This four-day per week program has two days of circuit strength training with light cardio and two days fat-burning cardio.
The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between the mind, body and spirit.
What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word "asana", which refers to the practice of physical postures or poses. Asana is only one of the eight "limbs" of yoga, the majority of which are more concerned with mental and spiritual well being than physical activity. In the West, however, the words asana and yoga are often used interchangeably.
Unsure how to get started? Try this basic plan that includes 3 days of strength training and 3 days of cardio training per week and 1 rest day.
The plan is based on walking at a moderate pace of 3 MPH on a level, firm surface. Using the average step total of 2000 steps per mile, at this pace you will cover 3 miles / 6000 steps per hour and 21 miles / 42,000 steps per week.
Use this common sequence to warm and stretch your entire body.
This intense plan focus is on shortened rest periods between sets to maximize intensity. This four-week program includes three circuit strength training and three interval cardio workouts per week.
Continue your yoga experience with this intermediate sequence. As with Sun Salutation I, inhale as you extend or stretch, and exhale as you fold or contract. Complete the sequence twice, once for the left side and once for the right side.
Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump.
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