Winter Weight Workout #10: Strength and Yoga Stretch by Christine C

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***Equipment I use***

Weights: PowerBlock Sport 24 Pound Dumbbell Set: http://a.co/264fKbA 

Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**

Plyo Box:  Stamina X adjustable height plyo box: http://a.co/9dcH6iq

Resistance Bands: Booty Bands Starter Set from the X Bands: http://a.co/26SuR7 

Weighted Vest I occasionally use: Black vest is the Body Rock 10 lb vest https://shop.bodyrock.tv/products/bodyrock-vest?variant=6270175105  **I have this vest upside down and leather straps sewn over the elastics** Blue vest is the 12 lb Tone Fitness weighted vest: http://a.co/iweH2Xj 

Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD  

Bosu Ball: http://a.co/dG0lT9u

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Winter Weight Workout #10: Strength and Yoga Stretch by Christine C

 ** I am 25 weeks pregnant during this recording**

Weights

16” plyo box

Flow into it - (60:60)

1. Swan dive into forward fold, jump out to plank to upward dog to downward dog

2. Swan dive into forward fold, plank upward dog to downward dog, raise the right leg draw it into your chest and hold back to downward dog and jump in, repeat on the left

3. Swan dive, forward fold, upward dog, downward dog, raise leg, knee to chest, warrior 1, upward dog, downward dog, repeat on other leg

4. Swan dive forward, upward dog, downward dog, raise leg, knee to chest, warrior 1, open to warrior 2, plank upward dog, downward dog, repeat other leg

Round #1 50:10:50:10:40:20 (chathranga down dog hold) 2x 6 minutes

1. Weighted ski squat burpee

2. Decline push up + plank hop + chair pose

3. Forward fold + reverse lunge + twist

Round #2: 50:10:50:10:40:20 (chatharunga down dog hold) 2x 6 minutes

1. Clean and press + squat and press

2. handstand kick ups 

3. ½ moon hold

Round #3: 50:10:50:10:40:20 2x 6 minutes

1. Suitcase deadlift + oblique push up

2. commando to T stand leg lift

3. wild thing hold

Round #4: 50:10:50:10:40:20 2x 6 minutes

1. Mountain climber (6)+ arnold press

2. Downward dog, 3 legged dog, step into runners lunge + 2 hops

3. Pidgeon

Burpee Flow circuit (30:10 x 2x)

1. Dive bomber burpee

2. Flow:  chair pose, forward fold, plank, upward dog, downward dog

3. SL diver bomber burpee

4. Flow: chair pose, forward fold, plank, upward dog, downward dog, raise 1 leg and hold for 8 count

Round #5: 50:10:50:10:40:20 (down dog hold) 2x 6 minutes

1. oblique burpee t stand dip and toe touch

2. Giva squats+ standing split to rev lunge rocket

3. lizard stretch and reach back

Round #6: 50:10:50:10:40:20 (down dog hold) 2x 6 minutes

1. Reverse lunge + overhead press + SLDL 

2. airplane to seated pistol

6. Runners lunge to warrior 3

Round #7: 50:10:50:10:40:20 (down dog hold) 2x 6 minutes 

1. manmakers

2. alt Warrior 2 reverse to side angle

3. Lying spinal twist + windshield wipers the leg

Circuit #2 (30:10 x 2)

1. Side plank + T presses 

2. Fallen triangle dips

3. Side plank + lat pull over

4. Crow pose to plank to catarunga