Workout 5

In this Yogalates program, youll find short, effective classes that help you to build strength, increase flexibility and improve your posture. These 20 minute long classes make use of mindful yoga asanas and toning pilates flows intertwined into a firey workout. In this Yogalates program, you’ll get the best of both worlds: Pilates + yoga while also being effective both in fitness and in time length. Through these mindful movements, you’ll develop your strength, flexibility and stability. You’ll finish the program feeling energized, stronger, longer and leaner - and with a greater body awareness. See you on the mat!

Exercises in This Workout

1. 1

   Diaphragmatic Breathing & Imprinting

   52slow

   corelower back
2. 2

   Articulating Glute Bridges

   2 minlow

   gluteshamstrings
3. 3

   Glute Bridge Hold with Pulses

   37smedium

   gluteshamstrings
4. 4

   Glute Bridge with Pec Fly

   34smedium

   gluteschest
5. 5

   Wheel / Extended Bridge Hold

   42shigh

   spineglutes
6. 6

   Rest

   22slow

   full body
7. 7

   Crunches

   39smedium

   coreupper back
8. 8

   Crunch Hold with Ankle Taps

   21smedium

   core
9. 9

   Full Roll-Ups

   54smedium

   corespine
10. 10

    C-Curve Spinal Flexion

    55slow

    corelower back
11. 11

    C-Curve Arm Lifts

    40smedium

    coreshoulders
12. 12

    C-Curve Hold

    13smedium

    core
13. 13

    C-Curve Marching (Leg Lifts)

    36smedium

    corehip flexors
14. 14

    Teaser Prep (Single Leg Extensions)

    51shigh

    corehip flexors
15. 15

    Double Leg Extensions (Boat Pose)

    24shigh

    corehip flexors
16. 16

    Full Boat / Teaser Hold

    20shigh

    core
17. 17

    Rest

    10slow

    full body
18. 18

    Seated Forward Fold & Side Stretches

    2 minlow

    hipslower back
19. 19

    Seated Forward Fold (Leg Switch)

    2 minlow

    hipslower back
20. 20

    Butterfly Stretch

    29slow

    inner thighships
21. 21

    Cat-Cow Stretch

    36slow

    spinecore
22. 22

    Bird Dog (Right Arm, Left Leg)

    43smedium

    coreglutes
23. 23

    One-Arm/One-Leg Push-Ups (Bird Dog Variation)

    41shigh

    tricepsshoulders
24. 24

    High Lunge with Knee Taps (Right Leg Forward)

    45smedium

    quadsglutes
25. 25

    Crescent Lunge Hold

    15smedium

    hip flexorsshoulders
26. 26

    Lizard Lunge (Right)

    30smedium

    hipship flexors
27. 27

    Vinyasa Flow (Chaturanga to Down Dog)

    20smedium

    full bodyarms
28. 28

    Bird Dog (Left Arm, Right Leg)

    40smedium

    coreglutes
29. 29

    One-Arm/One-Leg Push-Ups (Bird Dog Variation - Side 2)

    45shigh

    tricepsshoulders
30. 30

    High Lunge with Knee Taps (Left Leg Forward)

    35smedium

    quadsglutes
31. 31

    Crescent Lunge Hold (Side 2)

    15smedium

    hip flexorsshoulders
32. 32

    Lizard Lunge (Left)

    38smedium

    hipship flexors
33. 33

    Vinyasa Flow (Chaturanga to Down Dog)

    19smedium

    full bodyarms
34. 34

    Child's Pose

    26slow

    full bodyback
35. 35

    Roll Down to Supine

    31slow

    spinecore
36. 36

    Diaphragmatic Breathing

    48slow

    core
37. 37

    Seated Forward Fold

    22slow

    hamstringslower back

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Workout 6

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Workout 7

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Workout 5

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Workout 3

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Frequently Asked Questions