YOGA: Upper Body Workout

Join Amanda Murdock as she uses yoga to get a great upper body workout!

Released on 7/10/2013

Credits

Starring: Erik Valdez and Amanda Murdock

Transcript

00:00
Exhale, hands to heart center.
00:02
And you got two more times on both sides.
00:05
Are we doing the whole three times?
00:07
I was gonna say yeah, I can do it, but just for time's sake.
00:10
Oh I can do it.
00:11
I mean, yeah.
00:16
We've scoured the city
00:17
for the hottest new fitness disciplines.
00:19
These are the workouts everyone's talking about.
00:22
We've got Surfset, Muay Thai, Tabata,
00:25
yoga and bootcamp.
00:26
It's your body and this is Fighting Weight.
00:29
(upbeat music)
00:33
I'm Amanda and I live yoga.
00:38
This is your at-home yoga upper body workout.
00:41
All right guys, so we're here with a upper body workout,
00:45
yoga specific.
00:46
Okay, what are we gonna be doing today?
00:48
So I'll show you.
00:49
We're gonna start in a downward facing dog.
00:52
We're gonna shift forward into a plank position.
00:54
We're gonna shift everything over
00:55
into the outside of our right foot, right hand stability.
00:59
You're gonna take that top leg off, holding it here.
01:02
Hold for three breaths.
01:03
Come back to center, step foot to thumb,
01:07
come all the way up into a high lunge
01:09
and interlace our hands behind our back,
01:11
rolling the shoulders back, lifting the chest up
01:14
and start to fold forward.
01:16
Reach the arms towards the front of the room.
01:18
On your inhale, you'll lift all the way back up
01:20
to your high lunge, open out to your warrior two.
01:23
Then you'll flip that palm, reverse your warrior,
01:25
getting a nice stretch here.
01:27
Straighten that top leg, reach back,
01:29
rebend the knee, hands go down to the mat.
01:32
Step back to a plank pose.
01:34
Lower halfway, chaturanga.
01:36
Upward facing dog, retracting shoulders to chest.
01:39
Exhale back, downward facing dog.
01:42
Soften the knees, look to the front of your mat,
01:44
jump or step, reach your arms up, hands to heart center.
01:48
Shift forward into plank
01:50
and then come onto the outside
01:51
of your right foot right hand.
01:53
[Erik] Oh this one's gonna be fun.
01:54
Yep, side plank.
01:55
Now I want you to keep lifting.
01:57
Yeah, lift those hips up, that's it.
01:59
Top leg off, hold it here, inhale.
02:03
Exhale one, inhale come back to your plank pose.
02:06
Bring your right knee into your chest
02:08
as you step foot to thumb.
02:10
Come all the way to a high lunge.
02:12
Reach your arms up.
02:13
Yeah.
02:14
Now interlace the hands behind your low back.
02:17
Roll the shoulders back.
02:18
Now fold towards your right thigh.
02:21
There you go.
02:23
Deep breath in.
02:25
Deep breath out.
02:26
Two more there.
02:27
Reach all the way up, find your high lunge
02:30
and then open out to your warrior two.
02:34
Now flip your palm, reverse your warrior.
02:37
Now straighten out your front leg
02:39
so you reverse the triangle.
02:40
Feel that stretch there in the right side body.
02:42
Yeah, there you go.
02:43
Come back to your warrior two, rebend your right knee
02:46
and bring your hands down to the mat.
02:48
Step back to plank pose.
02:50
Lower halfway, chaturanga.
02:52
Upward facing dog.
02:54
Downward facing dog.
02:56
Let's do this on our left side, you ready?
02:58
[Erik] Whoo yes.
03:00
Soften knees, look to the top of your mat.
03:02
Jump or step.
03:04
And then reach arms up to the sky.
03:07
Exhale, hands to heart center.
03:09
And you got two more times on both sides.
03:11
Okay.
03:12
To recap, you start in downward facing dog position,
03:16
plank pose, rotate right side plank,
03:18
interlace your hands behind your back,
03:21
fold forward, stretch your shoulders back,
03:24
hands up, back to your lunge position,
03:26
open to warrior two.
03:29
All right, reach back and stretch.
03:32
Then you're gonna take your front leg,
03:34
straighten it out to triangle pose.
03:36
[Amanda] Reversing your triangle.
03:37
Reversing your triangle.
03:38
Then you're gonna go to plank position,
03:41
lower halfway to chaturanga,
03:43
upward facing dog, downward facing dog,
03:46
and then you breathe, soften your knees,
03:49
jump to the front of your mat,
03:50
hands to heart center and you start all over again
03:53
with the other side of the body three times.
03:55
Booyakasha.
03:57
That was tough to remember all that.
03:59
You did a very good job.
04:00
[Erik] Make sure to subscribe so you don't miss out
04:02
on any other Fighting Weight episodes.
04:04
(upbeat music)