lift for 10. 9, 8. Combo move is coming for you. Yes, it is. In 5, 4, 3, 2. Combo move. Give me the knee, the lift, the knee, the lift. Come on. It's four. Yes, you can. Three. Stay with me. Two. And one. Nice work. Step that right leg through. Rise up. Crescent lunge. Find this crescent lunge. Just pulse it down, pulse it down. I'm going to turn to face you. This is where you have that option to grab these weights. If you choose, grab some weights. If you don't want them, that's okay. You don't need them. Tiny pulses down in your crescent lunge. Pulse it here for 8, 7, 6. Starting to warm up those legs. 5, 4, 3, 2, 1. Can you launch to single leg mountain pose? Flexing this left foot right here. And just pulse the knee up. Low abs. There they are. Give me an optional tiny bicep pulse. Pulse it, pulse it. There you go. You got 5, 4, 3, 2, 1. You're gonna step back to curtsy so this knee meets this shin right here. Tiny curtsy pulses. Pulse for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Step your feet together. Legs are feeling nice and warm. Right here. From right here, I'm gonna go heel raises. We're gonna warm up the calf, the shin, lift the heels off the mat for 8, 7, 6. Tiptoe lunges. Hold it high. In 3, 2, 1. Can you hold your tiptoes? It's an alternating step out. So I'm gonna step my right leg out, staying on both tiptoes. If I can shoot my arm straight back, reach them up, shoot it back, launch off and stand. Other foot, step out, staying on the tiptoes. Reach the arms up, kick them back, launch up. Step it out. Hold those tiptoes, reach up, find that balance, Find that low lunge. Alternating step out, step out. Staying on those tiptoes. Reach, push, drive and stand again. Step out to lunge. Try and stay on those tiptoes. Reach up, shoot it back, drive up. Starting to feel those calves. They're starting to fire on me. Reach up, kick it back. Step back. One more each way. Trying to stay in those toes, if I can. Up, back, last one. We're gonna hold this lunge right here. Reach up. Kick, kick, back. We're going to hold this low lunge and we're going to lower down. You no longer have to be on your toes going into triceps. Shoulders are down and back. Holding the weights right here at my hips. Elbows are high. Bend, extend, kick it out. And in triceps. Holding that low lunge, slightly hinge forward. Yes. Think big extent. Tiny bend, Big extend, tiny bend. Elbows stay nice and high. I get to my highest point and work from there. Long arms. Relax shoulders. Kick it right here. You got eight. Nice work. Seven. Yes, you can. Six. Hold it long for tiny pulses. Come on, give me three, two. And hold it here. Tiny. Pulse, pulse. Think about pushing through your knuckles. Push your knuckles towards that wall behind you. Hold your balance in your legs for 8, 7, 6, 5. Palms go up. In 4, 3, 2. Palms are up. Drop down. Lift up, drop down, lift up. Straight arm kickback. Inhale, exhale, Inhale, exhale. There you go. Nice work. You feel those arms? You feel your back? This is arms and back. Triceps, back of the arm, lats, back of the back, the back for four. Hold it high. Three. You got it. Two and one. Take it down. Oh, shake it out. You can make some circles with the arm. You can take a nice little stretch here. Let's actually stretch through this front leg. So my weights are framing my foot. I'm gonna bend, extend and stretch. Bend. Drop the back into the ground. Extend and stretch. That feels good, right? Bend. Stretch through that front hamstring. Let the knee collapse towards the forehead. One more right here. Give me the bend. And you're gonna take those weights. Set them off to the side. Step back. Find a down dog. Shake, shake, shake. That feels good. Okay, you got two beautiful legs. Ready to work the other side. Shift forward. Find that high plank. Hold your high plank this time. Left knee comes in towards left elbow. Tiny pulses, pull it in for 8. 7, 6, 5. Shoot it back in 3, 2, 1. Shoot that left leg back. Flex the foot and lift. Lift for 10. Nine, eight. Combo move. It's coming for you. Yes, you can. Give me five, four, Three, two. Combo move. Knee in. Lift the booty. Ha. Here we go. Give me abs, but for five. Four. Yes, you can. Three. Let's go. Final Two. And one. Oh, that's fire. Yep. Yeah, that's fire. Step that left leg through. Nice work. Find that lunge. Rise up. Grab your dumbbells. Tiny pulses. Down and lunge. Pulse, pulse. Down and lunge. I'll turn back to face you guys because I love working out with you. Pulse for eight. Seven, six. Nice work. Final four. Three, two, one. Can you rise up to that single leg mountain pose? Just that knee lifts. Engage those low abs option. Add the tiny biceps for 8, 7, 6. Curtsy lunges in 4. 