Yoga exercises are great because they allow you to relax and clear up your mind. But what if instead the slow motions you would prefer some energetic exercises to tone up your body? You can do that with a new kind of yoga present in a large majority of gyms all over the country. A mix of cardio and yoga with weights is the ultimate 3 in 1 exercise program to help you tone up your body and achieve a Zen state of mind.
You can do the exercises in your own bedroom because all you need is a couple of two/three pounds weights and an exercise mat.
Rotation Half Jack
This exercise works your back, outer and inner thighs and shoulders. Holding weights in your hands, lunge with right leg and extend your arms to outer sides with your palms facing down. Your left knee will be bent at 90 degrees, while the right leg remains straight with toes pointing to the exterior. Bring your left leg in a straight positions and arch your arms raising them over your head with your palms facing each other while rotating your upper side of the body towards right. Bend your right knee at the same angle and bring the weights in your front, palms facing each other with your elbows bent. To end the exercise return to the lunge position. Do 3 sets of 10 reps for each side.
Wide Second Punches
Take up this exercise to work your abs, butt, arms, shoulders, inner and outer thighs. Holding a weight in each hand, arms by the sides of your body, stand with your legs wide apart. Bend your elbows in front of your chest with palms facing each other, then lower in a squat, toes pointing outside. Now start punching while slightly turning your torso with every punch. Squeeze back your arm and punch with the other one. You can start with rather slow punches and make them quicker after you catch the move. Do 3 sets of 20 reps for each side.
High Heeled Pulse
This exercise focused on shaping the shoulders, quads, inner calves and thighs but also triceps. With a weight in each hand, stand with your feet together. Bring your arms together in front of you, palms facing each other. Now lower into a squat and raise your heels. Holding position, raise your arms upwards, alternately. To make the exercise easier, don’t lift your heels. Do 3 sets of 20 reps.
This is good for obliques, abs, and quads. With a weight in each hand, arms by the side of your body, stand with your feet together. Lunge back with the right leg, and keep the left leg bent ninety degrees with the toes pointing to the right. Bring the weights to your ears, twisting the torso in the movement as you also straighten left leg. Your elbows must face outside. Repeat the movement for the other side. Do 3 sets of 10 reps.
All these exercises can be done at home, before breakfast. Each one works out several key muscles, toning them and improving the overall strength. Because the movements are complex, you might need to rehearse a little before doing them correctly, but the effort is really worth it. Also, they require concentration, which helps you to detach from the outside world and focus on yourself.