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Skinny Jeans Workout: Weeks 5 and 6

1/48 Thomas MacDonald
Meditation


Sit up on your block and follow your breath for two minutes.

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2/48 Thomas MacDonald
Side Plank, Right and Left


Turn your right foot to the right, stack your right hip over your left one, and place the sole of your right foot on the floor. Sweep your right arm up toward the ceiling. Look up at that hand.

Lift your hips, place your left foot directly behind your right foot, and balance on the outside of your left foot and your left arm.

Stack your right leg on top of your left leg. Press the edges of your feet and thighs together. Keep your hips lifted.

Keeping your hips lifted, bring the hand that was raised to the ceiling down to the mat to meet the other one; they should be about shoulder-width apart.

Repeat on opposite side.

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3/48 Thomas MacDonald
Plank


Lift your heels, shift your weight forward, and start to lower your hips until your body forms one long line. Be careful not to let your pelvis sag. Think about lifting under your armpits and broadening across your collarbone.

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4/48 Thomas MacDonald
Downward-Facing Dog


From monkey pose, use your hands or the blocks for support to lift your hips.

Curl the toes of your back leg under, then bring your front leg to meet your back leg as you move into downward-facing dog.

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5/48 Thomas MacDonald
Monkey, with Blocks B


Press your hips back, lift the toes of your forward foot, and press your forward heel into the floor.

Tip: When you exhale, allow your body to release where there is tension. But don’t push, just release. Your body will open up the more you breathe. Pushing will only make things tighter. Only go to where your body can easily be, then stay there and breathe.

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6/48 Thomas MacDonald
Monkey, with Blocks A


Lower your back leg to the floor, then bring your hands to either side of your hips (or to blocks on either side of your hips) in order to support your weight as you extend your front leg out in front of you.

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7/48 Thomas MacDonald
One-Legged King Pigeon


Come out of your twist and sit up tall in pigeon pose. Bend the knee of your right (or back) leg so you are lifting your shin off the floor as you grab the inside of your foot. Gently pull it in closer to your glute.

Stay here for five breaths.

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8/48 Thomas MacDonald
Pigeon Twist


From your forward fold in pigeon pose, walk your hands back closer to your legs and take your torso to an upright position.

Turn from the waist in the direction of your right (or back) leg.

Stay here for three breaths.

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9/48 Thomas MacDonald
Pigeon, Forward Extension


Walk your fingertips out to 18 inches in front of your forward leg and bring your elbows to the floor, forearms parallel to each other. Stay here for a breath. Then reach your arms out farther in front of you, fold your torso over your front leg, and lower your head to the floor, a block, or a pillow. Breathe deeply.

Stay here for 10 breaths.

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10/48 Thomas MacDonald
Pigeon


Lift your forward foot off the floor and guide the outside of your lower leg and bent knee to the floor.

Lower your hips.

Tip: Align your forward knee so it’s straight in front of your hip, and align your forward shin so it’s parallel to the front of your mat.

Lift your head and chest toward the ceiling in a mini backbend. Take a breath there. Then, leading with your chest, bring your torso back to vertical.

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11/48 Thomas MacDonald
Low Lunge


Step your left (or back) leg forward between your hands and lower your hips into a lunge position. Back leg should be straight.

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12/48 Thomas MacDonald
Plank


Plant both hands on the mat as you hold plank pose. Your heels, ankles, spine, and shoulders are all in one long, straight line.

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13/48 Thomas MacDonald
Lower to Floor


Using three breaths to complete this movement, bend your elbows and keep them close to your sides as you lower your body in one straight line to the floor.

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14/48 Thomas MacDonald
Corpse


Bring your legs back to the mat and rest flat on your back. Extend your arms and legs a little out to the sides. Face your palms up.

Close your eyes and rest here in corpse pose for 20 long breaths, focusing solely on your breathing.

Finally, stretch out through your fingers and toes, then roll over onto your side and slowly make your way up to sitting.

Keep your attention on your breathing for a few moments, then slowly open your eyes and enjoy the rest of your day.

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15/48 Thomas MacDonald
Knee Hug


Hug your knees into your chest and gently rock side to side, releasing your back.

