Yogi Can't Jump Artwork
Season 1 - Episode 7

Full Body Blast

15 min - Practice


Helya guides us in a Level 1 functional fitness workout that includes variations of squats, planks, lunges, climbs, and sprawls. We work for 30 seconds on with a 10 second rest between each exercise for 2 rounds. You will feel accomplished and energized.

Helya has created a playlist to go along with this practice on Spotify, click here to listen while you practice.
What You'll Need: Mat

About This Video


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Hey everyone, welcome back. This is workout number two of level one and this time we're going to switch it up a little bit. There's going to be 10 exercises. It's a lot of exercises and we're going to do it twice, but the timing has also changed. The timing will be 30 seconds on and only 10 seconds of rest.

There's going to be 30 seconds of rest between the first set and the second set. Stay with me. I'll advance it as we go or you can stay in your comfort zone. All right, ready? First one.

Timers ready? Here we go. Wide squat. Now that we're standing a little bit wider than our hips, you're going to sit back and stand. Same positioning in your squat, just making sure your hips are going all the way back, standing up straight, deep breaths as you stand up.

Exhale. 10 seconds to go. We're hitting the inner thighs a little bit more this time, seven seconds, three, two, and one. All right. We're going to quickly go into our next exercise, which is the side plank.

Make sure your shoulder and your elbow are aligned, stack your hips, knees on top of each other. You're going to reach up and tuck under, reach up, tuck under. Tuck your hips as you go. And if you have trouble tucking under completely, you can always just come down to here. Okay?

Don't overthink it. Reach, exhale. We're going to do the other side in a minute. Don't worry. I didn't forget.

Three, two, and one. All right, get yourself up. Ready for the next move? We're going to have our normal squat position. We're going to reach back behind you and then go up on top of your tippy toes.

Reach back, up, back, up. This is the squat reach. Get up on those calves. Try to get as high as you can in your tippy toes, fingers wide. Keep the same squat position.

Use your hands to pull you up and push you back. Five seconds. And rest. All right. See, we're going a lot faster this time.

Go to the other side. I'm just going to keep facing you. Hip stack, knee stack. Keep your knee on the ground if you'd like. Reach up, tuck under, reach up, tuck, reach, tuck.

Any more than halfway there, you're doing great. Check your shoulder alignment, your elbow alignment. Make sure they're all 90 degrees. It should look pretty. Five seconds.

And rest. All right. Okay. Next one. Stand up again.

We're going to step to the side and squat both directions. Three, two, and one. Step. Keep yourself in the center. Don't lean to one leg.

We're just stepping wide, realigning, and squatting down. Step. You're doing great. Hang in there. I know this one's faster.

Less than 10 seconds to go. Shoulders up. Proud chest, three, two, and one. All right. Here we go down.

Next move is a shoulder tap on your knees. Shoulders up over your wrists. You're going to touch. 30 seconds is on. Touch side.

You can let your hips go side to side a little bit in this position, but the next round, we're going to try to go up on our toes. Don't let this happen. Bring it up. Deep breathe in, less than 10 seconds to go. Reach.

Tighten up that core. Three, two, and one. Nice job. Stand up. We're going up and down, up and down, curtsy lunges.

We're going to side lunge to both directions, also known as a bowler's lunge. Ready? Step. Together. Step.

Together. Start at a 45 degree angle. Don't go too far. Take a big step. Make sure you're reaching that leg all the way back behind you.

More than 15 seconds in. Hang in there. Make sure you're exhaling as your heart rate's going up. Seven seconds. Three, two, and one.

All right. Back down. Up and down, up and down. I'm getting used to that. Okay.

If your hands in the plank position, you're going to be in your plank position on your knees. Uh-oh, our time has started. Go up onto your toes if you'd like. Step up, up, and back, back. Keep going.

Up, up, back, back. Make sure your heels are coming down. That means if you step here, that's fine. You don't have to go all the way up. You have 10 seconds to go.

Hang in there. Keep breathing. Maybe even go the other direction. Five, four, three, two, and one. Rest.

Stand up. Okay. Next one, we're going to march in place, and then we're going to do mountain climbers. Ten of each. Starting in three, two, and one.

March in place. Two, three, four, five, six, seven, eight, nine, ten. We're repeating that same movement except in a plank, one, two, three, four, five, six, seven, eight, nine, and ten. Stand up again. Back to your march.

One, two, three, four, five, six, seven, eight, nine, and ten. Rest. Okay. Last move before we take a long break, and then repeat. It's called a sprawl, or the burpee without the pushup.

Don't worry. We're going to step. Hands on the ground. Step back. Step up.

Stand up. You can always elevate. You can put your hands on a chair, or the couch, or the coffee table. That's all acceptable. It's all the same movement, but maybe you can't go all the way down yet.

That's totally fine. Keep stepping back and stepping forward, standing up. You got five seconds. Three, two, one. Great job.

30 seconds. Breathe. You'll be okay. We're going to repeat it. It's going to go just as fast, and you'll be done.

So in your next section, make sure that you're breathing. Don't forget. And we only have 12 seconds left anyway, so just stay with me. Legs wide. Get ready.

