Your body is your greatest instrument

Short on time or money? Don’t like crowded gyms or feel comfortable entering them? Well we’ve built a workout routine that you can do on your Spiritual Warrior yoga mat just about wherever you find space.

Full body

1. Mountain Climber:
   1. Start in high plank position where your hands are directly under your chest and shoulder width apart and your arms are stretched out. Make sure your legs are in a straight line with your shoulders
   2. While the hands are on the ground and your core tight, lift the right foot off the floor and raise your knee as close to your chest as you can. Then return to starting position
   3. Repeat with left leg
   4. Continue alternating for the desired number of reps
2. Burpees
   1. Start in a standing position
   2. Squat
   3. Hands to the ground in front of you and kick you legs back so you are now in a plank position
   4. Drop down to Push up so your chest touches the floor and then return to plank
   5. Spring your legs forward into a crouch
   6. And then jump upwards with your arms reaching for the skies and then land onto a standing position
   7. Repeat for the desired number of reps

Core

1. Raised Knee- in
   1. Lie on your back with your arms along the sides and hands tucked underneath the glutes to support the lower back. Your legs should be extended and toes pointed.
   2. Lift the right leg about a few inches off the ground and the left leg approximately 45 degrees off the ground
   3. Hold for a few seconds then alternate.
   4. Repeat for a desired number of reps
2. V-sits
   1. Sit on your Spiritual Warrior Mat with you back at a 60-degree angle from the ground and your knees pulled into a tuck position. Have your arms straight in front of you with your fingers pointed forward.
   2. Slowly straighten your legs towards the floor and simultaneously lower your torso towards the floor. Stop when your legs and upper back are about 30 degrees from the floor. Keep your head shoulders off the floor and lower back pressed onto the mat. Hold the position for a few seconds
   3. Keep your core right and return to the starting position
   4. Repeat for the desired number of reps

Legs

1. Horse pose
   1. Come to a wide legged stance so that the heels are wider than your hips. Turn the toes out
   2. Bend the knees to they are above the toes. Lengthen from your tailbone to the crown of your head
   3. Tuck your tailbone in so you’re not leaning forward.
   4. Hold your arms perpendicular to the floor and point the elbow to the sides and join your palms together.
   5. Hold for a few breaths
2. Wall sit
   1. Stand with your feet hip distance apart and a few feet away from the wall and then slowly slide your back down the wall until your thighs are parallel to the ground
   2. Make sure your knees are above the ankles and your back straight
   3. Hold for a few breaths and then repeat

Chest and Back

1. Donkey Kick
   1. Start in a push up position with your legs together.
   2. Tighten your core and then kick both legs into the air with the knees bent and feet reaching the glutes.
   3. Reverse back to the starting position and land gently
   4. Repeat for the desired number of reps
2. Crawling Push up
   1. Place a stepper behind youGet into a high plank position with your hands firmly on the ground but wider than your shoulders (this will work your chest more than a normal push up) While your feet on the stepper
   2. Lower the body while keeping your back flat and your eyes focused 3 feet in front to allow for a neutral neck until the chest grazes the floor
   3. Push back up
   4. Now take 2 steps to the right by moving your hands and legs and leave body in plank position
   5. Lower the body while keeping your back flat and your eyes focused 3 feet in front to allow for a neutral neck until the chest grazes the floor
   6. Push back up
   7. Now take 2 steps to the left by moving your hands and legs and leave body in plank position

Shoulder and arms

1. Bench Dip
   1. Balance between two benches or chairs, with your feet on one chair and your hands on the other.
   2. Keep you chest up and your back straight throughout the exercise.
   3. Lower yourself until your elbows are bent to about 90 degrees.
   4. Then press back up to straighten out your arms.
   5. Repeat for the desired number of reps.

2. Hammer Curls
   1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. Keep elbows close to the torso.
   2. The palms of the hands should be facing your torso. This will be your starting position.
   3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps.
   4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of reps.