From one-legged downward dog, step raised foot forward into low lunge.

Grab hand-weights from the top of the yoga mat.

(a) Keeping the knee in-line above the ankle,

pull the weights back toward the ribs.

(b) Lower the weights. 

REPS: 20

Release into downward dog, and repeat with opposite leg.

From downward dog, move into high-plank pose.

(a) Perform a pushup.

(b) From high-plank, extend the right leg under the body and toward the left arm. Tap toes

with left hand. 

(c) Return to high-plank pose and repeat with the left leg. This is one rep. 

REPS: 4

From high-plank pose, lower knees to the floor. Place a hand-weight behind the right knee.

(a) Raise the right leg directly upward, toward the ceiling.

(b) Lower to

complete one rep. 

REPS: 20

Repeat with left leg. 

SETS: 2

From glute press, lie on belly with legs extended. Bend arms out to the side, hands resting behind the ears.

(a) Raise arms and legs off the floor and

hold briefly.

(b) Lower to complete one rep. 

REPS: 15

SETS: 2

Lying on back, intertwine arms by placing the left arm over the right. Bend knees and place the right leg over the left, locking the right foot behind the left

calf.

(a) Perform a crunch.

(b) Lower to complete one rep. 

REPS: 20

Reverse intertwined arms and legs and repeat.

SETS: 2