We're going to start with our wide squats. Five. Hip hinge. Don't forget that. Three, two, one.

Sit back. I'm going to go a little wider. Two, three. Maybe count your reps. Maybe every time you do this workout, you try to go for a series of reps.

So if it's 30 seconds, maybe you're trying to go for 20 reps. Maybe the next time you do it, you do 25. That's how we progress. It's not rocket science. Just counting.

Three, two, and one. Rest. Good job. Side plank. Let's start on this side.

Stack your hips. Stack your knees. Make sure you're straight up and down. Here we go. Reach.

Tuck under. Reach. Tuck under. Exhale as your hand goes underneath you. Reach up.

Tuck under. You should be filling your core, especially the transverse abdominals. 10 seconds. Stay with me. Check your alignment.

Elbow, shoulder, all of that. Three, two, and one. All right. The getting up and down part is a lot of times harder than anything else. So just go as slow as you need to go.

Okay. Squat reach. Starting in three, two. Get back. Hands behind you.

Reach up. Hands behind you. Up. So you're thrusting your hips forward, squeezing your glutes all the way up on your toes. Everything is activated.

When you exhale, your abs are contracting. Reach back. Six seconds. Three, two, and one. All right.

Back down to the other side. Take your time. Wow. Take your 10 seconds. Hips stacked.

Knees under. Shoulders and elbow in line. Reach. Push this hip up. Reach and go under.

Reach. Inhale up. Exhale down. If you can't think of both, just focus on exhaling as you're bringing your arm under. The inhale happens naturally.

Don't overthink it. Five seconds. You're almost there. Three, two, and nice job. Okay.

Squats side to side. Remember, you're going at your own pace, so don't worry about how fast I'm transitioning. Just catch up as you can. Here we go. And that goes the other way.

If you want to go faster, don't wait for me. Go for it. Side to side. Squat. Almost.

10 seconds. Hang in there. Quads should be burning by now. Five, three, two, and one. Back down.

Shoulder taps. Walk out into your inchworm on your knees or your toes. Your choice, if you want to go toes, go a little bit wider and touch. And maybe you don't want to be on your toes the whole time. Totally fine.

After however long you can make it on your toes, you can go down to your knees. It doesn't have to be the same the whole time through. Whatever you can do is perfect. Eight seconds. Four, three, two, and one.

Nice job. Stand up. Okay. Curtsy lunges were almost there. Four.

Remember, we're going to step side to side. Ready? Here we go. Curtsy. Step.

Curtsy. Can you see it? Curtsy. Reach that leg far behind you. Or as we were talking earlier, bowler's lunge.

Right? 10 seconds. We're trying to get into that hip right here. Seven seconds. Three, two, one.

Good. Next one is a Frogger step. Putting our hands on the ground, all you're doing is stepping back into a plank. Very simple. Ready?

Hands on the ground, step back into your plank, step up. You can even stand up if you need a break. Hands on the ground, step back. You can put your feet down or knees down if you'd like as well. Just keep going.

All it takes is movement. That's progress. Just keep moving through it. Ten seconds. You're doing great.

We're through the majority of it. Don't quit on me now. Three, two, and one. All right. March climber.

We're going to march 10 times and then do 10 mountain climbers. Ready? Here we go. One, two, three, four. Bring your knees up.

Seven, eight, nine, ten. Same positioning on the ground. Knee up. One, two, three, four, five, six, seven, eight, nine, and ten. Stand up.

One. We got 10 seconds. Five, six, seven, eight, nine, and ten. Three, two, one. I dragged out the marches.

Okay. Last one. Sprawl. Hope you're ready. I'm sweaty.

I hope you're sweaty. Three, two, one. Here we go. Hands on the ground. Step back into your plank.

Squeeze everything. Step up. Stand up. Again. Hands down.

Stand back. Together. Stand up. Remember, you can always elevate. Elevating your hands makes it a little bit easier.

More than halfway there. Ooh, we only got 10 seconds. Almost, almost. Seven, five, four, three, two, done. Woo.

I hope you're as sweaty as I am. Workout two complete. See you next time.


Eric K
2 people like this.
sweaty goodness!!
Kate M
1 person likes this.
Fun! : )
Shannon D
1 person likes this.
Excellent workout!
Helya Glen
1 person likes this.
Yay Shannon !
Katarina V
1 person likes this.
Dear Helya
Your programs are realy helping me come back in strength and energy after a tough year. I am going forward slowly, doing level one in nov. Level 2 in dec and level 3 in jan. Love it! (Started a bit in oct). Perfect when traveling. All yogaanytime programs are.
Much Love Katarina
Simon ?
Boom! Fun way to start the day. Thanks Helya Glen.
Jean P
Yup I am sweating! Great workout.
1 person likes this.
such a great class to lean back into the functional fitness stuff i've been skipping lately. many thanks.
Kate M
1 person likes this.
Very nice adjunct to an asana practice! I just got a rebounder a few weeks ago and am LOVING incorporating some cardio into my day! These sequences are very accessible and effective! Love it. Glad to be back : )
Lily A
1 person likes this.
Enjoyed this very much! Great 15minutes— full body blast for sure!

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