Fierce 14 Day 11: Yoga Fusion // Strength & Mobility Workout

Yoga Fusion // Strength & Mobility Workout is Day 11 in Heather Robertson‘s Fierce 14 program. This is a feel good recovery day workout. Heather leads you through flowing yoga, flexibility and body weight strength moves and everything is done to a slow and controlled pace. This is definitely easier than her other Fierce 14 workouts but it wasn’t easy. No complicated or difficult to perform moves but I was sweating by the end of this workout. The stretch at the end continues the yoga theme with some nice, gentler yoga stretches (cat/cow, bow pose, thread the needle and child’s pose). The exercises are all done interval style: 45 seconds of work followed by 15 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

Yoga Fusion // Strength & Mobility Workout is 36:39 minutes; 2:25 minute warm up and 2:40 minute stretch. Equipment: fitness mat.

  1. Down dog & up dog (flow back and forth between down dog and up dog)
  2. Warrior lunge (flow back and forth between a deep warrior 2 lunge and reverse warrior)
  3. Repeat #2 on other side of the body
  4. Chair squat (flow in and out of chair pose)
  5. Bird-dog plank (you are never in a plank, you are just doing bird dogs, alternating sides)
  6. Low lunge & twist (start in kneeling lunge, raise knee off mat into lunge, lower back to kneeling lunge and place hand on mat beside front foot, rotate torso toward front leg and reach arm to ceiling)
  7. Repeat #6 on other side of body
  8. Dolphin push up (flow between dolphin pose and forearm plank)
  9. Dead bug (lay on back with both legs raised and knees bent at 90 degrees, palms rest against quads, extend one leg straight and same side arm straight overhead, return to start, alternate sides)
  10. Side bridge kick (in modified side elbow plank (both legs are bent with bottom knee on floor), top arm is reached toward ceiling, raise hips while lifting top leg as high as you can and straightening it)
  11. Repeat #10 on other side of body
  12. Bridge & reach (sit on bottom with knees bent and feet on floor, one hand is on floor beside hip, raise hips so you are in crab/reverse table top while reaching other arm overhead and to side, reaching on a diagonal, alternate sides, lowering bottom back to mat when changing sides)
  13. Tuck & kick (do a 3 legged down dog then lower body into plank bringing leg that was raised to same side elbow outside of body, flow between these two poses)
  14. Repeat #13 on other side of body
  15. 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)
  16. Repeat #1-15

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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