6 moves with a medicine ball without slamming.

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.

Baby grasshopper drill.

7 minute drill for push-ups and pull-ups

5 minute drill for the spine.

Flow for shoulders, arms, and core. I hold each pose for 30 seconds.

A Mindful Cooldown after working on arms and shoulders.

These are 4 new moves I recently incorporated in my fitness journey using blocks and strap.

9 minute plyometrics

This 12 minute stretch helps me recover from soreness after playing recreational tennis. I do it in front of the TV, just chill. You’re going to need a strap, a wall, if you need extra padding for the knees, a blanket.

Inspired by Ab Ripper X, this core workout alternates between plank and supine moves and uses speed to increase intensity. Dumbbell optional. This goes by fast!

This 15 minute full body stretch was inspired by strength and mobility coach Alejandro Matias. He shared it. I tried it, customized it, and I’ve been including it in my routine.

Use resistance bands to strengthen the upper back and shoulders and move into a strong vinyasa flow. Each move is 45 seconds each with 15 second transition or rest.

3 variations and cues.

Inspired by a runner who shared her drill on Instagram, this hip strength and mobility drill is only 9 minutes and will leave you hips feeling open.

This 3 minute challenge is a great way to keep track of your progress, be it strength training or getting deeper into a yoga pose.

I do this 10 minute yoga drill for moments when I need a little pick-me-up. I hope it energizes you, the way it does for me. I put together a mix of dynamic and static poses. You’ll go through heart openers, balance poses, and moves that will make you feel alive.