Workout of the week: full-body yoga tone workout

CAROLINA LÜTHI

Personal Trainer at EVO Fitness Zurich Enge

As a former Olympian rower and food scientist, Carolina knows what you need to get and stay in shape. Carolina is an experienced personal coach in the fields of training planning and DNA-based nutrition optimization. She has a long-time experience in weight and athletic training, Pilates, Yoga and mobility as well as in rowing and cycling. She is thrilled to get the max out of you.

Follow her on Instagram: @carolinaluethi

Book a PT Session: office@carolinaluethi.ch

FULL-BODY YOGA TONE WORKOUT

ALL LEVELS / yoga tone workout / 25 minutes

Equipment: 2 dumbbells & mat

Yoga is an excellent form of exercise. This holistic practice has been around for more than 5,000 years. Once centered mainly around mental and spiritual practice, the ancient exercise has found its way into contemporary fitness world through dance, martial arts and even weightlifting.

Yoga has multiple benefits and one of them is toning. Carolina Lüthi, our personal trainer from EVO Zurich Enge, confirms that with this full-body yoga tone workout.

Aim to perform this flow 5 times. However, feel free to listen to your body and add or reduce rounds. During the first round, perform each exercise 2 times; each next round, add 2 more repetitions of each exercise.

Utkata Konasana (sumo squat) with arm raises
Opening Trikonasana (triangle pose)
Ashta Chandrasana (high lunge) with arm lifts
Skandasana (cossack squat) with biceps curls
Straightening Vajrasana (kneeling yoga pose) with tricep curls

Ready? Let’s do this.

WORKOUT SETUP

5 exercises
1^st round – 2 reps; each next round, add 2 more reps
Aim for 5 rounds
Around 25 minutes
Equipment: 2 dumbbells & mat

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Dumbbells = two bottles of water or use only the weight of your body

FULL YOGA FLOW

1st round: 2 reps each exercise
2nd round: 4 reps each exercise
3rd round: 6 reps each exercise
4th round: 8 reps each exercise
5th round: 10 reps each exercise

Keep the dumbbells in your hands throughout the whole yoga flow. Smoothly shift from one movement to the next like Carolina is showing in the video below.

YOGA FLOW EXERCISE LIST

1 – UTKATA KONASANA (SUMO SQUAT) WITH ARM RAISES

In a standing position and holding two dumbbells, place your feet wider than shoulder-width apart.
Make sure feet are pointing outside, to the corner of the room.
In a continuous movement, squat down and exhale while you stretch your arms to your sides and then upwards.
Repeat.

2 – OPENING TRIKONASANA (TRIANGLE POSE)

Hold two dumbbells in your hands and stand tall.
Spread your legs slightly wider than your shoulder-width.
Keeping your spine straight and long, stretch over your left leg, keeping it pointed forward.
Your left arm will be next to your ankle while you’ll extend the right arm up.
Change sides and repeat.

3 – ASHTA CHANDRASANA (CRESCENT LUNGE) WITH ARM LIFTS

Hold two dumbbells in your hands.
In a standing position, step the ball of your right foot to the back of the mat.
Bend the left knee to 90 degrees while reaching both arms overhead.
Hold for a while before switching sides.

4 – SKANDASANA (COSSACK SQUAT) WITH BICEPS CURLS

In a standing position, place your feet wider than shoulder-width.
Hold two dumbbells in your hands.
Shift your weight into your right foot, leaving your left heel to move easily if needed.
Drop into a deep lateral lunge, making sure your right foot is fully planted, and your left leg fully stretched.
With your left arm, perform a bicep curl.
Change sides and repeat.

5 – STRAIGHTENING VAJRASANA (KNEELING YOGA POSE) WITH TRICEP CURLS

Hold two dumbbells in your hands and sit back on your legs.
Make sure your buttocks are resting on your heels and your thighs on your calves.
Sit up as straight as possible before stretching your arms up.
Engage your core and perform the tricep curls.

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