Скачать или смотреть 12 Day Bodyweight Shred Workout Challenge - Day 12 Yoga Mobility Flow | Massy Arias

Introducing 12 days of Fitmas! I'm giving you 12 progressive workouts from my 30-day Elevate 2 program. These workouts are designed to elevate your at-home training using your body weight and minimal equipment. You will build, strength, endurance, mobility and stress-relief with 2 progressive yoga flows that are intended to help you release your body from each workout. The workouts are designed in 3 circuits, you will perform each exercise of every circuit back to back with little to no rest in between and complete all sets before moving to the next.

We invite you to join us for all 12 days of workouts with a new workout every day starting Monday 12/11.

Day 1:    • 12 Day Bodyweight Shred Workout Challenge ...  
Day 2:    • 12 Day Bodyweight Shred Workout Challenge ...  
Day 3:    • 12 Day Bodyweight Shred Workout Challenge ...  
Day 4:    • 12 Day Bodyweight Shred Workout Challenge ...  
Day 5:    • 12 Day Bodyweight Shred Workout Challenge ...  
Day 6:    • 12 Day Bodyweight Shred Workout Challenge ...  
Day 7:    • 12 Day Bodyweight Shred Workout Challenge ...  
Day 8    • 12 Day Bodyweight Shred Workout Challenge ...  
Day 9:    • 12 Day Bodyweight Shred Workout Challenge ...  
Day 10:    • 12 Day Bodyweight Shred Workout Challenge ...  
Day 11:    • 12 Day Bodyweight Shred Workout Challenge ...  
Day 12:    • 12 Day Bodyweight Shred Workout Challenge ...  

For the full program, click the link below!
https://www.masvida.io/join/

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Get access to:
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Become a member: https://www.masvida.io/join/

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Circuit 1: Perform for 1 Lap
Stand – Eyes closed 1 minute set intention

Circuit 2: Perform for 9 Laps
Forward Fold (exhale) – Hold 1 Full Breath
Squat (exhale) – Hold 1 Full Breath

Circuit 3: Perform for 9 Laps
Make Your Way To Table Top
Cat Cow (inhale cat, exhale cow)

Circuit 4: Perform for 1 Lap
Come to Plank
Down Dog (exhale)
Lift Right Leg (inhale)
Step to Low Lunge (exhale)
Lower Knee Reach Right Arm to Sky (inhale) – Hold 5 Full Breaths
Extend Right Knee and Hold Half Split on Right – Hold 5 Full Breaths
Raise to Low Lunge Reach Right Arm to Sky (inhale) – Hold 5 Full Breaths
Shift to Wide Angled Forward Fold – Hold 5 Full Breaths
Shift to Left Low Lunge (exhale)
Lower Right Knee and Reach Left Arm to Sky (inhale) – Hold 5 Full Breaths
Extend Right Knee and Hold Half Split on Left
Raise to Low Lunge Reach – Hold 5 Full Breaths
Shift to Wide Angled Forward Fold – Hold 5 Full Breaths
Left Lateral Lunge to Floor
Grab Left Foot w/ Right Hand & Laterally Flex to Right – Hold 5 Full Breaths
Sit Up, Stand and Shift to Low Lateral Lunge on Right
Take it all the way to the Floor
Grab Right Foot w/ Left Hand & Laterally Flex to Left – Hold 5 Full Breaths
Sit Up, Stand and Make your way to Plank – Hold 1 Full Breathe
Shift to Down Dog (exhale) – Hold 1 Full Breathe
Raise Heels (inhale)
Take Step Forward, Heels Down (exhale)
Keep Working Forward to Forward Fold
Hands Down Flat Raise High on Toes
Shift Forward into Crow – Hold 3 Full Breaths
Make Your Way to Chatturanga
Press to Plank
Lower Chatturanga Flat to Floor
Hands Beneath Forehead and Prone Belly Breath – 2 Minutes

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