20 Day January Dynamic Yoga and Pilates Challenge
10 days of stretching and strengthening the major muscles involved in running. This programme is designed to improve performance and longevity.
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Day 1: 45 Minute Vinyasa Flow Balancing Focus
Improve your balance and co-ordination with this yoga flow.
Level: Intermediate
Equipment: 2 x Bricks (optional)
Pace: HareImprove your balance and co-ordination with this yoga flow.
Level: Intermediate
Equipment: 2 x Bricks (optional)
Pace: Hare -
Day 2: 25 Minute Arm Sculpt With Magic Circle
Sculpt your arms and upper body with this 25 minute arm workout.
Level: Confident beginner to Intermediate
Equipment: Magic Circle (can be done without)
Pace: Dog/Slow HareSculpt your arms and upper body with this 25 minute arm workout.
Level: Confident beginner to Intermediate
Equipment: Magic Circle (can be done without)
Pace: Dog/Slow Hare -
Day 3: 10 Minute Spicy Core and Legs
A speedy workout for the core and legs!
For more challenge, this workout can be done with ankle weights. I recommend 1lb.
Level: Intermediate
Equipment: None
Pace: HareA speedy workout for the core and legs!
For more challenge, this workout can be done with ankle weights. I recommend 1lb.
Level: Intermediate
Equipment: None
Pace: Hare -
Day 4: 30 Minute Dynamic Yoga for the Quads: Lower Back Release
A dynamic yoga class to release every day stiffness and tension throughout the lower back from sitting in cars and a at desks.
Level: Confident beginner and Intermediate
Equipment: 1 x Cushion and 2 x Yoga bricks
Pace: Dog/HareA dynamic yoga class to release every day stiffness and tension throughout the lower back from sitting in cars and a at desks.
Level: Confident beginner and Intermediate
Equipment: 1 x Cushion and 2 x Yoga bricks
Pace: Dog/Hare -
Day 5: 15 Minutes Pilates Obliques
A short class to tone and strength the obliques, located at the sides of the torso.
Level: Confident Beginner and Intermediate
Equipment: None
Pace: Fast Dog/Slow HareA short class to tone and strength the obliques, located at the sides of the torso.
Level: Confident Beginner and Intermediate
Equipment: None
Pace: Fast Dog/Slow Hare -
Day 6: 45 Minute Dynamic Yoga for the Hips
An intermediate dynamic yoga flow incorporating sun salutations, balancing, seated stretching and back bending. We will practice deep balancing hip openers such as standing revolved twist.
Level: Confident Intermediate/Advanced
Equipment: 2 x Yoga bricks, 1 x Yoga strap
Pace: Fast Dog/HareAn intermediate dynamic yoga flow incorporating sun salutations, balancing, seated stretching and back bending. We will practice deep balancing hip openers such as standing revolved twist.
Level: Confident Intermediate/Advanced
Equipment: 2 x Yoga bricks, 1 x Yoga strap
Pace: Fast Dog/Hare -
Take a rest today, you deserve it!
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Day 8: 25 Minute Advanced Full Body Cardio Pilates
Level: Intermediate/Advanced
Equipment: Ankle weights (1lb) optional
Pace: HareLevel: Intermediate/Advanced
Equipment: Ankle weights (1lb) optional
Pace: Hare -
Day 9: 30 Minute Dynamic Yoga Eka Pada Galvasana Focus
A class focusing on stretching the glutes and strengthening the arms and core.
Level: Intermediate/Advanced
Equipment: 2 x Yoga bricks
Pace: Dog/Slow HareA class focusing on stretching the glutes and strengthening the arms and core.
Level: Intermediate/Advanced
Equipment: 2 x Yoga bricks
Pace: Dog/Slow Hare -
Day 10: 20 Minute Inner Thigh Sculpt and Lengthen
A workout class to both sculpt and stretch the inner thighs combining yoga and pilates.
Equipment: Ankle weights (1lb each)
Level: Intermediate
Pace: Dog/Slow hareA workout class to both sculpt and stretch the inner thighs combining yoga and pilates.
Equipment: Ankle weights (1lb each)
Level: Intermediate
Pace: Dog/Slow hare -
Day 11: 40 Minute Strength Vinyasa Flow
A vinyasa flow including strengthening and hip stretching.
Level: Confident Beginner/Intermediate
Equipment: None (2 x Bricks optional - I would recommend for beginners and anyone tighter in the hamstrings)
Pace: HareA vinyasa flow including strengthening and hip stretching.
Level: Confident Beginner/Intermediate
Equipment: None (2 x Bricks optional - I would recommend for beginners and anyone tighter in the hamstrings)
Pace: Hare -
Day 12: 20 Minute Core and Oblique Focus
A speedy practice with a focus on the central core and obliques.
Level: Intermediate
Equipment: None
Pace: Dog/HareA speedy practice with a focus on the central core and obliques.
Level: Intermediate
Equipment: None
Pace: Dog/Hare -
Day 13: 30 Minute Advanced Cardio Full Body Sculpt
Three dimensional toning throughout the body
Level: Confident Intermediate/Advanced
Equipment: Optional resistance band and ankle weights (0.5kg (1lb)/per weight)
Pace: HareThree dimensional toning throughout the body
Level: Confident Intermediate/Advanced
Equipment: Optional resistance band and ankle weights (0.5kg (1lb)/per weight)
Pace: Hare -
Take a rest today, you deserve it!
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Level: Intermediate
Equipment needed: None
Pace: Fast Dog -
Day 16: 30 Minute Dynamic Sunrise Yoga
A full body stretch in the traditional yoga format.
Level: Intermediate
Equipment: 2 x Yoga Bricks
Pace: HareA full body stretch in the traditional yoga format.
Level: Intermediate
Equipment: 2 x Yoga Bricks
Pace: Hare -
Day 17: 35 Minute Yogalates
A combination of breathwork, balancing and strengthening.
Level: Confident beginner to intermediate
Equipment: 2 x Yoga bricks and 1 x Resistance band
Pace: Dog/HareA combination of breathwork, balancing and strengthening.
Level: Confident beginner to intermediate
Equipment: 2 x Yoga bricks and 1 x Resistance band
Pace: Dog/Hare -
Day 18: 20 Minute Dynamic Sun Salutations
Flowing repetitive movement to stretch the body and focus the mind.
Level: Confident Beginner/Intermediate
Equipment: None
Pace: Dog/HareFlowing repetitive movement to stretch the body and focus the mind.
Level: Confident Beginner/Intermediate
Equipment: None
Pace: Dog/Hare -
Day 19: 20 Minute Advanced Full Body Cardio Pilates
Toning for glutes, abs and legs
Level: Intermediate/Advanced
Equipment: Ankle weights (1 lbs)
Pace: HareToning for glutes, abs and legs
Level: Intermediate/Advanced
Equipment: Ankle weights (1 lbs)
Pace: Hare -
Day 20: 40 Minute Vinyasa Flow with Balancing
Balance, stretch and strengthen.
Level: Confident Beginner/Intermediate
Equipment: None (2 x Bricks optional - I would recommend for beginners and anyone tighter in the hamstrings)
Pace: HareBalance, stretch and strengthen.
Level: Confident Beginner/Intermediate
Equipment: None (2 x Bricks optional - I would recommend for beginners and anyone tighter in the hamstrings)
Pace: Hare