3, 2, 1. Wrap this leg around. Find a nice curtsy. Pulse the curtsy. Pulse the curtsy. You got it. Pulse for eight. Seven, six, five. You got it. Four, three, two, one. From here, step to chair. Step to chair. Tiny pulses in your chair. Step it here. Nice. I'm going to show you from the side. Actually, I'm going to rotate. Okay, you're going to have that option again. Hold your chair. Hold nice and low. Hold the legs. Have that option to come up into releve or onto the toes again, as we did for the tiptoe lunges. I'm going to focus on the back, My palms face in. It's alligator arms open, rotate, open, rotate. Triceps and back. It's like a modified back fly. Little tricep in there. Core is tight. Option to stay on the toes. Option to roll back to the heels for more balance and stability. Open big alligator chomps. Yes. Chomp. Switch palms. Touch, rotate, touch, rotate, Touch. So my palms are always facing the mat. You got eight. Let's go. Seven. Nice work. Six. Stay with me. Final five. Come on. Four. And three and two and one. You ready to set down those weights and get some cardio up in here? Cardio circuit number one. You guys, you have the option to take it low impact or high impact. I'm just going to show you the moves you do. You. Okay? First move, we'll go. I'll stay facing you. Standing on my right leg. Left leg is going to move. Okay, join when you're ready. It's a lunge, a knee, a lunge, a front kick. Lunge, knee, lunge, kick it. Lunge, drive, lunge kick. Right here. Just that left leg moves. Stay standing on that right leg. You're gonna do two sets on the cardio. We get the other leg. Second time through, you decide youe pace your tempo, how fast you're gonna move, how hard you're gonna work. The goal is to raise your heart rate during the cardio. You got two more right here. Let's go. Come on, kick it. Last one. Drive it and kick it. Option B, give me knee, knee, knee. Bigger the arms, higher the heart rate. You want more? You want something more? Give me claps. Clap and skip. Clap and skip. Can you clap those hands under the knees? Big arms right here. Shoulders, core, cardio. Shoulders, core, cardio. Let's go. Let's pick it up a notch. Raise that heart rate. We're gonna go side to side in 10, 9, 8, 7, 6. You got it. 5, 4, 3, 2, 1. Lateral touchdown. Touch, touch. Option A, stay here. Low impact. Option B, bound and touch bound. Push those curtsy lunges that got you warmed up for this right here. Push it. Push it side to side. Dig. Dig into those glutes. Yes, you can. You got eight, seven, six, five, four, three, two, one. You ready? Four butt kicks, one squat. Looks like this. One, two, three, four, squat. One, two, three, Four, squat run. Two, three, four, squat. Four butt kicks, one squat. 1, 2, 3, 4. Squat it. 1, 2, 3, four. Squat it. You got it. Stay with it. You're gonna hold that squat. Two more. Last one. Hold your squat right here. Hold your squat. Just pulse. Pulse. 8, 7. You ready to repeat it? 4, 3, 2. Oh. Give me a nice forward fold. If it feels good for your heart, your heart rate can take a nice forward fold. Now, let's keep your head above your heart. Reach up. Walk it off. Okay, repeat it. Repeat, repeat. Two beautiful legs. Standing on my left leg. Right leg, lunge, knee, drive, lunge, front kick. One more time through this cardio circuit. You're on in three, two. Let's go. Give me the lunge, knee, lunge, kick. Lunge, knee, lunge. Kick it. Yes, you can. What would it look like if I told you, you get a nice Warrior 2 shakeout after you finish this cardio segment? Yes. Give you a nice body weight. Warrior 2 Shakeout. It's gonna feel so good, baby. Come on. You gotta earn it. Yep. Feel the heat building in that front left leg. Drive it. Kick it. Two more. Let's go. Drive it. Last one. Right here. Drive it. Kick it. Option. High knees, high knees. Bigger the arms, higher the heart rate. Or clap and skip. Clap and skip. Let's go, let's go. Come on. Up, up. Here we go. Pick it up. The pace. High energy. That's what this yoga sculpt is. High energy. Come on, come on. 10, 9, 8. Side to side and 4. 