Yogi Can't Jump Artwork
Season 1 - Episode 10

Break a Sweat

15 min - Practice


Helya guides us in a Level 2 functional fitness workout that includes variations of lunges, planks, squats, hops, and push-ups. We work for 45 seconds on with a 15 second rest between each exercise. You will feel sweaty and exhilarated.

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


Read Full Transcript

Hey everyone, I'm back. This is level two, workout two, and we're stepping it up another notch. I hope you're ready. I hope by this point you get that it's going to get a little harder as we go along. If you ever feel uncomfortable, go back.

Do it again. Try it again next week. It's okay. It's all okay. Okay, but this time we're going 45 seconds of work.

So last time we did 40, this time it's 45. Just five more seconds. Just five. But we're bringing down the rest to 15 seconds. You know there was a catch, right?

It was going to happen. Okay. So there's six moves. We're going to repeat them once. So we're going to do it once and then to repeat them once.

And it's only about 11 minutes and I think 40 seconds total. But that means it's a little bit more intense, a little bit more plyometrics. So always remember that you can take it a step back and you can step rather than jump. But for this particular workout, I'm going to jump. It's going to get sweaty.

I hope you're ready. All right. Here we go. Timer set. 45 seconds on.

First move is a curtsy hop. Hopefully I don't knock over the flowers. Reach and touch the ground. So it's the curtsy lunge. But instead of just walking to the other side, you're going to jump.

Side to side. Touch the ground. Keep your back flat. Don't let your shoulders slouch over. Jump.

Touch. Jump. Touch. We still have about 20 seconds to go. Doing great.

Keep reaching. Get down low. 10 seconds. Cross there. Five, four, three, two, rest.

Okay. Next one, plank. But this time we're going to go up, up, down, down. So get into your plank position. I'm no longer going to be on my knees.

I'm going to go full plank. Three, two, one. Lead with your right. Go back up. Lead with your left.

Go back up. Try to keep your hips steady. Keep moving. Up, up, down, down, alternating sides. If you start with your knees up and you get tired, go down.

No big deal. 20 seconds. Hope you are on top of those shoulders. Your core is engaged. You're leading with both sides.

Seven seconds to go. Three, two, one. Take a breather. We've got squat jumps next. Stand up.

You're going to sit back with your hands behind you. Let's try this way. And then you're going to jump up. So push up. Hands up.

Squat. Push off. Good. Now that you've got the rhythm, pick up the pace. It's going to be less talking, more moving.

Hope you're ready. Keep going. Sit back. Jump up. Hips back.

You can always revert back to this squat reach if it's too much. 10 seconds. Almost, almost. Come on. Six, five, four, three, two, and one.

Next one. Okay. We're going to walk out, inchworm. Jump our feet up, frogger, and jump back. Five seconds.

Ready? Deep breath. One, two, one. Here we go. Walk out.

Jump up. Jump back. Walk back. Stand up. Again.

Walk. Jump. Jump. Take your time. Deep breaths.

Walk out. Jump. Jump. Complete the move. Walk out.

Completely. Jump up. Land. Walk back. Stand.

12 seconds. Up. Back. Walk. We can do one more.

Oh, three, two. I was starting to, but maybe you finished it. Okay. Next one. You're going to pretend like there's a bar here about this high.

You're going to get under it, transfer your weight from hip to hip, and then you're going to dunk. Ready? Here we go. Slide under. Hop.

Slide under. Maybe sweep your hand. Sweep. Dunk. Sweep.

Dunk. Transfer your weight. Hip to hip. Getting those glutes activated. Keep going.

Keep going. Come on. More than halfway. Ten seconds. Five, four, three, two, one.

All right. This is where we get a break. Deep breath. These are called Hindu push-ups. You're going to walk out, get into your down dog, and pretend like there's a bar, and you're going to get under it.

So, lead with your face, go up, push back. It's a circle. Lead. Get as low as you can. These look a lot harder than they actually are.

Try it. Whatever you can do is good. Keep pushing back. Every time you do them, you'll get a little bit better. Push back.

Twenty seconds. Push back. You got it. Last 12 seconds. Four, three, one more.

