15 Minute Yoga-Inspired Resistance Band Workout | HIIT Workout for Legs | ChriskaYoga

15 Minute Yoga-Inspired Resistance Band Workout | HIIT Workout for Legs | ChriskaYoga


Ok, so I have my resistance band here I’m using the light resistance band because it’s a little bit challenging talking and doing these exercises at the same time So I’m gonna give myself a little bit of a break, but feel free to use a stronger band for even more resistance So for now I’m going to set it to the side we’re just going to take a moment to quiet the mind and then warm up a little bit before we move on to the workout the yoga inspired workout So set this to the side Come to Child’s Pose touch your big toes together Separate your knees apart and set your hips onto your heels Once you’re settled here, relax your torso over your thighs bringing your forehead to the floor Stretch your arms out in front of you close your eyes for a moment breathe deeply through your nose Relax here Then from here slowly come up onto your hands and your knees but move throw a few count and count Stretches to warm the body up a little bit So bring your shins parallel And these are hips distance apart hands are shoulders distance apart spread all your fingers wide on the ground Flat back neutral spine looking down on your next inhale Tuck your toes look up and forwards bring your shoulders wide apart or cow pose exhale Through the nose untuck the toes curl your spine reach your upper back towards the ceiling. Look towards your thighs for a cat pose Inhale come back to your cow Looking up and forward Exhale look behind you for cat pose And continue to move on your own breathing and your own timing each inhale come back to your cat pose Each exhale come back to your cat pose From here slowly come back to a flat back in neutral spine, and then we’ll take a downward-facing dog tuck your toes straighten your legs for Downward facing dog. You can move through bending and straighten your legs just to warm up the muscles in your legs and hips and Slowly come to stillness in your downward-facing dog take a deep breath in through the nose and a deep breath out On your next inhale raise your heels bend your knees look forward Take as many steps as you need to come up to the top of your yoga mat for a forward fold relaxing your head over And on your next inhale come up to standing Reach your arms up looking up Exhale release your hands down by your sides Well warm up the body just a bit further before we move on to the resistance band. So we’ll take three Sun breaths They’re modified abbreviated Sun Salutation So our feet are hips distance apart Standing at the top of your yoga mat in Mountain Pose Spread your shoulders wide soften your front ribs and stand up tall Take a deep breath in and rotate the arms around and raise them all the way up palms facing each other Exhale forward fold bring your hands to the floor Relax your head over Inhale, bring your hands to your shins or straighten your spine up halfway exhale Come back down to a forward fold And he’ll come up to standing for the straight spine and reach your arms up exhale Release your hands down by your sides two more times and I’ll rotate the arms raising them up exhale forward fold Inhale look up halfway Exhale forward fold Inhale straighten the spine Reach the arms up exhale Release the hands down by your sides last time inhale rotate the arms around and raise them all the way up exhale forward fold Inhale come up halfway Exhale forward fold Inhale come up just standing and Exhale release your hands down by your sides. So from here, we’ll take our resistance band coming down onto the ground We’re going to place the resistance band on the ankles. This might be a bit awkward. So Keeping the legs behind you because we’re coming into a plank you want to place your resistance band on your ankle bones And then we’ll come into a plank from here. So your hands are shoulder distance apart and then you’re going to Step one foot at a time back into plank Maybe it wasn’t as awkward as I thought it would be So your feet are hips distance apart just start and we’re going to move through some jumping counting in and then raising our legs up so Just as we do when we jump back into Chaturanga. Dandasana, we’re not gonna do a chaturanga. We’re going to remain in plank, but we’re just going to lightly jump our legs out and creating a stretch in the resistance band bringing them back in to hips distance apart and then Lifting the leg, right? Set it back down left set it back down. So we’ll repeat that About eight to twelve repetitions Out and in lift right set it down lift left set it down and remain strong with your arms and your plank pose And from here set your knees down You can come briefly to sitting on heels to give your arms a break relax here for a moment. Close your eyes deepen your breath And we’ll get ready now to come in to our next exercise, we’ll come back down we’ll come into a side plank on the ground Keep the resistance band at your ankles and you want to come up onto your left elbow so from here, we’re going to just Activate this muscle here the outer thigh on the right side so we’re going to lift the leg up and then bring it back to where the Resistance band is loose you’re going to make the resistance band tight and then make it loose again. Just repeat this as We did For about eight to twelve depending on your speed eight to twelve repetitions on the right Okay, good and from here We’re going to now take our right elbow bring it or bring our right hand behind the head We’re going to bend the legs to lift it up. We will bend it in Bringing the knee in towards the elbow and then straighten it back out So bending it in and out Bend it in Straighten it out once again about eight to twelve repetitions And slowly from here bring the legs down and we’ll switch sides So switching sides So we’ll come to rest on the left or the right side this time bringing your self on to your right elbow and then your right palm is full have on the floor and We will begin with our leg lifts So just lifting it up to tighten the resistance band and then bringing you back to loose tight and then loose Okay, and from here take the left arm bring the hand behind the head elbow out and then we’ll lift that leg so the band is slightly tight and we’re going to bend the knee in towards the elbow and Straighten it back out And from here release the hand and legs down I’ll stay down on the ground We’re just going to sit on both sits bones this time and move the resistance band up to the Frye’s You want there to be some tightness in the resistance band because we’re keeping our legs at hips distance apart Once your legs are settled gently lower yourself onto your back And then you can take hold of the outer edges of your yoga mat We’ll come into some dynamic bridge poses. So your feet are parallel to one Another knees are pointed up towards the ceiling on your inhale lift your hips up into bridge pose Keeping the resistance band Activated but we don’t want to splay our legs out. Your wive’s we want to Keep our hips or keep our legs at hips distance apart and Then on your exhale set your hips down Onto the mat and we’ll move inhale through your nose lift your hips Exhale down and we’ll just move through several of these Okay good, and you can’t release the resistance band from your legs and Set it to the side and give your legs a hug And Gently bring yourself back up to a seated position So you can use that as a circuit so you can do the resistance band exercises all of them in that sequence You can repeat that whole sequence about three to four times depending on how much you want to do It’s totally up to you and you can after that do a stretch I have a ton of yoga stretches that you can do after I have some posts workout yoga Cooldown stretches that are great for that as well. So if you’re interested in that, I’ll leave those in the description box below But yeah, you can create an entire Practice with the ones that I did at the beginning into three rounds of the resistance band Circuit and then a yoga stretch and then a shavasana and there’s your full workout with warm up and cool down included So I think that would be a great idea if you wanted to try that out You