March 2024 Yoga Sculpt Sequence
Integration
Song: Rain by the blends; Euphoria by Luca
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:
Week 2:
Week 3:
Week 4:
Cardio
Song: Doses & Mimosas (Vintage Culture & Zerky Remix) – Radio Edit by Vintage Culture, Zerky, Cherub
Warm-up: Jump rope
Jumping Jacks/ Oblique twists/ Jump Squats/ High knees/ Jumping Jacks/ Oblique twists/ Jump Squats/ 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
Sun A, Sun B, Sun B+
Song: RITMO (Bad Boys For Life) – Steve Aoki Remix by Black Eyed Peas, J Balvin, Steve Aoki | Hallucinogenics – Seeb Remix by Matt Maeson, Seeb | Superlove (feat. Oh Wonder) by Whethan, Oh Wonder
Sun A –
Inhale Mountain Pose -> Exhale Baby Back Bend -> Inhale 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
Shoulder taps with each high plank for a total of 3 sets
End at Downward Dog after the third set of shoulder taps
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, pulse weights up -> 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 Baby back bend -> 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 Baby back bend -> 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
End at Downward Dog
Core
Song: Toxic – Y2K & Alexander Lewis Remix by Britney Spears, Y2K, Alexander Lewis | Choose Your Fighter (From The Barbie Album) by Ava Max | CONTIGO (with Tiesto) by KAROL G, Tiesto
***Meet in Boat Pose***
Bicep curl as we are in boat pose. Inhale Lift, bicep curl -> Exhale Lower
Cherry Pickers -> Dead bugs -> Toe taps -> Dead bugs -> Basic crunches -> Dead bugs
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.
Plank Challenge
Song: Monster – Robin Schulz Remix by LUMIX, Gabry Ponte, Robin Schulz
Hold High Plank – 8 sec.
20 sec. Mountain Climbers
Hold High Plank – 8 sec.
20 sec. Mountain Climbers
Hold High Plank – 8 sec.
20 sec. Mountain Climbers
Hold High Plank – 8 sec.
20 sec. Mountain Climbers
Hold high plank – FINISH HERE!
Inhale Shift forward -> Exhale Low plank -> Inhale Upward facing dog -> Exhale Downward-facing Dog
Squats
Song: Cigarettes on Patios (with 24kGoldn) - Remix
For the duration of the song:
2-count Squat -> 2 count lower, 2 count loft
Squat pulses (low)
Static squat hold (low)
Repeat this 4x
Sculpt Sequence
Song: 21 Reasons (feat. Ella Henderson) by Nathan Dawe, Ella Henderson| Training Season by Dua Lipa| greedy – Alok remix by Tate McRae, Alok | Baila Conmigo by Tiesto
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 together for tricep dips -> Inhale Lift, Exhale Lower -> Tricep wings, bring weights behind your head and elbows are pointing outward. Inhale Out, Exhale, In
Inhale Come back to chair pose -> Exhale One-legged mountain, right leg high -> Inhale Crescent lunge, right leg back -> Narrows Row -> Pulse back
Inhale Crescent lunge -> Exhale Warrior II -> Inhale Star pose -> Exhale Horse -> Chest press -> Pulse back, and bring back into horse -> Inhale Star pose -> Exhale Warrior II -> 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 together for tricep dips -> Inhale Lift, Exhale Lower -> Tricep wings, bring weights behind your head and elbows are pointing outward. Inhale Out, Exhale, In
Inhale Come back to chair pose -> Exhale One-legged mountain, left leg high -> Inhale Crescent lunge, right leg back -> Narrows Row -> Pulse back
Inhale Crescent lunge -> Exhale Warrior II -> Inhale Star pose -> Exhale Horse -> Chest press -> Pulse back, and bring back into horse -> Inhale Star pose -> Exhale Warrior II -> Inhale Reverse warrior -> Exhale Pull, pivot, plant, flow through Chaturanga -> Inhale Upward facing dog -> Exhale Downward facing dog
Hips & Squats 2.0
Song: TEXAS HOLD ‘EM by Beyonce
Single leg deadlift, lift right leg and keep left foot planted -> Curtsy lunge, bring right foot back behind left leg -> Single leg deadlift, lift left leg and keep right foot planted -> Curtsy lunge, bring left foot back behind right leg -> Squat with alternating leg raise -> Meet in horse -> Oblique twist pulses to the right -> Oblique twist pulses to the left
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