One, two, three, two, three, four. One more. One more. One more. One more.

One more. One more. One more. One more. One more.

One more. One more. One more. One more. One more.

One more. One more. One. All right. Thirty seconds rest.

We're going to repeat it just one more time. And if you like the series of this one, you can repeat the workout again. Just play the video again. It's easy. Three times.

Four times. Whatever you want. Okay. Starting with the curtsy hops, we're going to lunge to one side, hop, and then lunge to the other side. Kick the flowers.

But not really. Ready? One, two, one, hop, touch the ground, touch. Keep that back flat. Don't let your shoulders come down.

Tighten up your core, reach, touch. Don't worry about the time. Just keep moving. One rep at a time. Almost there.

Keep jumping, squat down, jump, touch, ten seconds, five, three, two, one, all right. Plank up, up, down, down. Okay. So get yourself ready, in position. Timer's going to start soon.

Try to keep your hips level. Three, two, one, here we go. Wider stance gives you a little bit more control and stability. Did I mention you should talk while you do this workout? It's really good.

Keep breathing. Tighten up your core. You got this. Come on. Come on, Tim.

You are your own motivator. I'm here, I'm with you, but you got to do it on your own, then ten seconds. Almost four, three, two, one, rest. That was a doozy. Squat jumps.

Get into it, sweaty, five, four, remember, you're going to reach back. Actually squat down, push off. There we go. Here we go, here we go. Keep the pace consistent and just go all the way through.

Try not to stop, almost. Keep going, you got this, less than 20 seconds. Squat down, push off. Squat down, push off, come on, ten seconds, don't lose it. Sit back, last couple, you got it, six, four, three, two, nice job, rest.

Benchworm, Frogger, shake it off, you got this. Take your ten seconds. I'm going to be dripping everywhere in a minute, three, two, one, here we go, walk out. Out into plank, jump, back, and walk yourself back up. If you want to make it a little bit harder, add the push up, then jump, and back, walk back, you got it.

Keep going, out, add the push up if you want, you don't have to, jump, back, walk, stand. Here we go, 15 seconds to go, up, back, walk back, almost there, last ten seconds. Maybe try a push up this time, walk back, and up, three, two, one, I cheated, okay. Slide hop, so starting on one side, you're going to slide underneath the bar, hop, dunk, basketball, okay, ready? Five seconds, three, two, one, slide, hop, slide, hop, maybe transfer your weight from hip to hip, and up, keep going, you got it, come on, speed up, you can do it.

Get under, keep that back flat, try to touch the ground, sweep, duck, sweep, duck, keep going. 15 seconds, almost, eight, five, four, three, two, one. Last one, Hindu push ups, ready, we're going to walk out, find our down dog, push your hips back, leading with your face under, push up, hips go back, again, under, push up, hips go back. You can make it more difficult by trying to go back the same way you came, it's a heck of a lot harder, up, push back, until you feel strong enough to be able to complete it, don't worry about it, just do what you can, 15 seconds, and back, even if you get two in, this whole 45 seconds, it's all good, five, four, three, two, one, whoo, I hope you enjoyed that as much as I did, 45 seconds on is tough, but come back again, we got more. See you later.


Bianca B
So good to break a sweat, Helya. Thank you. Hope you'll be back with some weights in a new season.
Helya Glen
Thanks for watching Bianca ! I would love to be back as well :)
Simon ?
1 person likes this.
Good to feel the heat rise. Bless you for your guidance Helya Glen.
Helya Glen
You're welcome Simon ! So Glad you enjoyed it!
Kate M
1 person likes this.
Okay wow! That was a lot more demanding than the previous sequence! Heart rate up and the increased circulation feels awesome!
Helya Glen
1 person likes this.
Way to stick it out Kate !!
Joan J
1 person likes this.
What a workout, really felt it in my core and legs. Some pain in my knees so had to adjust. Another great session.
Helya Glen
1 person likes this.
Joan Great! If you want, you can always substitute another exercise for the lunges that are hard on the knees.
Joan J
Thanks Helya, I hope to see more of these strength workouts from you.
Lily A
Helya! You kicked my butt! So awesome to get my heart pumping like this! Love it!
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