Since most of us are traveling this summer and want to keep fit, it’s a great time to try my Slimnastics Workout. It’s a no-equipment routine that uses yoga moves to strengthen and tone your body fused with plyometric cardio intervals that blast away fat and boost your metabolism. Here’s a preview of some Summer Slimnastics moves that will trim you down in no time. If they’re too challenging check out my book which will show you how to start from scratch to get in shape for this routine. If you don’t have a laptop or a smartphone, print this out and pack it in your suitcase this weekend. It’s not too late to make this the ‘Summer of Slim!’
Warrior I
Stand at the front of your mat in mountain pose. Step the right leg back about the length of one of your legs. The heel is down and the toes are angled 45 degrees toward the front right corner of the mat. Bending the front left knee, the quad should ideally be parallel with the floor. Both hips are pointing straight ahead to the front of the mat as the arms reach up toward the sky. Engage both legs and push into the outside (pinky toe blade) of the foot. And look toward the horizon past the front of your mat.
Warrior II
From Warrior 1, lower and open the arms to the right side of the mat, while opening the hips at the same time in the same direction. Arms should be at shoulder level reaching forward and back, palms facing down. Engage the left inner thigh to push the left knee back to the left corner of the mat and behind you to keep the knee over the ankle and work your muscles.
Warrior Reverse (Peaceful)
Keeping the left knee bent and quad parallel to the floor, flip the right palm up toward the sky and then raise your arm up as well so the palm now faces behind you. Lower the back right hand to gently rest on your back right thigh or allow it to float just above the leg. Enjoy the side stretch along your left ribs and lift up through that left hand while grounding down into both feet.
Transition
Windmill the arms to frame your front foot on the mat and step back to the down dog. Either perform a “vinyasa” (flow) into plank-pushup, up the dog, and down the dog again or move right into Warrior 1 on the other side by sweeping the right foot forward between the hands and lifting arms to the sky.
Repeat Warrior 1,2, and Reverse warrior on the opposite side.
Read More: Summer Slim-Down Workout Tutorial
X- Jump
Stepping off the mat sets the scene for cheerleading-inspired moves like X and split jumps.
Perform 3 squats in fast succession counting 1 (and) 2 (and) 3. On the ‘and’ jump into the air using your leg muscles and punch the hands to the sky. Land on 4. Repeat.” 1– squat/stand, 2– squat/stand, 3– squat/stand, and– jump, 4– land.” Make it advanced: turn the X into a toe touch (pictured on the first slide).
Sunflower 5 Warmup
Stand with feet wider than shoulder-width apart towards the long edge of your mat. Bend the knees so that the knees line up over the ankles and open the arms out to the sides and sweep them towards the floor. Straighten the legs to stand and sweep the arms overhead. Bend knees again at 90 degrees and sweep the arms down toward the floor hinging at the hips. Picture your fingertips drawing the edges of the sunflower and repeat 8 times to let the heart rate slow down and catch your breath.
Read more: Bands workouts to sculpt your body
