BEST DYNAMIC YOGA INSPIRED FITNESS WARM UP / INTERMEDIATE

BEST DYNAMIC YOGA INSPIRED FITNESS WARM UP / INTERMEDIATE


Hi guys, welcome back to FitFlavah, we’re
Joschi and Monika and if you are new to our channel, don’t forget to subscribe. In today’s video we take you through a dynamic,
yoga-inspired warm-up. I know we are all busy and pressed for time. But believe me, a good warm-up can make or
break your workout. So grab your mat and let’s get started. To activate and mobilize the spine, the hips
and the shoulders, I want you to come to the end of the mat if you have one, roll down
and alternately bend your knees 8 times, then roll up. Moving on, roll down, super easy walk forward
into a plank pose and back to roll up. To mobilize the shoulders, roll down, walk
forward into your plank pose melt 8 times into your shoulder girdle, walk back and roll
up. Roll down, walk forward into a plank pose,
push back in a down dog, move through your up dog, walk back and roll up. Roll down, walk forward into an up dog, push
back. step your right foot forward into lizard. 8 times lift your toes and gently rock forward
and backwards. Step back, walk back, roll up and repeat the
same on the other side. Roll down, turn around and sit down for 16
sit ups to activate your abs and the hip flexor. After the last one turn around and roll up. Roll down, walk forward into an up dog, push
back, step your right foot forward to the outside of your right hand. Lift the right arm up for a spinal rotation. Square the upper body off and reach with your
arm forward. Lift your right leg up into a three-legged
down dog, bring your knee to the nose, push back into a down dog, through a round spine
into an upward facing dog, walk back, roll up and repeat the same on the other side. And for our next ab combo, roll down, turn
around, sit down and we’re going for 16 easy Russian twists. And after the last one, turn around and roll
up again. To continue with our dynamic warm-up, roll
down, walk forward into an up dog, push back, step your right foot forward into lizard and
lower your forearms to the floor. Make a quarter turn to your left and come into wide-legged
standing forward fold. Move your hips 8 times from side to side. Walk your hands forward and lift your right
leg up and open your hips. Bring your knee to the nose, push back in
a 3-legged down dog, take a Vinyasa, walk your hands back, roll up and repeat the same
on the other side. Roll down, walk forward into up
dog, push back, step your right foot forward into lizard, place the left hand to the outside
of the mat and reach with your right arm forward. Lift your right leg up and swing it 4 times,
then bend your right knee and open the hips. Thread your right leg underneath the left
one and for side Vinyasa half-circle your top arm twice. Push back in a 3-legged down dog, bring your
knee to the nose, take a Vinyasa, come back up and repeat the same on the other side. For our next ab exercise we’re going for
supported single-leg raises with hip lifts. 12 on each side. After your last leg raise, send your feet
behind you into a plow pose, hold it for a moment, roll forward, turn around and roll
up. Roll down, come forward into an up dog, push
back, lift your right leg up and swing your right leg 4 more times. Now it’s time to intensify the movement. Once you’re done, step your right foot forward
and decide if you wanna go into a front or a side split. Make your way back into 3-legged down dog,
bring your knee to the nose, push back into a 3-legged down dog and take a Vinyasa. Repeat the same on the other side. And for our last round of abs let’s go for
a fun knee tuck V-up combo. Do it 8 times. After the last V-up come back into a plow
pose, hold it for a moment, roll forward over your knees and prepare yourself for forearm
stand. Whenever you’re ready, drop into a forearm
plank, come up on your hands and go for 12 push-ups. Finish with a Vinyasa and walk your hands
back. If you wanna perform at your best, I recommend
to spend at least 10 minutes warming up. It will do wonders to your workout. And today’s smoothie we have the perfect summer
combination – a Raspberry Pina Colada Protein Smoothie It’s an awesome post-workout snack. Thanks for watching, sharing and liking. Don’t forget to subscribe and hit the bell
button and we’ll see you next week for another great workout idea. Tschuess.

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