SUN SALUTATION YOGA

On Monday, Wednesday, and Fridays:
Complete the following body weight circuit with absolutely NO rest in between exercises:
1a. 45-degree lunges (instead of stepping straight out in front, step out and to the side at a 45-degree angle, push off your heel back to start position and alternate) x 15 reps per leg
1b. Jumping jacks x 50 reps (fast as you can go, full range of motion)
1c. Push-ups x 12 reps (if you can’t do regular push-ups, do them off your knees until you get stronger)
1d. Lying hip extensions x 20 reps
1e. Burpees x 10 reps (no push-up at bottom, but include jump at top position)
1f. Squat jumps x 12 reps (explode through the jump; don’t sacrifice form on the lowering phase)
1g. Plank x 30 secs (keep back flat, abs tight, body weight is on forearms and toes only)
1h. High knees x 30 secs (as fast as you can go, brining knees up as high as possible)
This is one circuit. Rest 90 secs and repeat 1-3 times, depending on your fitness level.
On Tuesday, Thursday, and Saturdays:
1. 22 minutes of cardio on the treadmill. After a five-minute warm-up, alternate one minute of high-intensity cardio with two minutes of recovery at a moderate pace.
2. Yoga- Sun Salutations
3. More yoga followed with calisthenics (2 sets of 10 reps):
Butterfly pose with scissor kicks
One-Arm Balance with pushups
Crescent pose with walking lunge
Bridge pose with pelvic tilt
Cat/Dog with leg lift
Tree pose with plie squat
Boat pose with sit-ups
Chair pose with squats

Is this workout good (especially for my midsection and lower body)? Will this give me bulky muscles or the lean kind? Also, will this help shed fat and boost metabolism?

That’s a very balanced workout as it used all of your body. You should rest more though. Remember to eat enough and drink plenty of water, if not your workout will be worthless.

This is fitness professional Chris O’Hanlon demonstrating the Sun Salutation from Les Mills Body Balance 47.

For further information about Personal Trainer Chris O’Hanlon visit www.chrisohanlon.co.uk

Duration : 0:5:53

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meaning with no meat

would this be a good workout with a vegetarian diet (on wii fit)

Warm-up:
yoga:
Deep Breathing
Half-Moon Stretch
Sun Salutation
Standing Knee
Deep Breathing

Workout:
Aerobics:
Basic Step
Basic Short Run
Strength Training:
Tricep Extension
Push up and Side Plack
Torso Twists
Jacknife
Jacknife Challenge
Single Leg Twist
Rowing Squat
Lunge
Aerobics:
Super Hula Hoop (3 minutes)
Basic Long Run
Super Hula Hoop (3 minutes)
Boxing (6 minutes)
Free Run (10 minutes)
Cycling on a stationary Bike (10 minutes)
Cool Down:
Aerobics: Basic Step
Balance: Soccer Heading
Yoga:
Half-Moon Stretch
Sun Salutation
Standing Knee
Deep Breathing
Deep Breathing

Sorry about the section, I figured I would get more answers and u people are nicer so please forgive me, but it does have to do with being vegetarian.
How well would this workout ON WII FIT work with a vegetarian diet?
thx I just put the vegetarian part in so it would fit in this section lol bc u guys are WAY nicer

You can do any workout with a veg. diet, as long as you eat properly. If you are the type of vegetarian who just eats prepackaged food and microwave dinners you would need to make some adjustments (and if you are trying to lose weight, you should just cut that junk out anyway and opt for real food). If you are worried about getting enough protein and calories to do this workout effectively, you can check with a fitness webpage to see what a normal diet needs and then just substitute for veg. foods. You probably need 40-60 grams of protein in order to keep your muscles feeling good, but other than that you should be fine.

Is this a good workout routine for wii fit?

Warmup:
Yoga -
Deep Breathing
Half – Moon
Sun Salutation
Standing Knee
Deep Breathing

Workout:
Aerobics-
Basic Step
Basic Short Run
Strength Training-
Tricep Extension
Push up + Side Plank

Torso Twists
Jacknife
Jacknife Challenge
Single Leg Twist
Rowing Squat
Lunge
Aerobics-
Super Hula Hoop (3 minutes)
Basic Long Run
Boxing (6 minutes)

Cool Down:
Aerobics-
Basic Step
Balance-
Soccer Heading
Yoga-
Half – Moon Twist
Sun Salutation
Standing Knee
Deep Breathing
Balance-
Lotus Focus (or whatever the last Balance game is called)

and how long should this take?

Sounds great to me–a good variety of exercises, and a good warm up and cool down with the yoga. How long it will take depends on how long you hold the yoga poses, but I would guess 30-45 min. That’s a good length for a workout, too. Good planning!

Warmup:
Yoga -
Deep Breathing
Half – Moon
Sun Salutation
Standing Knee
Deep Breathing

Workout:
Aerobics-
Basic Step
Basic Short Run
Strength Training-
Tricep Extension
Push up + Side Plank

Torso Twists
Jacknife
Jacknife Challenge
Single Leg Twist
Rowing Squat
Lunge
Aerobics-
Super Hula Hoop (3 minutes)
Basic Long Run
Boxing (6 minutes)

Cool Down:
Aerobics-
Basic Step
Balance-
Soccer Heading
Yoga-
Half – Moon Twist
Sun Salutation
Standing Knee
Deep Breathing
Balance-
Lotus Focus (or whatever the last Balance game is called)

and how long should this take?
hey thanks

that’s a good workout routine, I do p90x (a weight loss/ muscle gaining program) which is doing things almost exactly similar to the things you are doing. Very good keep that routine up and you’ll be fit!!

