YOGA: Core Workout

Strengthen your core with this at-home yoga routine from trainer Amanda Murdock

Released on 2/3/2014

Credits

Starring: Erik Valdez
Featuring: Amanda Murdock

Transcript

00:00
(electronic sounds)
00:03
(upbeat rock music)
00:07
I'm Amanda, and I live yoga.
00:09
(upbeat rock music)
00:13
This is your at home yoga core workout.
00:15
So Amanda's gonna run me through this.
00:17
Show me what we're gonna be doing.
00:19
We're gonna start out in downward facing dog.
00:21
Okay, I'm gonna watch this first.
00:23
Take your right leg up and to the sky,
00:24
bring the knee into the nose, exhale.
00:26
Inhale reach it back out,
00:29
exhale right knee to right tricep.
00:32
Inhale reach it out,
00:34
exhale right knee, left tricep.
00:36
Inhale reach out,
00:38
we're gonna do that three more times.
00:39
Reach it back out, bend your knee,
00:41
open the hips so you can stretch through the psoas,
00:44
then replace that foot,
00:45
and then you switch to the left.
00:47
Once you do that, I'll show you something else.
00:50
Okay, exciting, let's give it a shot.
00:54
So come into downward facing dog,
00:55
right leg up into the sky.
00:57
Bring knee into nose,
00:59
reach back out.
01:01
Bring right knee to right tricep.
01:03
Reach it back out.
01:05
Bring knee to left tricep, take it across,
01:08
reach it back out.
01:09
Two more times, do like that.
01:11
Reach it out, downward facing dog, shoulders back.
01:14
Take the right leg up and to the sky,
01:17
bend your knee, open your hip, there you go.
01:21
Slowly release that leg down.
01:23
Now we're gonna switch onto the left side.
01:26
Then if you want to take it up a notch,
01:28
downward facing dog, we'll start there.
01:30
Right leg up and to the sky.
01:32
And bring right knee to right tricep, right elbow.
01:34
Down to the wrist, knee back up the elbow.
01:39
Down to the wrist, back up to the elbow.
01:41
Down to the wrist, back up to the elbow.
01:44
Then shoot it to the left.
01:45
Down to the wrist, up to the elbow,
01:47
down to the wrist, back to that three legged down dog.
01:50
Foot comes down, knees drop down.
01:53
I like that one, it's good.
01:56
What else do you have for me?
01:57
You come back into your downward facing dog.
02:00
And take knee to nose, then drop it down,
02:04
bring it into the chest.
02:05
Just like that.
02:07
And then you take it to the right elbow, to the left,
02:10
back to the right, back to the left,
02:13
back to the right, back to the left.
02:16
Then you're gonna come into a plank pose,
02:18
and you just bend your right, you bend your left.
02:20
So really isolating the obliques here
02:22
which is super important for any low back health.
02:27
You can that a few times,
02:28
just until tired.
02:33
So bring your knee into your nose, drop it down
02:36
toward the map,
02:37
back up into the chest, down to the mat,
02:39
back down into the mat, back up into the chest,
02:41
one more time through.
02:42
Down to the mat, back up to the chest,
02:43
to the right elbow, to the left.
02:45
To the right elbow, to the left.
02:48
Right, left, step to plank,
02:51
and then just bend your right knee,
02:53
bend your left knee, bend right knee,
02:55
bend left knee.
02:56
You can do that til tired, til exhaustion.
02:58
Yeah, you feel each one fire
03:00
every time you move your legs.
03:02
This is really good core workout.
03:04
Thank you.
03:06
Well to recap guys, we did a variation of plank poses,
03:10
downward dog, and your knees going to nose,
03:12
to chest, and to either tricep.
03:15
The whole point of this is to vary it
03:17
and so you're constantly incorporating all areas
03:20
of the core, and you get some side benefits
03:22
with other muscle groups as well.
03:23
Really different but very good core workout.
03:25
make sure to subscribe so you don't miss out
03:28
on any other Fighting Weight episodes.
03:32
(upbeat rock music)