Five CorePower Exercises for a Full Body Workout

Here’s a quick workout that will engage your entire body. You’ll need a yoga mat and a set of free weights. In most cases, 5-10 lbs. will work great. And if you don’t have weights –get creative! Water bottles or bags of rice make great substitute weights.  

Wide Arm Push Ups 

• Come to high plank position and place your palms wide to the outside edges of your mat. Engage your core and press through your heels. (Always an option to take these pushups from your knees) 

• Lower your chest toward your mat as you bend your elbows to 90 degrees (ensure your bent elbows stack directly over your wrists). Engage your chest muscles to press back up to high plank 

• Repeat at a slow pace (2 counts down, 2 counts up) for 8 reps. Next, repeat at a faster pace (1 count down, 1 count up). Finally, hold in a low pushup and pulse for 4 reps 

For even more, place a block under one palm to engage deeper arm muscles.

​Muscles Worked: pectorals (check muscles), triceps and core 

Bicep Curl with Heel Lift

• Stand with your feet hips-width distance apart. Engage your legs, glutes and core and press into your big toes. Extend your arms long by your sides, weights in hand, with your palms facing forward

• In the same motion, lift your heels and curl your weights toward your shoulders for a bicep curl. Keep your elbows pinned to your sides to engage through your biceps  

• Next, lower your heels and return your weights to your sides. For more intensity, hover your heels at the bottom rather than touching your heels to the ground 

• Repeat for 16 full range reps. Then hold your heels high and arms at 90 degrees and pulse your weights up for 8 reps. To finish, hold your heels high and arms at 90 degrees for 8 breaths

Muscles Worked: calves, hamstrings, quads (thigh muscles), glutes and biceps

Jump Squats

• Stand with your feet hip-width distance apart. Keep your chest lifted as you sit your hips down and back (like you’re sitting down into a chair). Stack your knees over your ankles 

• Touch your fingertips to your yoga mat as you squat low. Reach your fingertips overhead as you jump up. Bend your knees slightly as you complete your jump, to protect your knees 

• Complete as many reps as you can in 60 seconds 

Muscles Worked: quads, hamstrings, glutes and elevated heart rate 

Crescent Lunge with Reverse Fly

• Come to Crescent Lunge pose: step your left foot toward the back of your mat, stack your heel over your toes, bend your front knee to stack over your front ankle and hinge your torso forward to engage your core. Bring your weights in front of your bent knee and face your palms toward one another 

• Engage your upper back to raise your weights out to the side, about shoulder-height. Slowly return your weights to center. Maintain the deep bend in your front knee 

• Complete 8 reps, then repeat with your left leg forward 

Muscles Worked: legs, middle and upper back muscles 

Warrior II with Lateral Raise

• Come to Warrior II pose- Step your left foot toward the back of your mat and spin your back heel down (parallel with the short edge of your mat). Bend your front knee to stack over your front ankle. Lift your chest and square your shoulders to the side of your mat. Pin your elbows into your sides, weights in hand and face your palms toward one another 

• Raise your elbows to shoulder-height and lower back to your sides. Maintain the deep bend in your front knee to keep your legs engaged 

• Complete 8 reps, then repeat with your left leg forward 

Muscles Worked: legs, upper back muscles, rotator cuffs (shoulders) and biceps  

You just worked your whole body –congrats! Feel stronger and more engaged in mind, body and spirit and get ready to take on the day’s challenges.  

For more ways to sculpt and build muscle at home, check out CorePower Yoga on Demand. Get unlimited access to our growing collection of online yoga, sculpt & meditation classes for just $19.99/month. New classes added each month!