3, 2, 1. Tap down, tap down. Option A, stay here. Option B, bound and tap. Bound and tap. You choose, you choose. Here we go. Boom, boom. Let's go. Push it, push it. Come on. This and butt kicks. All you got. Give me 8, 7, 6, 5, 4, 3, 2, 1. Four butt kicks. One. Squat in three, two. Let's go. One, two, three, four. Squat. One, two, three, Four. Squat. One, two thousand three, four. Come on, stay with me. Finish this yoga sculpt series. Yes, you can. Let's go. 1, 2, 3, 4. Come on, two more. Two more. Squat. Last one. 1, 2, 3, four. Hold your squat for ten. Nine. Tiny pulses. Eight, seven. Get a break in six. Five, four, three, two, one. Forward fold. Oh. Shake, shake, shake, shake. Roll it up. Grab some water. Nice little break. Yep. Grab some water. After that cardio circuit, let the heart rate come down, we're going to do a nice little body weight shakeout. Okay? So when you're done with your water. You're going to join me in Warrior 2. Doesn't matter. We're going to do both sides. Just set it up here. Okay, you're looking for heel to arch alignment. Back foot is parallel right here. Just settling in. Keeping this knee stacked over the ankle. Pulling out towards the pinky toe. Arms come up. Roll those shoulders down and back. Catch your breath. Right here. Nice. Just settle into that warrior. We're going to do what we did when we started this workout. You're gonna give me a nice reach forward and then gaze follows the fingertips. Nice. You have the option to stay right here. You have the option to reach around and try and find that half wrap. Okay. If that feels good for you, a little wrap or bind. That feels good for you. Take it. Nice. Little chest opener always gets me to drop a little bit lower in my hips, which is good for me. I need to stretch those out. Okay, whenever you're ready, you can slowly unwrap. Stay low in the legs. Reverse your warrior. There we go. Oh, nice. Reach back. Okay, from here, you're gonna get to stand up in that front leg. We're go triangle. Reach forward, take it down. This is by far, hands down, my favorite yoga pose. Triangle pose just feels so stinking good. And so we had to build it into this workout. Okay, you're gonna tick tock the arms. Swing it back, reach back. Reverse triangle. Front leg stays straight. That felt really good. Right, from here, you're gonna come to star pose. Heels in, toes out. You can sink down into horse pose. Just settle in right here. Settle into horse pose. Maybe shift side to side through the heels. Shake out those legs, find your balance. There it is. Okay, this feels good for you. Give me a little. Little crossbody reach. That's nice, right? That feels good. Can you take it up overhead? Reach it, reach it, reach it. You got 8, 7, 6, 5, 4, 3, 2, 1, 1. Working on that hip mobility. Stand back up to star pose. You're going to open up Warrior two. Other side again. Finding that heel to arch alignment. Bending into this front knee. Okay, right here. Reach it forward. Gaze follows the fingertips. You have that option to just stay right here. Or again, try and take that wrap on the other side. Love this. You'll notice one side is probably easier for you. This side is easier for me. We all have those sticky sides. Got to keep working on them, right? Keep working on them. Get better and better. Get stretchier, get bendier. That's the goal. Hold here for 3, 2. Slowly unwind from here. Say low in that front leg and then swing it around. Reverse your warrior big open up. Nice. My favorite part. Straighten that front leg back to center. Reach it forward. Oh, take it down for triangle. The best yoga pose around. Yep. If you're with me, give me an amen. And just hold here for three, two, Tick tock the arms. Keep that front leg straight. Reach it back. That foot feels so good. Nice work, you guys. Awesome job. From here back to star pose. Sink down into that horse pose. One more time. We're just going to hold. Horse pose. You have the option to intensify it by coming up onto your heels. My tailbone is tucked under, Squeezing through that pelvic floor, dropping low in the legs. Tiny pulses here. You're going to pulse for 10. 9, 8, 7, 6, 5, 4, 3, 4, 2. Now the hardest part is the isometric hold. Can you lift those heels one inch higher and drop your seat one inch lower? Lift the heels one inch higher. Drop your seat one inch lower. Hold for eight, seven. Oh. Keep that core tucked. Yes, you can. Final five, four, three, two, one. Stand tall. Shake out the legs. We're going into push ups. Keep these weights nice and close to you. Okay, push ups. Knees or toes? I'm gonna go on my knees. I'm gonna keep my toes on the ground to keep my low abs engaged. You have 10 push ups. You can do 10 push ups. Okay, 10 push ups. Here we go. Let's start counting. That's 10. Nine, eight. You got it. Seven. Nice work. Six. Stay with me. Five, four. Yes, you can. Three. Come on. Two and one. Hop up to high plank. Hold your high plank here. You're gonna give me three mountain climbers. Open up to a T so it looks like this. One, two, three. Open to T. Back down. Climb two, three. Open to T. The other way. Right here. Let's go. Climb 2, 3. Open to T. Back to center. Climb 2, 3. Open to T. Nice work. Come on. Climb 2, 3.open to T. Last one, last one. Climb 2, 3.Open to T. Hold it here. Pulse those hips. