February 2024 Yoga Sculpt Sequence
Integration
Song: Euphoria by Luca; She Said (Big Jet Plane) by Trinix, Queen D
Child’s Pose (In/Ex) -> Neutral Table Top -> Cat/Cow -> Hovering knees -> Downward dog -> Ragdoll -> Come to standing -> Set intention for class
Intention
Week 1: Be your own cheerleader
Week 2: Embracing change
Week 3: Empower Yourself
Week 4: Challenge yourself
Sun A, Sun B, Sun B+
Song: I Wanna Dance with Somebody (Who Loves Me) – David Solomon Remix by Whitney Houston, David Solomon | Ritual by Tiesto, Jonas Blue, Rita Ora | Summertime – Imanbek Remix by Lana Del Rey, Imanbek
Sun A –
Inhale Mountain Pose -> Exhale Side bend to the right -> Inhale Center Mountain Pose -> Exhale Side bend to the left -> Inhale Center Mountain Pose -> Exhale Forward Fold -> Inhale Halfway lift -> Exhale High plank -> Inhale Shift forward -> Exhale Chaturanga -> Inhale Upward facing dog -> Exhale Downward facing dog -> Inhale Look forward -> Exhale Step/hop to the top of the mat -> Inhale Halfway lift -> Exhale Forward fold -> Inhale Mountain Pose
***Repeat x2 more times
Mountain Climbers with each high plank for a total of 3 sets
End at Downward Dog after the third set of mountain climbers
Sun B, Sun B+ –
Inhale Look forward -> Exhale Downward Dog -> Inhale Step/hop to the top of the mat -> Exhale Forward fold -> Inhale Halfway lift -> Exhale Forward fold, grab light set of weights -> Inhale Chair pose -> Exhale Chair with airplane arms -> Inhale Chair pose -> Exhale Forward fold -> Inhale Halfway lift -> Exhale Chaturanga, float high to low plank -> Inhale Upward facing dog -> Exhale Downward facing dog
***Repeat x1 more time
End at Downward Dog
Inhale Three-legged dog, right leg high -> Exhale Knee-to-nose -> Inhale Three-legged dog, right leg high -> Exhale Low lunge -> Inhale Crescent lunge -> Exhale Twisted side lunge to the right -> Inhale Crescent lunge, back to center -> Exhale Low lunge, grab weights -> Inhale Crescent lunge with weights -> Exhale Warrior II, open up to the left -> Inhale Reverse warrior -> Exhale Pull, pivot, plant, flow through Chaturanga -> Inhale Upward facing Dog -> Exhale Downward facing dog ->
Inhale Three-legged dog, left leg high -> Exhale Knee-to-nose -> Inhale Three-legged dog, left leg high -> Exhale Low lunge -> Inhale Crescent lunge -> Exhale Twisted side lunge to the left -> Inhale Crescent lunge, back to center -> Exhale Low lunge, grab weights -> Inhale Crescent lunge with weights -> Exhale Warrior II, open up to the right -> Inhale Reverse warrior -> Exhale Pull, pivot, plant, flow through Chaturanga -> Inhale Upward facing Dog -> Exhale Downward facing dog
***Repeat x1 more time
For each crescent lunge with weights, pause here. Bring weights to heart center, back knee comes down and begin oblique twists. First set will be to the right, second set will be to the left for a total of two sets.
End at Downward Dog
Plank Challenge
Song: Running Up That Hill by Kilian K, Blaze U, Luke Madness | Doses & Mimosas (Vintage Culture & Zerky Remix) – Radio Edit by Vintage Culture, Zerky, Cherub
Hold High Plank – 8 sec.
Shoulder taps
Toe Taps
High Plank – 8 sec.
Side bend – open up to the right, left knee on the mat for support if needed
Thread the needle w/ weight
Oblique crunch, right side w/ weight
Hold side plank – 4 sec.
Hold high plank – 8 sec.
Side bend – open up to the left, right knee on the mat for support if needed
Thread the needle w/ weight
Oblique crunch, left side w/ weight
Hold side plank – 4 sec.
Hold high plank – 8 sec. FINISH HERE!
Inhale Shift forward -> Exhale Low plank -> Inhale Upward facing dog -> Exhale Downward-facing Dog
Arms & Abs
Song: Jai Ho! (You Are My Destiny) by A.R. Rahman, The Pussycat Dolls, Nicole Scherzinger | Malibu – Tiesto Remix by Miley Cyrus, Tiesto
***Meet in Boat Pose***
Bicep curl as we are in boat pose. Inhale Lift, bicep curl -> Exhale Lower
1st set of reverse tabletop crunch with block. Meet on your backs and in reverse tabletop. Balance the block on your shins. Begin crunches. Inhale Lift, crunch -> Exhale Lower
Meet back in boat pose. Side bicep curl as we are in boat pose. Inhale Lift, side curl -> Exhale Lower
2nd set of reverse tabletop crunch with block. Meet on your backs and in reverse tabletop. Balance the block on your shins. Begin crunches. Inhale Lift, crunch -> Exhale Lower
Meet back in boat pose. Hammer curl as we are in boat pose. Inhale Lift, hammer curl -> Exhale Lower
3rd and final set of reverse tabletop crunches with block. Meet on your backs and in reverse tabletop. Balance the block on your shins. Begin crunches. Inhale Lift, crunch -> Exhale Lower
Release the block and stay on your back. Roll up and down the length of your spine back up to a seated position at the top of your mat.
