A 10-minute guided workout mixing yoga mobility and strength circuits for beginners at home. Warm up with downward dog and lunges, then move through single-leg squats, curtsy lunges, plank taps, and leg lifts, finishing with stretching and breathing.
Chapters
Hey, what's going on? Welcome to my channel. Today we're doing a strength flow. It's 10 minutes long, so if you only have a short time in a day to work out, this would be perfect. It is a strength flow, so there will be some HIIT moves in it. You'll be moving quite quickly, and I'm doing this flow with Down Dog app. All right, awesome. Let's get started.
Come to lie on your back. Bring the soles of the feet together and let the knees open wide, finding a reclined butterfly. Bring one hand to your heart and one hand to your belly and just begin to breathe. Take a deep inhale and exhale. And a deep breath in And a deep breath out. And one more here. Inhale and exhale. Happy baby. Draw both knees into your chest and then open the knees wider than your rib cage. From here, you can grab onto the hamstrings or the outer feet, then flatten your whole back onto the mat. Flatten your shoulders against the mat. Take a breath in and exhale, pull down on the legs. You should feel an opening in the hips and a release in the lower back. Grab behind your hamstrings and rock and roll up to a tabletop position. And exhale, downward facing dog. Lift your hips up and back. Inhale, sweep your right leg high. Exhale, low lunge. 1, 2, 3, 4, 5, 6, 7, 8. One more inhale. Exhale, forward fold. Step forward. Inhale to a halfway lift. Exhale, fold. Inhale, find chair pose. Bend your knees deeply, reach your arms tall, and sink your hips low. Then exhale, half chair. Sweep the arms back and let the ribs and thighs meet. Inhale, reach tall. Big breath in, chair, and exhale, half chair. Dive and brush the arms back. Inhale, chair pose, arms back tall. Exhale, fold forward, release all the way down. Inhale, flat back. Exhale, left foot steps back. Inhale, high lunge.
Warrior 2.
Exhale, arms out wide. Inhale, Peaceful Warrior. Sweep the right arm to the sky and lean the torso back. Feel a stretch in your side body. Vinyasa from here. Arms plant on the mat, step back to plank. Inhale, Chaturanga. Breath out, Up Dog. Inhale, Down Dog. Breath out. Inhale, left leg lifts. Exhale, low lunge. Stay for the inhale. Exhale, forward fold. Step the right foot to meet the left. Inhale, long spine. Exhale, forward fold. Inhale, chair pose. Exhale, half chair. Inhale, chair pose. Exhale and fold. Inhale, halfway lift up, right foot back. Exhale, low lunge. High lunge. Inhale. Exhale, Warrior 2. Inhale, Peaceful Warrior. Turn the left palm to the sky and send it up and back. Stay for the exhale.
Palms plant.
Inhale, plank. Lower halfway down. Exhale, up dog. Big breath in. Down dog. Exhale.
Bend the knees and look towards your hands. Step or hop up to the top of the mat. Come to standing. Let's get into our strength section. Use this time to get breathless. Our circuit will start with single leg squats on the right.
Oh, I started early.
3, 2, 1, begin. Left leg goes straight out, then get low on the right leg. Switch sides in 3, 2, 1, begin. Quad firm, foot pointed or flexed. You've got this, don't stop now. Up next, curtsy lunge to kickback. Stay on the right. 3, 2, 1, begin. Separate the feet and sink down into the lunge. Left side in 3, 2, 1, go. You'll start to feel this in the glutes. Stay low, you're almost there. Next up, plank 3 elbow taps. 3, 2, 1, begin. Head up into plank.
3, 2, 1, begin.
Make sure that the hips don't start to sag. Halfway. Lean forward so that shoulders are over hands. You might be feeling it in those arms. Push through this last bit. Next move, Straight leg to kick, right side. 3, 2, 1, go! These hip sections move fast. Don't take a break unless you cannot keep moving. Left side in 3, 2, 1, Go! Move slowly, focus on control. Keep going till the very end here. Up next will be leg lift clap. 3, 2, 1, go! Extend the legs up, firm up through the core. 1, 2, 3, 4.
Oh God, this is killing me.
Flex through the quads to keep the legs straight. Halfway there. Come down slowly, resisting the pull of gravity. Don't stop until that timer is up. We'll switch to leg circles. 3, 2, 1, begin. All right, you've got this. Keep that energy up. Halfway!
Keep it up!
Just a little bit left, don't give up! 3, 2, 1, stop! Make your way back to down dog. Press the hands down into the ground. Flatten the back. Rest here while we let the heart rate fall. Stretch the legs out. Let's end with gentle strengthening and stretching.
Lower your knees down and then slowly make your way onto your back. Plant your feet on the mat. Find happy baby again. Raise the legs up and take hold of the backs of the legs or the outside edges of the feet. Release and wrap your arms around your knees. Give yourself a big hug. Take one last big breath in. Exhale, shavasana. Stretch the legs out long and let the feet fall out to the sides. Then stretch the arms out long, palms facing up to the sky. Maybe tuck the chin just a little bit to lengthen the back of your neck. Sense the support of your mat underneath you, and with your next exhale, Melt down into that support. Become aware of your breath once more. Start to move your fingers. And your toes. Thank you for sharing this practice with us. Namaste.
Namaste. Okay.
Thank you so much for joining me. on that 10-minute strength flow. I hope you try it out and enjoy it. Alright, see you later. Bye.