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16/48 Thomas MacDonald
Wheel


From a supported wheel, hands by ears, fingers facing feet, inhale as you lift your pelvis off the floor.

Press into your feet to keep them hip-width apart and parallel.

Lift your head off the mat and tilt it back to place the crown of your head on the floor. Pause there.

Inhale as you lift your head off the floor, push into your hands, and extend your arms fully. Come into a full backbend, arching and distributing your weight evenly from your hands to your feet.

Breathe slowly and deeply for five breaths.

(Tip: Press into the inner edges of your feet, reach your knees forward, relax your glutes, and stretch them toward your knees to lengthen your lower back.)

To come out of the pose, carefully lower yourself back to the crown of your head, then roll your spine down slowly, one vertebra at a time.

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17/48 Thomas MacDonald
Supported Wheel B


Reach back and place your hands by your ears, fingers facing your feet.

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18/48 Thomas MacDonald
Supported Wheel A


Begin by sitting with your legs extended in front of you.

Sit upright from your seated forward bend.

Place a block under your lower back. Lean back to rest on the block, letting your hands and legs rest comfortably on the floor.

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19/48 Thomas MacDonald
Seated Forward Bend


Begin by sitting with your legs extended in front of you.

Inhale and extend your arms straight overhead, shoulder-width apart. Keeping your back straight, reach your chest and arms forward, lowering them about 45 degrees.

Take hold of your big toes with your first two fingers and thumbs. Inhale and straighten your spine. Exhale and bend your elbows, lowering your torso closer to your legs.

Once you've reached the limit of your stretch, relax your head toward your knees.

Hold for 10 breaths.

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20/48 Thomas MacDonald
Upward-Facing Dog


From a forearm prep or forearm stand, bring your feet gently back down to the mat.

Fold your toes under so the tops of your feet are on the mat. Bend your elbows and spread your palms on the floor beside your lower ribs.

Now push up, straightening your arms without locking your elbows, and lifting both your legs and upper body into the air.

Broaden across your collarbone, lift your sternum, and slide your shoulder blades down your back. Keep your elbows in, close to your sides, and move your upper arms back away from your chest.

Breathe here for two breaths.

Return to downward-facing dog.

Go back to Down-Dog Split and repeat using the left leg for down-dog split, and as the forward leg of your crescent lunge and pigeon poses. If you’ve already completed the sequence using both sides of the body, continue your workout from here.

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21/48 Thomas MacDonald
Forearm Stand Prep


Bend both of your elbows at the same time, and lower into a forearm stand prep position.

Walk your feet in so your hips are over your shoulders.

Reach your right leg up into a down-dog split.

Breathe here for a few breaths, or try lifting (but not jumping) up into a forearm balance.

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22/48 Thomas MacDonald
Downward-Facing Dog


From plank: On an exhale, press evenly through your palms, reach your sit bones toward the ceiling, and begin to straighten your legs.

Gently move your chest back toward your thighs until your ears are even with your upper arms, and keep your hips lifting away from your heels and wrists.

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23/48 Thomas MacDonald
Pushup to Plank


Press your palms firmly into the mat and use three breaths to slowly push yourself back up to a plank. Try to keep your body in one straight line. Lifting up in your stomach will help.

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24/48 Thomas MacDonald
Crescent Lunge Twist, Arms Extended


From a crescent lunge, bring your palms together and lower them into a prayer position, with your thumbs resting near your sternum. Remain in your twist, then open your hands and press your left fingertips on the mat, just outside your right (or forward) ankle. Raise your right arm straight up toward the ceiling.

Gently turn your head and gaze toward the upper hand.

Inhale and straighten your front leg; exhale and bend back to your lunge.

Do this three times.

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25/48 Thomas MacDonald
Crescent Lunge, Hands-in-Prayer Twist


From a crescent lunge, bring your palms together and lower them into a prayer position, with your thumbs resting near your sternum.

Twist your torso toward the right (or the direction that corresponds to your forward leg).

Bring your left elbow to the outside of your right leg. Press the upper part of your left arm on the outside of your right (or forward) leg.

Turn your head and gaze toward the ceiling.

Stay here in the twist for three breaths.

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