Download PDF – Deadlifts and Rows
Chest, Abs & Arms Workout
10 Minute Yoga Skandasana Flow
- Start with a wide stance and sweep the arms up and down
- Slide down the wall
- Drop the shoulders
- Mountain Pose
- Crescent Lunge
- Warrior 2
- Triangle Pose
- Warrior 2
- Low Lunge
- Skandasana (Side Lunge)
- Forward Fold
- Repeat and flow through to complete the practice.
10 Minute Yoga Balance Flow
Balancing Yoga Flow:
Start with table top position and move through Cat Cow
Spinal movements and Thread the Needle
- High Plank
- Downward Facing Dog
- Ragdoll Forward Fold
- Chair Pose
- Eagle Pose
- One Legged Mountain
- Warrior 1
- Warrior 2
- 5-Pointed Star
- Reverse Warrior
Continue flow with all movements.
10 Minute Quick Moving Flow
An invigorating flow.
Start with Cat Cow to wake up the spine. Hands up and side bend to continue waking up the side s of the body. Flow through with some side twists. Inhale back to center. Continue with the following flow:
- Mountain Pose
- Swan Dive / Forward Fold
- Crescent Lunge
- High Plank
- Little Baby Cobra
- Downward Dog
- Forward Fold 8.
- Follow along with Suzanne through the flow a few times.
- Side Plank
- High Plank
- Camel Pose Finish with some hip mobility and side twists.
10 minute Yoga – Core Strength and Balance Yoga Flow
Core Strength and Balance Yoga Flow –
Start with Cat Cow then flow through:
- High Plank
- Downward Facing Dog
- High Crescent Lunge
- Airplane Torso
10 Minute Yoga – Core and Leg Stregth
A core and Leg Strengthening yoga practice. Enjoy this easy to follow flow that takes less than 10 minutes. Here is the flow:
- Start in a seated position for some core circles.
- Enter a boat pose to work the core.
- Roll forward in to a Forward Fold.
- Sit back for Chair Pose.
- Inhale to a One Legged Mountain.
- Step back for Warrior 2.
- Inhale to a 5 Pointed Star.
- Slid down into Goddess Pose.
- Pulse to work the legs.
- DON’T FORGET TO BREATH!
- Transition through Warrior 2 into Reverse Warrior.
- Use mountain pose to move through a Forward Fold.
- Move through the movements again and enjoy a nice flow.
Suzanne is a certified yoga instructor who has been practicing for a many years. She loves teaching yoga to the community! We are grateful that she has helped us at Under Ten Fitness put together these 10 minute yoga videos! find out more from her here: https://www.facebook.com/suzannebisho… And as always, Stay Motivated.
Energizing Yoga Flow
Suzanne runs you through a 10 minute yoga practice. Start by warming up the spine and core then move through the following flow:
– Mountain Pose
– Warrior 1
– Warrior 2
– Extended Side Angle
– Pointed Star
– Forward Fold
– Reverse Warrior
Finish the practice with:
– Plank
– Locust Pose
– Child’s Pose
– Seated Spinal Twists
Tall Kneeling Rotations and Glute Bridges.
This session flows from squats right into hip mobility and spinal flexion. This is a great session to help the hips move better and build some strength in the legs and glutes.
Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
10 Minute Spinal Flexion and Developing Push-up Strength Workout
In this 10 minute video we work on the spine and developing performance and strengthening our push-ups. This is a quick and easy session that you can use to prep your body for a workout or just use to help you feel and move better.
Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
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