Lower Body Balance & Sculpt (Tabata Style) Single-leg
hip abduction with cross-over Single-leg hip extension (option to add arm movements) Combination: single knee lift + hip abduction + hip extensionSingle-leg squat with rotation (right/left) Repeat sequence on both legs Focus: balance, ankle stability, glutes, coordination
Yoga Block Lower Body Variations
Heels elevated on block squats (deeper range, less knee strain) Squat + torso rotation (right/left) Squat + lateral flexion (side bend)
Split Squat / Lunge Series
Rear foot elevated split squats (back foot on block) Add forward hinge (hip hinge for glute focus) Add rotation during movement Add lateral flexion for variation Repeat on both sides
Upper Body (Using Blocks)
Wide push-ups (hands on blocks for deeper range)
Narrow push-ups / tricep push-ups Alternati
ng wide → narrow push-upsTricep dips using blocks
Cross-body reach with rotation (core + shoulders)
Warm-Up / Core Activation (Supine)Shoulder bridge (hip lift with pelvic tilt) Bridge hold with arm sweep overheadSpinal roll down from bridgeAb curl with arms overhead Progression: repeated bridge + curl sequence
Core & Spine Mobility (Seated)Half roll back with rotation Alternating elbow rotation (right/left)Spine twist (upright, legs extended)Spine stretch forward (reach and lengthen)
Side Body & Hip Work (Kneeling / Side Position)Side kneeling reach (top arm overhead)Top leg lifts (hip abduction) Arm reach and pull-in coordinationThread the needle (rotation through torso) Option: keep bottom leg down or lift for intensity
Plank & Dynamic Core Transition into plank positionKnee drives (mountain climbers) slow and controlledHip extension in plank (leg lifts)
Side Plank VariationSide plank with top leg liftArm overhead reach + knee tuckSpine twist in side plank position
Posterior Chain / Prone WorkProne back extension (chest lift with arm reach) Repeated small spinal extensionsSwan prep / mini cobra liftUpper Back & Shoulder WorkPosterior delt raises (arms out to side, thumbs up) Controlled lifts focusing on upper back
Mobility & TransitionsChild’s pose stretch (sit back on heels) Return to all foursSpinal flexion/extension resetRoll up to standing
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Main Workout Structure 3 rounds of 30-second intervals (“Dirty 30” format) Followed by a high-intensity cardio finisher (accelerator) Work-to-rest ratio: 3:1 (90 seconds work, 30 seconds rest)
Block 1 (With Step + Weights) Hold weight at chest (prep position) Tricep extensions (stationary) Step-forward tricep movement (adds intensity) Cardio: 8 step-ups 2 basic steps Repeat sequence continuously 30-second rest
Block 2 (Alternative / No Equipment Option) Step repeaters (knee lifts on step, slower tempo) Step-back lunges (can be done on floor if step is too high) Cardio burst: Jumping movement (high-impact, fast pace) 30-second rest
Key Exercise Options & Variations Upper body first, then lower body, then cardio finisher Can replace step with: Bodyweight cardio intervals Floor-based lunges instead of elevated step Intensity can be adjusted by: Step height Adding/removing weights Switching jumps to low-impact movesCardio
Finisher Focus High-energy burst at the end of each block Designed to elevate heart rate quickly Emphasis on speed, power, and endurance
Training Focus Full-body conditioning (upper + lower + cardio) Muscular endurance (30-second strength intervals) Cardiovascular fitness (accelerator phase) Lactic acid buildup, especially in legs during cardio
Warm-up & Mobility (Standing with Long Band) Side bends with band overhead (right and left), keeping hips stable Slow arm pull-downs from overhead to chest Shoulder extension: press arms back behind body, return to front Torso rotations with band tension (right and left) Repeat flow combining side bends, rotations, and pull-downs
Upper Body (Kneeling) Shoulder press (band anchored under knees) Chest press / pec deck (forearms together, open and close arms)
Lower Body + Core (Side Position) Side leg lifts with band (top leg working glutes/hips) Hold at top for isometric contraction Transition forward into forearm positionGlute Work (Forearms) Hip extension (leg presses back against band) Knee drive in → press back (glute activation)
Repeat Sequence (Opposite Side) Shoulder press (kneeling) Chest press (kneeling) Side leg lifts + hold Hip extension + knee drive
Upper Body & Shoulder Stretches Arms reach back behind the body, hold and deepen stretch Pull strap/towel overhead for shoulder mobility stretch Arms forward with torso rotation (right and left) while holding strap Overhead side stretch (left and right), holding each side
Standing Lower Body Stretches Wide stance side lunge (right and left) targeting inner thighs Hold inner thigh stretch in each position Arms lift up and back between transitionsKneeling & Hip Flexor Work Kneeling hip flexor stretch (one knee down) Add lateral side bend over the head to deepen stretch Alternate sides with controlled hip push forward Combine with torso rotation for deeper hip and spine engagement
Chest & Spine Mobility Strap behind body for chest-opening stretch Side bend with chest expansion Rotational stretch with hip drive forward Overhead side stretch with full-body extensionAdvanced Stretch (Optional) Kneeling quad + hip flexor stretch with backbend (chest open, hips forward) Not suitable for all levelsFloor & Posterior Chain Forward fold on knees (head down) for spinal stretch Transition into calf stretch Spinal extension (look up) then flexion (round spine)
Finishing Sequence Roll up through the spine slowly Step forward and reach arms overhead Step back and repeat stretch pattern Final forward fold and roll up to standing
Optional Cooldown Add relaxation or breathwork at the end if time allows
This routine is designed as a 5–6 minute end-of-class cooldown, focusing on mobility, flexibility, and gradual recovery after workouts.
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