Get ready to challenge your body and fitness in new ways -- this workout combines three yoga moves with three kickboxing moves. This fitness style blend forces your body to use "non-traditional" muscles that don’t always get activated. It demands attention from the muscles called "synergistic muscles" -- the smaller muscles that support and direct the larger muscles like the quads, hams, and deltoids. By firing up these smaller, supportive muscles, you get two benefits: new muscle tone and definition, and functional training to promote good joint mechanics.
The Workout: Complete the first three exercises in order for the reps noted. Then complete the next three exercises, each for one minute on each side. After finishing this circuit of the six exercises, rest for one minute, then repeat the circuit two more times for a total of three sets!
Yoga-Kickboxing Exercise Blend
Move 1: Down Dog Split
From a traditional down dog position, reach your right leg back behind you. Activate your glutes, and keep both feet flexed at all times. Hold this position for three seconds ... MORE: The 5-Move Workout That Tones Your Entire Body
Move 1: Down Dog Split
... then lower your leg back to down dog. Repeat by raising your left leg. Continue alternating to do a total of fives reps on each side.
MORE: The 5Move Workout That Tones Your Entire Body
Move 2: Side Plank
From a straight-arm pushup position, bring your feet together and then rotate onto your left hand and left foot so that your feet and hips are stacked on top of each other. Be sure to keep a straight line from your feet through your hips to your shoulders. From this position ...
MORE: 4 Secrets to the Perfect Plank
Move 2: Side Plank
... drop your hips two inches and then raise them four inches. Repeat this movement for 15 reps. Switch sides and complete the 15 reps on your right.
MORE: 4 Secrets to the Perfect Plank
Move 3: Warrior III
To start, balance on your left foot and raise your arms overhead in one long straight line. From here, rotate forward until your body is parallel to the ground from hands to heel. Keep your left leg extended without locking your knee, and actively reach forward with your arms. Hold this for two seconds.
MORE: The Short-on-Time, High-on-Intensity Circuit Workout
Move 3: Warrior III
Return to start, and repeat this movement on your right leg. Continue alternating to do a total of fives reps on each side.
MORE: The Short-on-Time, High-on-Intensity Circuit Workout
Move 4: Power Side Kick
Begin with knees bent and feet shoulder-width distance apart. Activate your left leg to maintain your balance and kick your right foot to the side. Imagine someone standing next to you and aim for his or her midsection with your heel. Use your arms for balance and maintain a slight bend in your right leg for support.
MORE: 6 Moves for Total-Body Toning
Move 4: Power Side Kick
Return to the starting position. Repeat this movement for one minute, then switch sides and repeat for another minute.
MORE: 6 Moves for Total-Body Toning
Move 5: Straight Punch
Begin in a "sports-ready" position with your left foot slightly in front of your right foot (A). With your fists level with your chin, pivot on the ball of your right foot, and spin your hips forward to generate some power and throw a punch with your right fist.
MORE: 10 Strength Moves That Are Better Together
Move 5: Straight Punch
Imagine you are aiming for your target's chin (B). Return to the starting position. Repeat this movement for one minute, then switch sides and complete the same movement with your left fist for one minute.
MORE: 10 Strength Moves That Are Better Together
Move 6: Split Squat to Front Kick
Begin in a split stance with your left foot forward and your weight balanced between both legs. Drop straight down into a lunge (A), activate your legs to push back up, and immediately move into a front kick.
Move 6: Split Squat to Front Kick
Lead with your heel and aim for your target's midsection (B). Immediately move back into the starting position, and continue repeating the movement on this side for a total of one minute. Switch sides and repeat for one minute.
Check out the full workout in a pin-able graphic:
-- Holly Perkins is a certified strength and conditioning specialist who holds a degree in exercise physiology. She is on a mission to match the number of women to the number of men in weight rooms around the world. Holly created the Women's Strength Nation movement to help women uncover their personal strength through the development of their physical strength.