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Hold your plank. Hold for 10. 9, 8, 7. You got it. 6, 5, 4, 3, 2', 1. Open to T. The other way. Lift those hips. Hold it here for 10. Nine, eight. You got it. Seven. What's coming is just fire. Five, four, three, two, one. Plant the hands. Can you shift your weight forward? Drop down to Chaturanga option. Keep those elbows nice and tight. Hold for 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. Oh, cobra. And down Dog. Nice work. Shake it out. You ready? You're not done yet, though. You got 10 more. Puss up. Push ups. Shift forward, high plank. I'm gonna go with my knees again. Toes stay on the ground to keep those low abs engaged. 10 more push ups and you're done with push ups. Right here. Let's go. 10, 9, 8. Strong chest. Yes, you can. Come on, come on. 6, 5, 4. Yes, you can. Stay with me. 3, 2 and 1. Down, dog. Oh. Stretch it out. Stretch, stretch, stretch. Walk your hands back to your feet. Find ragdoll pose again. Just shake it out. Let it all hang heavy. Nice work. Roll all the way up to the top. You ready? One more cardio burst, core and stretching. One more cardio burst, core and stretching. Yes, you can grab your weights. Okay, Grab your weights. Good old squat press. We're gonna do a narrow squat kick. My butt. Kick my butt where my feet land. Narrow squat, squat, push. This is move number one. Let's go. Come on, push it. Start to raise that heart rate. Low impact cardio. Pushing those weights overhead raises the heart rate. Come on. One more cardio set. Twice through. Right here. Give me eight. Seven, six. Let's go. Five, four, three, two, one. Scissor. Run with the feet. Up, up, up, up. Get those heels out. Want more? Give me opposite arm punch so it looks like this. I gotta find my rhythm. There we go. Punch and kick. Punch and kick. Hang. Punch and kick. Punch and kick. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Do you feel the abs? Jump your rope. Jump your rope biceps right here. Jump your rope biceps. You got it. You got it. Stay with me. Let's go. Let's go. Come on. Got five. Four, Three, two, one. Squat and press. Squat, push, squat, push. Let's go. Come on. Push. Three moves. That's it. Come on. Make them big. Right here. 8, 7. Scissor chops. 5, 4, 3, 2. Scissor chops. Option A, just feet. Have to be. Add the arms. There we go. Hello, core cardio. Ha. Right there. Yes, you can come on this and jump your rope. Give me 10. 9, 8, 7, 6. 5, 4. 3, 2. Jump your rope. Jump your rope. Biceps. There they are. Little baby circles. Come on, catch your breath. Core and stretching in 5, 4, 3, 2, 1. Oh, you can let go of those weights. Let go of those weights. Take it down to the ground. Okay, we're gonna stay seated seating. We're gonna go reverse plank. Fingertips are gonna face my butt. Heels are out away from me. Just reach up to reverse plank so I'm Bridging. Driving my heels into the ground. Go ahead, let your neck fall back. That feels good, right? Okay, you're gonna walk in. Reverse tabletop. Knee up, knee up. Walk out, walk out. In, in, drive, drive, out, out. Take this at your pace. Love this reverse tabletop work. Got to keep those shoulders out of the ears. Open up the chest, open up the shoulders. Little stretching mixed in with core work right here. Hello, hamstrings on that reverse plank walkout. Yeah. Do you feel it? Oh, come on. You got two more. Up, up, out, out. Last one right here. Drive. Hold. Reverse tabletop. And just bridge and open up. Oh, that feels good. Let the neck and shoulders drop back. Oh, reverse tabletop. We love it. Just hold here. Let that neck drop. Let those shoulders melt away. Lift the hips high. Keep those knees pulled in. Don't let them fall out. You got four. Three, two, one. Sit the hips back. Wrap the arms around the knees. That feels good, right? Oh, little counter stretch for what we just did. Nice work. Awesome job. From here, you can go ahead and keep holding behind your knees. We're going to go into a little roller boat action. One of my favorite core moves. Okay, so I'm gonna roll back, roll up. Hold here. Roll back. Spinal roll, core hold. Option, kick it