One of my most popular workout videos an 8 minute yogalates workout and I thought because I hadn’t done a yogalates workout in a while it was time for another. In this 10- minute yogalates workout for arms and abs I’ve included calisthenics, and pilates exercises, with traditional yoga moves like downward-facing dog, and crescent pose.
It’s a challenge for the arms, core and balance too. Plus you may find it bumps the heart rate. Don’t be fooled by the slow start, it’s the calm before the storm. If you find any of the movements challenging feel free to modify or skip where needed.
If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.
10 Minute Yogalates Exercises
As mentioned this 10 minute yogalates workout starts off slow to center and warm up. We begin with half sun salutations. Standing at the front of your yoga mat take an inhale sweeping the arms up overhead, exhale and float the upper body forward hinging at the hips. Inhaling lifting the torso halfway, parallel to the floor, exhale release back down. Rise all the way back to standing by rolling up through the spine. Repeat this three times.
Repeat the sun salutation into the forward fold, then bend the knees, place the hands down on the floor and step back into plank. Hold for a breath, then lower the knees to the floor and do 3 chaturanga like push-ups with the elbows tucked into the sides. Lift up to plank, then exhale into downward facing dog. With the breath transition from plank to down dog 3 times. Then bend the knees, step the feet toward the hands and reverse the sun salutation to standing. Repeat all this 3 times.
From downward facing dog, lift the right leg reaching the foot high into 3-legged dog. Draw the right knee towards the left elbow into plank, then lift the leg back up into 3-legged dog. Repeat a total of 3 times.
From 3-legged dog sweep the foot through between the hands into a low lunge. Place the back knee down on the floor with the top of the foot opened out on the floor. Lift the arms to the sky for crescent pose. Pause, then step the front leg backwards into plank. After a breath, lift the hips for downward-facing dog. Repeat on the opposite side. Repeat three times each side.
Yogalates is one of my favorite workouts. I love that it combines strength with power, flexibility, balance, breath and relaxation. I always feel so good once I finish a yogalates workout. If you do this 10 minute yogalates workout let me know how it went in the comments, and let me know if you want more yogalates!
Want more workouts?
If you’re looking for more yogalates workouts you’re in luck! I have a few more for you to check out. If you looking for normal yoga for real bodies then consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. Other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel.
Questions
- Are you a fan of blending workout formats?
- Which is your favorite yoga or pilates?
- Do you have more strength in your arms or abs?