Welcome to Episode 45 of the Challenge of the Week series from Bloom to Fit. This week’s episode is an epic yoga workout for max strength and weight loss.
In fact, it’s built around a new bodyweight training exercise I’ve been experimenting with. This will be a slow and grind type of workout. If you take your time with each rep, it will help you develop overall strength and mobility. Don’t rush through this one.
As always, no gym is required. All you need for this one is a timer, a little bit of space, and the willingness to become the best version of yourself possible. Let’s get to it.
Challenge of the Week [Episode 45]
To download a printable version of this workout (and get access to previous week’s workout logs), click here for access.
- Timer: GymBoss Timer
Total time estimate to complete the workout: 5-15 minutes
Before you begin:
Always include a proper warm-up before you start your workout. Your warm-up should consist of the following:
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
The Fitness Challenge:
This week’s workout is the Full-Body Walkout. It is built around a combo bodyweight training exercise that I’ve been experimenting with. It’s called (not creatively) the squat thrust-downward dog-dive-bomber.
Set your timer to stopwatch mode and complete 50 repetitions of this exercise in as short as time as you can. You are free to rest as needed, but the timer keeps going until all reps are complete.
Each repetition begins with a squat thrust, moves to the downward dog position, and then continues with a dive-bomber until you are in the upward dog position. From there, you move straight back into the downward dog position, and back up to starting position.
Now while this workout may be time-based, what I really want you to focus on is the form of each repetition. Again, this is a grind-it-out style workout so take your time going through each repetition. Don’t rush anything.
If you want to focus on mobility, pause for a few seconds in the downward dog and upward dog position. These are great stretching positions.
Here’s what the exercises look like:
Press play to watch the video.
After your workout
When your timer is done, DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Change the Intensity:
Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:
To make the workout easier:
Here are some ways you can make the workout less challenging:
- Cut your total repetitions down to 30
- Remove the dive-bomber part of the exercise and replace it with a regular push-up
- Take a 5-10 second break after each repetition
To make the workout harder:
Here are ways you can make the workout more challenging:
- Complete a total of 80 repetitions for time
- Add a jump (burpee style) to the top part of the exercise
Make sure to track your results and share them in the comment section below. I’d love to see what kind of time you can achieve. Good luck!
To download a printable version of this week’s workout, use the sign-up form below! You’ll get free access to all of the previous weeks’ workout PDFs.