Workout 3

Hybrid Yoga is where strength meets stillness. Created by Linda, this unique program blends dynamic yoga flows with high-intensity training and resistance work — giving you the best of both worlds.Three of the six sessions feature Linda’s signature HITASANA format, combining 30 seconds of high-intensity movement with 75 seconds of yoga for balance, focus, and recovery. The other three sessions mix yoga with hand weights or resistance bands to sculpt and tone your entire body — though every workout can be done using just your bodyweight.Expect to feel stronger, more energized, and deeply connected to your breath. Hybrid Yoga is your chance to have it all — strength, flow, and mindfulness in one powerful practice.

Exercises in This Workout

1. 1

   Standing Chest & Shoulder Stretch

   16slow

   shoulderschest
2. 2

   Forward Fold to Roll-ups

   26slow

   spinehamstrings
3. 3

   Plank Hold to Downward Dog

   35smedium

   coreshoulders
4. 4

   Forward Fold to Roll-up

   8slow

   spinehamstrings
5. 5

   Mobility Flow: Walkouts, Lunge Twists & Plank Pullbacks

   3 minmedium

   full bodyhips
6. 6

   Sun Salutation A

   3 minmedium

   full bodychest
7. 7

   Chair Pose Pulses

   42shigh

   quadsglutes
8. 8

   Vinyasa Flow

   16smedium

   full bodycore
9. 9

   Three-Legged Dog to Knee-to-Elbow (Right)

   47shigh

   coreshoulders
10. 10

    High Lunge with Chest Expansion Pulse (Right)

    36smedium

    legschest
11. 11

    Lunge Twist to Vinyasa Flow

    24smedium

    full bodycore
12. 12

    Weighted Lunge with Serve the Tray (Right)

    2 minhigh

    quadsglutes
13. 13

    Weighted Lunge Static Hold & Pulse (Right)

    25shigh

    quadsglutes
14. 14

    Rest

    6slow

    full body
15. 15

    Dynamic Pyramid Pushes (Right)

    2 minmedium

    hamstringsglutes
16. 16

    Pyramid Pose Stretch (Right)

    24slow

    hamstringslower back
17. 17

    Vinyasa Flow to Forward Fold

    37smedium

    full bodycore
18. 18

    Rest / Mountain Pose

    11slow

    full body
19. 19

    Chair Pose with Heel Lift Pulses

    34shigh

    quadscalves
20. 20

    Vinyasa Flow

    26smedium

    full bodycore
21. 21

    Three-Legged Dog to Knee-to-Elbow (Left)

    47shigh

    coreshoulders
22. 22

    High Lunge with Chest Expansion Pulse (Left)

    36smedium

    legschest
23. 23

    Lunge Twist to Vinyasa Flow

    19smedium

    full bodycore
24. 24

    Weighted Lunge with Serve the Tray (Left)

    51shigh

    quadsglutes
25. 25

    Weighted Lunge Static Hold & Pulse (Left)

    24shigh

    quadsglutes
26. 26

    Dynamic Pyramid Pushes (Left)

    54smedium

    hamstringsglutes
27. 27

    Pyramid Pose Stretch (Left)

    22slow

    hamstringslower back
28. 28

    Forward Fold to Vinyasa Flow

    34smedium

    full bodycore
29. 29

    Lizard Pose (Right)

    31slow

    hipship flexors
30. 30

    Lizard Pose (Left)

    28slow

    hipship flexors
31. 31

    Child's Pose with Side Stretch

    23slow

    lower backhips
32. 32

    Cat-Cow

    9slow

    spinecore
33. 33

    Downward Dog to Forward Fold & Roll-up

    17slow

    full bodyhamstrings
34. 34

    Standing Side Stretch

    12slow

    obliqueslats

More Yoga Workouts

Workout 1

20 min · Mish Naidoo

Workout 5

21 min · Amelia Jane

Workout 3

26 min · Amelia Jane

Workout 6

22 min · Amelia Jane

Workout 2

21 min · Mish Naidoo

Workout 2

24 min · Linda Chambers

Frequently Asked Questions