Workout 4 is a moderate yoga workout led by Linda Chambers on StarFit. It contains 39 exercises and lasts 21 minutes, targeting spine, shoulders, arms, chest, neck, hamstrings, lower_back, core, glutes, quads, hips, full_body, obliques, triceps, upper_back, calves.
Workout 4
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.
Workout Details
Duration
20:31
Energy Level
moderate
Exercises
39
Category
Yoga
Target Areas
What's Inside
39 exercises · 21 min
Linda Chambers
Form-Focused
Exercises in This Workout
- 1Standing Side Stretch12slowspineshoulders
- 2Standing Chest Opener9slowchestshoulders
- 3Forward Fold to Halfway Lift8slowhamstringslower back
- 4Cat-Cow20slowspinelower back
- 5Bird Dog Crunch & Pulse (Right)39smediumcoreglutes
- 6Bird Dog Crunch & Pulse (Left)35smediumcoreglutes
- 7Bear Hover (Knee Lifts)36smediumcoreshoulders
- 8Child's Pose9slowlower backhips
- 9Down Dog Spinal Waves44smediumspinecore
- 10Sun Salutation A2 minmediumfull bodyhamstrings
- 11Chair Pose with Chest Opener Pulses24smediumquadsglutes
- 12Forearm Plank Hip Dips (Rainbows)51shighcoreobliques
- 13Vinyasa Flow10smediumfull bodychest
- 14Three-Legged Dog Knee Cross & Swings (Right)41shighcoreobliques
- 15Side Plank with Hip Dips (Right)36shighobliquescore
- 16Vinyasa Flow16smediumfull bodychest
- 17Forward Fold to Stand18slowhamstringslower back
- 18Single Leg Deadlift to Upright Row (Right)47smediumhamstringsglutes
- 19Warrior III Row & Pulses (Right)33shighupper backhamstrings
- 20Low Lunge Twist & Hamstring Stretch (Right)20slowhipshamstrings
- 21Vinyasa Flow23smediumfull bodychest
- 22Forward Fold to Stand11slowhamstringslower back
- 23Chair Pose Heel Lifts & Pulses21smediumquadscalves
- 24Forward Fold to Plank14slowhamstringscore
- 25Side Plank with Hip Dips (Left)32shighobliquescore
- 26Vinyasa Flow10smediumfull bodychest
- 27Three-Legged Dog Knee Cross & Swings (Left)44shighcoreobliques
- 28Vinyasa Flow11smediumfull bodychest
- 29Forward Fold to Stand12slowhamstringslower back
- 30Single Leg Deadlift to Upright Row (Left)47smediumhamstringsglutes
- 31Warrior III Tricep Kickbacks & Pulses (Left)29shightricepshamstrings
- 32Low Lunge Twist & Hamstring Stretch (Left)18slowhipshamstrings
- 33Cat-Cow5slowspinelower back
- 34Kneeling Hip Thrust with Overhead Tricep Extension46smediumglutestriceps
- 35Kneeling Hinge Pulses17smediumglutesquads
- 36Kneeling Bent Over Fly & Pulses26smediumupper backshoulders
- 37Child's Pose15slowlower backhips
- 38Thread the Needle27slowshouldersupper back
- 39Downward Dog to Forward Fold28slowhamstringscalves
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Frequently Asked Questions
How long is Workout 4?
This workout is 21 minutes long and includes 39 exercises. It is a moderate intensity Yoga workout led by Linda Chambers.
What body parts does this workout target?
This workout targets spine, shoulders, arms, chest, neck, hamstrings.
Do I need equipment for this workout?
No equipment needed. This is a bodyweight workout you can do at home.
Is this workout suitable for beginners?
Yes, this moderate workout is accessible for beginners. The trainer provides form cues and modifications throughout.