HIIT Yoga Fusion Workout

HIIT Yoga Fusion Workout is another wonderful yoga fusion workout from Heather Robertson. I love her yoga fusion workouts! This one got intense, too. By the time we repeated Circuit 1, I was sweating! This is a body weight strength and dynamic flexibility workout. It is also total body. Heather manages to hit just about every muscle group with the strength work. She also includes a cardio move with each circuit, so you get a little heart rate burst periodically. I finished it off with Heather’s Full Body Strength & Recovery workout, which is lower key and also has some body weight strength. However, that workout is mostly flexibility and mobility, so it was a very nice way to finish off a recovery day workout, which is what today is for me.

HIIT Yoga Fusion Workout is 31:43 minutes; no warm up and 2 minute stretch. Equipment: fitness mat. This workout is made up of 3 circuits, each containing 7 exercises. Each circuit is done twice. The exercises are all done interval style: 30 seconds of work followed by 10 seconds of rest. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recovery, Heather previews the next exercise.

Circuit 1:

  1. Down dog push up (alternate one pike push up with one plank push up, flowing between the two moves)
  2. Chair squat (flow in and out of chair pose, raising both arms overhead when in chair squat)
  3. Warrior flow (flow between right angle pose and a reverse warrior variation)
  4. Repeat #3 on other side of body
  5. Crunch & kick (lay on back, hands behind head, one knee bent w/ foot on ground, bring other knee into chest and touch with opposite elbow, extend leg straight in line with hips then raise straight leg to ceiling and again bring opposite elbow to tap knee, alternate these two moves, remaining on same leg)
  6. Repeat #5 on other side of body
  7. Power jacks (plie squat jacks)
  8. Repeat #1-7

30 second rest

Circuit 2:

  1. Lunge & squeeze (stationary/static lunges, arms are raised to shoulder level in front of you, when you lower into lunge, pull elbows back, squeezing shoulder blades together, keeping elbows level with shoulders)
  2. Repeat #1 with legs swapped but this time arms reach overhead and you pull elbows down past shoulders, behind back, when in lunge
  3. Down dog climber (in down dog, lift one leg to ceiling then flow into plank, bringing knee in to chest under body, return to 3 leg dog then lower foot so you are in down dog, alternate legs)
  4. Super V squeeze (lay on stomach with arms extended in front of you, raise arms and legs in superman, hold and pull elbows behind back, push arms in front of you again then lower hands/legs)
  5. Side bridge crunch (in modified side elbow plank (knees bent and on floor), extend top leg straight and top arm overhead, pull top knee into chest and bring top elbow to tap knee)
  6. Repeat #5 on other side of body
  7. Down dog burpee (start in down dog, jump feet into hands, stand and reach arms overhead, squat, place hands on floor, jump feet back to plank and push back into down dog)
  8. Repeat #1-7

30 second rest

Circuit 3:

  1. Plank saw (in forearm plank, shift body forward and back, pushing with feet)
  2. Lunge & twist (alternating reverse lunges, while in lunge, twist torso toward front leg while also extending arms out to sides in a T)
  3. Bear kick through (in bear pose (on hands and toes, with knees bent and hovering a few inches off the floor), kick one leg under body, rotating torso and raising opposite hand off floor to tap foot as it extends out to side, alternate sides)
  4. V sit (extend body long on floor, legs are straight and raised a few inches off floor, head/shoulders are elevated and arms are extended along sides of body, bent knees and bring them into chest while also raising torso–feet/legs remain elevated–then extend body long again)
  5. Bridge march (lay on back, knees bent and feet in floor, raise and lower hips into bridge, as you raise hips, also raise one bent leg, alternate legs)
  6. Airplane (flow in and out of airplane pose, alternating which leg you raise each time)
  7. Cross over jacks (do one jumping jack, with legs wide, hinge forward and touch one hand to opposite foot, alternate legs with a jumping jack between each side)
  8. Repeat #1-7

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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