HI i am a 16 yr old male who wants to increase my height. I am currently taking a multivitamin and vitamin D supplements everyday. Also do yoga stretches like sun salutation and tdsana, and i have a pull up bar which i hang from. Do you think if i do all this for 6 plus months i could gain from 2 to 3 inches in my final height. I am 5 foot 8 dad 5"10" mom 5"4" twin 6 foot ( i know what the F***) how much taller do you think i well grow. Thank you for your time much appreciated.

Well, its the same with me too. My mom is 5′4 and my dad is like 6 foot exactly.. I’m 5′10 and im 14. Boys generally grow later, so Its hard to say, you can’t hurray your height, you can hurray your weight, but not your height, thats all genetics. If your 5′8 now, You probably won’t grow much more, since your dad is only 5′10, and your mom, well way shorter. So I cant see you growing much more in height.

HI i am a 16 yr old male who wants to increase my height. I am currently taking a multivitamin and vitamin D supplements everyday. Also do yoga stretches like sun salutation and tdsana, and i have a pull up bar which i hang from. Do you think if i do all this for 6 plus months i could gain from 2 to 3 inches in my final height. I am 5 foot 8 dad 5"10" mom 5"4" twin 6 foot ( i know what the F***) how much taller do you think i well grow. Thank you for your time much appreciated.

Nothing you can do. It is predetermined. I suggest you get into therapy to deal with your self esteem issues and your obsession. Start by asking a question here NOT about your height. Dude, you have asked the same question five or so times. THERE IS NOTHING YOU CAN DO! So chill and deal with it.

This could be for students too, well teachers are students! but I want to be a yoga teacher.. I already know that I need to get certified. But I want to know if this seems like an ‘ideal’ class.

The reason I want to teach yoga is because I want other people to enjoy its benefits and be able to take it outside the classroom and eventually develop their own yoga practice at home if they’d like too. I would teach basic sun salutations and introduce basic yoga moves (this would be a beginner class). Then I would have another class where it is a more vinyasa style form of yoga. However within the Vinyasa class I would probably want a part where it would be "freestyle yoga" Sort of the students own movement meditation. It is really fun because there would be good music and the student could kind of express themselves fully through yoga in that way…

it is kind of just an idea.. that would be something that I wouuld love to start once I get out of college. Later on in my life though – I would LOVEE to have yoga hiking classes! Or yoga running classes! how fun would that be! you do yoga for an hour or so then you go out and hike! I would have seperate classes.. one where you would walk on trails and others where you would run – just for a little bit though.

Through all of this I would be teaching the student how to be "free" by listening to what their body wants and needs. As well as showing students how movement is a form of meditation..

because to me, the gym is so boring. constantly doing the same thing bores me to death. Having a change is something nice!

Does this make sense at all? Does it appeal to anybody?

Oh, btw the movement meditation can be somewhat like dancing – however one does not need to know dance moves. Its just kind of …do whatever you want.

Sorry that was long!

Oh yeah ! sorry just ideas are popping in my head – on the hiking walks…you could really start to connect to people and I could teach some of the yogic philosophy. I am SO NOT INTO the yoga where its all about fitness no way man. forget it!

I know this probably would not be a good source of income.. but I just have to! I know it.

Also – if you are a teacher .. some pointers please! How do I get started? I can’t get certified yet because I don’t have enough money…

I like all your ideas, including the more novel ones. I have practiced yoga for years. You posted to the special education section. I am a special education teacher. I have seen yoga practiced at many special education schools by staff certified in special education rather than yoga. The students love it and benefit from it.

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Heres my workout
Mountain pose- 20 sec
Sun Salutation Series A- 1 min 2 times
Sun Salutation Series B – 1min 1 time
Pencil – 20 sec Right and Left
Tree- 20 sec Right and Left
Eagle- 20 sec Right and Left
Roll-ups- 1 min 5 times
100- 1 min 10 reps (Inhale two three four exhale two three four counts as 1)
Rest- neck rotations, hug knees- 10 sec
Double-leg (Superman)- 10 sec three times
Single straight- 10 sec three times
Criss-cross- 10 sec three times
Roll-over- 5 sec
Sun salutation- series A until plank only- 15 sec
Mountain climbers- 10 sec 2 times (right and left)
Pigeon – 30 sec Right and Left
Corpse pose (Sava asana)- 5 min
Some songs I’ve thought of already but I don’t know if they would work.. (note not in order)

Fireflies- Owl city
The Saltwater Room- Owl City
Vanilla Twilight- Owl City
Bitter Heart- Zee Avi
Fix You- Coldplay
Field Below- Regina Spektor
The First Day of My Life- Bright Eyes
Apologize- One Republic
Flightless Bird American Mouth- Iron and Wine

Thanks!
*NOTE: for the last couple exercises i do them 10 times instead of 3..
Could say if the songs I mentioned are appropriate for the workout?

I dont know what kind of music you like but here are a few suggestions of what I listen to when I do Pilates…

Dido-Here With Me, Thank You, Honestly Ok
Coldplay-Sparks
Beck-Tropicalia
Res-700 Mile Situation, Ice King
U2-The Sweetest Thing
Sade-All About Our Love
Flaming Lips-Do You Realize, She Dont Use Jelly
Faith Hill-Cry
Kelly Clarkson-Already Gone
Kelis-Get Along With You
Vanessa Carlton-A Thousand Miles
Luscious Jackson-With My Naked Eye
All Saints-Never Ever
Ace of Base-The Sign
Bruce Springsteen-Hungry Heart
UB40-Here I am Baby
Billy Idol-Eyes Without A Face