One leg chair squat is an advanced dynamic move that combines a one leg chair with squats. Try these levels to help you achieve the move.

Ways to intensify your Warrior 3.

Some of my favorite core work using a block. I included modifications, to help build strength for the full version.

A 10 minute dynamic yoga sequence that opens up the whole body.

A dynamic vinyasa flow that stretchers hamstring and calves and strengthens ankles, hip flexors, and quads.

10 minute yoga routine to feel good. Focus is on the back and hips.

8 minute total body reset

A body weight flow inspired by figure skating.

This 10 minute workout combines the blissful feeling from yoga and also the workout you get from using resistance.

Yoga for recovery and balance. 10 minute video on YouTube.

Start with plyometrics and end with yoga strength. 10 minutes workouts out the whole body.

A short sequence after my strength workouts.

Down dog dynamic variation.

This 1 minute yoga flow warms up my shoulders and my whole body. It’s also great if you want to gain strength for pushups.

Repeat a move 3x if you want a dynamic flow.

For this 21 minute yoga-inspired strength and mobility workout, you’ll need 2 sets of weights, your light and medium. For me that’s 5 and 10 pounds. I also have a 15 pound kettlebell. t’s not required, but if you have one at home, keep it handy. I recommend this workout, if you’re comfortable with balancing poses such as Warrior 3. There are 21 moves 50 seconds each, 10 second transition. First move is child’pose to lazy up dog and down dog.

This is my yoga-inspired 3 minute warm up. It hits the full body, and it gives the right amount of mobility, resistance, cardio, and stretch. I do each move for 1 minute. I do this before strength training, or for quick yoga workouts. I hope you give it a try.

6 minute Mindful cooldown for the lower body.

Yoga with added resistance.