out. Option. Hold here for 3, 2, 1. Pull the knees in. Roll it out. Hold here. Option. Kick it out. Release. Hold for 3, 2, 1. Nice work. Roll back, roll up. Hold here. Hold for three, two. Last one, last one. Roll back, roll up, kick it out. Hold here. Hold for 3, 2. Can you pump the arms for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Take it all the way back. Arms go long, legs go long. We're going to do a little bit of core work while we stretch. So straight leg lift, you're gonna go pull two and switch. Neck and shoulders can come up. Pull two. You want to make it harder. Float the legs. Pull two. Switch. Pull, two. Switch. Nice. Pull two. Switch. Pull two. Two more. Pull two. Switch. Last one. Pull two. Hold it here. Arms go to the side. Just tiny pulses. Upper abs for 10, nine, eight. You got it. Seven, six. Stay with it. Five, four, three, two, one. Take happy, baby. Grab the inside arches or soles of the feet. Just roll that low back side to side. Oh, yeah, we're gonna get the upper abs. Other side. Just kick into one foot. Quick little stretch. We're stretching as we work the core. It's a beautiful thing. Other foot. Nice legs go straight up. Take them down. Pull those abs in tight. Chop, chop, chop, chop. You got 10, nine, eight. Can you lift your neck and shoulders off the ground for 4, 3, 2, 1. Hold it here. Last time. Lift it up for 10. 9, 8. You got it. 7. Other side. 6, 5, 4, 3, 2, 1. That is it. Long body stretch. Arms go long, legs go long. Big inhale, big exhale. Cross your ankles. Roll yourself up to a seated position. I'm going to turn to face you guys right here. Legs go long. Big inhale. Reach up nice and tall. Exhale. Think about shifting my hips back towards that wall behind me. Not necessarily about collapsing to my toes, but really pushing those hips back towards me, pulling the toes towards my face. Flex my feet. There we go. And now you can go ahead and collapse. Shake, shake, shake. Nice. From here, we're gonna cross one leg over. Doesn't matter. We're gonna do both sides. Gently pull up. Get a nice little outer glute stretch right here. Feels good. Awesome job, you guys. 30 minutes of yoga sculpt is such a beautiful thing. Right from here, you're going to keep this ankle across the knee. Pull it back. Oh, for that. Nice seated figure 4. Sit up nice and tall. Pull those shoulders away from the ears. Nice long neck. And think about pushing away with the ankle as you try and pull this leg in. Just a little bit more for a nice seated figure four. Hello, paraphoris. Outer glutes. Oh, there they are. Right. Gently let the legs fall over and let's do a nice little spinal rotation. That feels good. Nice little spinal rotation. Awesome job today, you guys. Bring it back to center. Send those legs long again. Just going to switch it out. Other leg is going to cross over. Inhale up. Pull it up. Nice glute stretch right here. Feels so good to finish with a little yoga sculpt. Love this. For the middle of the week when I'm feeling tired and sore. End of the week when I'm tired and sore. Solid stretch. Solid heart rate rise. Pull it in. Seated figure 4. Get that heart rate up. Yes. Get some toning and strength in. Get some stretching in. It's all really good. And we have more workouts. Whether you like strength training, hiit training, whether you like more power yoga like this or maybe even barre like this. Gently let the legs fall over. Take that nice spinal rotation. Lots of workouts. You can find them all@nourishmovelove.com make sure you subscribe to our YouTube channel as well. We'd love to see you there. Okay, nice work. Bring it back to center. Pull the feet in. Butterfly. The feet sit up. Nice and tall. Roll the shoulders back. Push the elbows into the inner thighs. Slightly hinge forward for a nice little butterfly inner thigh stretch. Right. That feels so stinking. Good. We're gonna finish with a little eagle arms. In true yoga fashion, take one arm out, other arm wraps around underneath. Get those palms to touch if you can. Take those elbows. Reach them. Fingertips towards the sky. Elbows out towards me. Oh, there it is. Nice work. Gently unwrap. Take one palm to the ground. Big side body stretch. Other way. Big side body stretch. And we'll do eagle arms the other way. 90° bend. Wrap it. Palms to touch, fingertips to the sky. Elbows towards me. Open up the back. Gently unwrap it. And you guys are out of here. Thanks so much for joining me for this yoga sculpt workout. Love to see you back. Come back. You can find more workouts@nourishmovelove.com have a great day.