Squats
Song: Out Out (feat. Charli XCX & Saweetie) by Joel Corry, Jax Jonas, Charli XCX, Saweetie
For the duration of the song:
Squat w/ an alternating twist
Squat pulses (low)
Static squat hold (low)
Repeat this 3x
Cardio
Song: We Are One (Ole Ola) [The Official 2014 FIFA World Cup Song] (feat. Jennifer Lopez & Claudia Leitte) by Pitbull, Jennifer Lopez, Claudia Leitte
Warm-up: block taps -> Place the block at the top of your mat. Lightly tap toes, alternating feet, on the block. Option to step this out or speed up for a challenge.
Jumping Jacks/ Screaming Lunges (right leg back and up)/ Speed Skaters/ Butt kickers/ Lateral shuffle/ Screaming Lunges (left leg back and up)/ Jumping Jacks/ High knees
Reset body here:
Inhale Mountain Pose -> Exhale Forward fold -> Inhale Halfway lift -> Exhale Flow through Chaturanga -> Inhale Upward facing dog -> Exhale Downward facing dog
Sculpt Sequence
Song: Pumped Up Kicks by Madism, MKJ, Felix Samuel | Kiss Me More (feat. SZA) by Doja Cat, SZA | Baila Baila Baila – Remix by Ozuna, Daddy Yankee, J Balvin, Farruko, Anuel AA | greedy – casso remix by Tate McRae, casso | BOTH by Tiesto, 21 Savage, BIA
Inhale Look forward -> Exhale Step or hop to the top of your mat -> Inhale Halfway Lift -> Exhale Forward fold, grab your weights -> Inhale Chair pose -> Bring weights to heart center for Lunge, Squat, Lunge combo. Start with the right leg back and lunge. Bring right foot back up to align with the left foot and squat. Left leg goes back and lunge. Bring left foot back up to align with the right foot and squat. Repeat this
Inhale Come back to chair pose -> Exhale One-legged mountain, right leg high -> Inhale Crescent lunge, right leg back -> Bring weights above head so your body is a straight diagonal line from your wrists down to your ankles. Single leg crunches. Kick right leg into your chest as you pull your weights in to meet your right knee. Repeat this
Inhale Crescent lunge -> Exhale Warrior II -> Inhale Star pose -> Exhale Horse, bring weights to heart center -> Oblique twists, start to right and then left. Repeat. -> Pulse to the right -> Inhale Horse -> Exhale Crescent lunge to the opposite side of the room than before so that now your left foot is back behind you and your right knee is front -> Bring weights in front of you. Narrow row with a tricep kickback -> Hold in tricep kickback, pulse up -> Inhale Crescent lunge -> Exhale Warrior II, keep right angle in the right knee, left leg is extended -> Inhale Star pose -> Exhale Warrior II, keep right angle in left knee, right leg is extended -> Inhale Reverse warrior -> Exhale Pull, pivot, plant, flow through Chaturanga -> Inhale Upward facing dog -> Exhale Downward facing dog
Inhale Look forward -> Exhale Step or hop to the top of your mat -> Inhale Halfway Lift -> Exhale Forward fold, grab your weights -> Inhale Chair pose -> Bring weights to heart center for Lunge, Squat, Lunge combo. Start with the left leg back and lunge. Bring left foot back up to align with the right foot and squat. Right leg goes back and lunge. Bring right foot back up to align with the left foot and squat. Repeat this
Inhale Come back to chair pose -> Exhale One-legged mountain, left leg high -> Inhale Crescent lunge, left leg back -> Bring weights above head so your body is a straight diagonal line from your wrists down to your ankles. Single leg crunches. Kick left leg into your chest as you pull your weights in to meet your left knee. Repeat this
Inhale Crescent lunge -> Exhale Warrior II -> Inhale Star pose -> Exhale Horse, bring weights to heart center -> Oblique twists, start to right and then left. Repeat. -> Pulse to the left -> Inhale Horse -> Exhale Crescent lunge to the opposite side of the room than before so that now your right foot is back behind you and your left knee is front -> Bring weights in front of you. Narrow row with a tricep kickback -> Hold in tricep kickback, pulse up -> Inhale Crescent lunge -> Exhale Warrior II, keep right angle in the left knee, right leg is extended -> Inhale Star pose -> Exhale Warrior II, keep right angle in right knee, left leg is extended -> Inhale Reverse warrior -> Exhale Pull, pivot, plant, flow through Chaturanga
Hips & Chest
Song: BOTH by Tiesto, 21 Savage, BIA | Popular (with Playboi Carti & Madonna) – From The Idol Vol. 1 (Music from the Original HBO Series) by The Weeknd, Playboi Carti, Madonna
***Meet flat on your back, soles of your feet on the mat, knees suspended in the air***
Hip lift & Chest Press as you lift
Pulse hips high
Roll onto right side, single leg raise – left leg
Pulse left leg high
Roll back onto back
Hip lift & Chest press as you lift
Pulse hips high
Roll onto left side, singe leg raise – right leg
Pulse right leg high
Surrender
Lay flat on back
Inhale Squeeze both knees into chest -> Exhale Let right go long, keep left leg tucked in -> Inhale Supine twist onto right side -> Inhale Squeeze both knees back into chest -> Exhale Let left leg go long, keep right leg tucked in -> Inhale Supine twist onto left side -> Inhale Squeeze both knees back into chest -> Exhale Happy Baby
Inhale Squeeze both knees back into chest, meet forehead to knees and curl yourself into a ball -> Exhale Savasana