Body Sculpt Program

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Challenge Overview

Compliment your yoga practice while building genuine strength and endurance with this five-day body-sculpt program. It's full of fun and challenging compound and isometric drills that are adaptable for a variety of practice experiences and correlate nicely with your current movement modalities.

You'll get one class per day (ranging from 35 to 50 minutes) in your inbox, that targets a specific region of the body. These classes are designed to build cumulative total-body strength and awareness over time in a way that sparks curiosity with evidence-based techniques. Each video consists of warmups for joint health, sets of varying compound movements (incorporating more than one muscle group at a time), isometric drills, different core holds for stability and a cool down.

Rocky also shares with you tips and suggestions to make the most out of this program, including how you can boost your yogic endeavors to support yourself and your community.

Ready to start tuning your awareness and increasing your strength?

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

4hrs 30min to complete

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Section 1
  • Introduction

  • Let's get started in here! In this kick-off practice, you'll concentrate on strengthening your pulling muscles (the biceps, lats, trapezius, rhomboids) to bring more balance into your regular yoga practices. You'll start with an upper-body focused warm up followed by exercises that combine the actions of your pulling muscles such as modified pull-ups and rows. Then you'll isolate your biceps doing single-legged bicep curls and a one-arm door pull. After that comes a boat pose core strengthener and concludes with a cool down to counter stretch. You'll need two chairs and a doorframe.
Section 2
  • Balance day 1's work with a practice dedicated to your pushing muscles. You'll focus on strengthening your chest, front of the shoulder and triceps. You'll begin with a seated (optional standing), shoulder warm up followed by three dynamic pushup variations, two exercises to isolate your triceps and an isometric core drill. You'll cool down with counter-stretches and conclude with a few moments of peaceful reflection. Have two chairs, two blankets and a block ready for this empowering practice.
Section 3
  • Start strong with leg day. In your third practice, you'll focus on your foundation, the part of the body that most consistently interfaces with the earth. You'll begin with a lower body joint warm up followed by drills such as sets of isometric and plyometric squats, asymmetric hip hinges, sliding blanket lunges and more to strengthen the lower-body muscles and stabilize your pelvis. You'll finish up with core work and a soothing cool down for your legs and hips. Have a wall available for this class to assist with balance.
Section 4
  • In your fourth practice, you'll focus on your shoulders, specifically the muscles responsible for overhead motions. You'll begin with a warm up that includes shoulder rotations and dynamic flossing exercises. Then you'll do a few compound drills such as down dog pushups, a flowing combo of chaturanga and child's pose, a shoulder-focused sit-up and more. After that comes shoulder and core fused drills before a concluding cool down sequence. Have a surface you can slide your blanket on for this class.
Section 5
  • In this final session, you can practice this full-body class anytime, anywhere without the use of props. You'll repeat some of the previous drills from days 1 through 4 and add in some new exercises for this heat-building circuit mix. You'll begin with a total body joint warm up followed by various sets of two complementary drills followed by a brief rest in between each one. You'll conclude with a short, seated reflection. Get ready to sweat!
  • Closing


How to Get This Challenge?

To obtain unlimited access to this challenge on all your devices, along with access to 300+ other yoga course and challenges, and all the content of Yoga International, just create a Yoga International account. The first 7 days are free. Cancel anytime!

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Meet Your Teacher

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Rocky Heron
Rocky Heron is an internationally acclaimed yoga educator and musician. Known for his uncanny wisdom... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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