DAY 6-PIYO SWEAT

Workout stats:
1:50:46 Time
600 (Polar) 636 (Fitbit)Calories
116 Avg HR
159 Max HR
41:11 In zone

Daily stats:
59 Resting heart rate
12,970 steps
6.21 miles
2,232 calories burned
7 floors
67 Active mins
98.3 Basel temp

Running warm up:
1 mile 5 speed
1 mile 6 speed
1 mile 5 speed
1 mile 6 speed
.5 mile reduce .5 speed every .10 of a mile

PIYO-Sweat (length about 38 mins)

What you need:
Workout shoes (They are in bare feet during the video however, if you want more balance, remove possible twisted ankle and knee issues then shoes are for you).
Yoga Mat
Chair (for modification)

This workout was yet again a yoga workout. This one included more strength poses and more flow cardio yoga which is what brought on the sweat as the title so plainly announces.

Warm up (4:38)

Set 1*circle arms and squat
Side bend arm reach to the left
circle arms and squat
Side bend arms reach to the right
Repeat from * on Set 1

Set 2 *Chair and lunge back with right foot
Chair and lunge back  with left foot
Repeat from *on Set 2

Do set 1 and Set 2 together-Set 1 do one time through and Set 2 twice through.

Set 3* PIYO cross and round/open to the right
step cross to the left
PIYO cross and round/open to the left
Step cross to the right
Repeat from * on Set 3 three times

Do Set 1, Set 2 and Set 3 together-Set 1 do one time through, Set 2 twice through and set 3 two times through.

Set 4 *Fan arms up to the sky and fold
half lift and relax
bend right and left knee then right and left again
Repeat from * on set 4

Do Set 1, Set 2, Set 3 and set 4 together-Set 1 do one time through, Set 2 twice through, set 3 two times through and set 4 one time through.

Heat Phase (5:52)

Set 5 *Fan arms up and fold
Half lift
Plank, chaturanga, up dog to knee/plank tricep push up (do 4 tricep push ups)
Down dog and bent knee down dog
**Runners lunge right foot and switch legs
Repeat from **
Step up (right/left)
Repeat from * of Set 5 (Note they did not do runners lunge on the second run though of this but, to make it more challenging you can add the lunges in the routine)

Set 6  Lunge back right leg five times
Lunge back left leg five times
*Arms fan up, fold and half lift
Plank and two tricep push ups
Down dog
Step in (right/left)
Repeat from * on set 6

Set 7 Arm windmill right arm to floor and left to sky
Chair twice
Arm windmill Left arm to floor and right to sky
Chair twice
*Arms fan up, fold and half lift
Plank, Chaturanga, up dog,  (Make it more challenging -add one or two tricep push ups here)
Down dog
Step in (right/left)
Repeat from * on set 7

Set 8 *Lunge back right leg twice
Lunge back left leg twice
Repeat from * Set 8
**Arms fan up, fold and half lift
Plank, Two tricep push ups
Down dog
Step in (right/left)
Repeat from ** on set 8

Set 9 Arm windmill right arm to floor and left to sky pulse twice
Chair twice
Arm windmill Left arm to floor and right to sky pulse twice
Chair twice
Squat

Lower body Phase (10:51)

Set 10 Runner lunge right forward leg pulse with knee lift/tap
Repeat  from* of set 10 three times
**right leg Warrior 3 pulse
right leg forward high lunge/low lunge pulse
Repeat from ** of set 10 three times
Repeat from * & ** of set 10
Setup up (right/left)


Set 11 ** Right leg three point balance with crunch/pulse
*Lunge to the left, runners balance on right foot
Repeat from * of set 11
Repeat from ** & * of set 11

Set 12* Step over to left and bowlers lunge, step over to right and bowlers lunge
Repeat from * of set 12 eight times
Squat

Repeat set 10, Set 11 and set 12 for left leg.

Plank & Core Phase (5:54)

Set 13 Arms fan up, fold and half lift
Plank, chaturanga, up dog (Challenge-add one to two tricep push ups here)
Down dog
walk hands back to feet and roll up
*Scoop abs and walk out to plank, lift right leg and then left leg
Triceps push up
Walk hands back to feet, roll up and squat
Repeat from * of set 13

Set 14 Scoop abs and walk out to plank lift right leg to split and ankle tap
knee to elbow and extend leg out, lift to split
pulse leg to sky
down dog and bent knee down dog
Crouching push up
Down dog and child pose
roll up

Repeat from * from set 13 twice
Repeat set 14 with the left leg up to child pose

Power Phase (4:01)

Set 15 Plank
runners lunge right, sumo squat pulse
*Tap and lift
up on calf muscles
Up and down/reach and tap
Burpe into squat (they do have a modification for this one Plyo box lunge)
Sumo squat pulse
Repeat from * for set 15
Squat

Stretch and Strength Phase (5:24)

Set 16 Arms fan up, fold and half lift
Plank and pigeon stretch (right leg)
Slow tricep push up
Pigeon stretch(left leg)
Slow tricep push up
*walk hand back to feet
feet wide and stretch to the right leg
Walk hands back out to plank
wide push ups
Repeat from * for set 16 (other leg and Tricep/wide leg push up)

Set 17 *Runners right leg stretch
Wide push ups
Repeat from * for set 17 (other leg)
Child pose


Yay, that was a long one. I did like the pace of this one and constant flow. I love yoga that includes strength and cardio flow, it definitely make you sweat.

Tomorrow I will be doing Beast Tempo chest and Tris. I hope you will join me.

Here is a being silly after workout selfie:

© Hooking Rainbows 11/06/2015. All rights reserved.