Full Body Yogalates for Toned Arms | 15 Minute Workout Beginners-Intermediate, Build Strength!

Let's get started by opening your arms really far away from each other, trying to reach to opposite walls, taking a deep breath in, lengthening opposite sides, and on that exhale, coming across and together for a big hug right here. Taking a deep breath in as you hug yourself, and on that exhale, really just tune into your heart rate, tune into the warmth in your body, tune into your state of mind, giving yourself a big tight hug right here, nice work, let's do this two more times, inhale open your arms to opposite side really far away from each other, exhale now crossing the opposite arm in front giving yourself a nice hug staying for one breath right here, wonderful job, last time inhale open both arms far away from each other switching the arm on top and giving yourself a tight hug work here. Keeping that tight hug close to yourself, close to your chest. Set the intention that your body will follow whatever your mind sets the pace to. So in today's class, there will be times where you will be challenged. There will be times where you will want to give up or take a break. But just know that if you set your mind to completing the workout, your body will follow, Your body will persevere and your body will succeed keeping that intention close to your heart slowly release both arms by your side Roll your shoulders all the way up back and down For three two one and then slowly open your eyes, nice work Alright, so come to standing at the top of your mat Let's just start by warming up your body inhale send both of your arms high to the sky exhale roll yourself all the way down really lengthening through your hamstrings placing both of your hands on your mat bending your right knee then your left, work finding stillness right here, inhale coming into halfway lift pressing against those shins coming into that figure seven pose exhale back down Nice work, from this pose bend your knees for an inhale and on that exhale jump to plank, hold that plank for three, two, one, exhale slowly coming down into that chaturanga, inhale pushing your hips off of that mat, arching your back coming into that upward facing dog exhale send those hips high to the sky into that downward facing dog, find stillness right here, in through your nose and out through your out. Nice work. Start pressing your chest into your thighs as much as you can to find that stretch in your legs and opening your chest, armpits, and arms. Find stillness right here for three, two, one. Inhale, come all the way forward into a plank. Let's start by bringing in that heat, slowly coming to your forearms, and then pressing back up into that plank. Keep moving. Keep breathing. I like to open my legs a little bit behind me to find more stability. Try to do your best to hold that back still as you move up and down. Pretend like your favorite drink is on your back and you're trying not for it to fall over. Maybe it's your favorite latte, juice, pop, whatever it is keep moving keep breathing for five, four, three last two and one, nice work hold that plank, come to your knees, send your hips back into that child's pose for a deep breath in through your nose, deep breath out, nice work coming back into that plank continuing to bring that heat directly into your mountain climbers bringing your knees in towards your armpits slowly picking up that pace four ten six two one hold that plank 20 seconds right here breathing in through your nose out through your mouth four five four three one chaturanga down nice work here inhale pressing into that upward facing dog opening your chest still downward facing dog slowly walking in your feet to meet your hands nice work bending those knees sending those arms high high high to the sky coming into your chair inhale right here exhale sweep them behind start facing those palms towards the ceiling and pulsing them up and down we're just engaging those triceps keep moving keep breathing nice work here trying to high five that ceiling planting that palm really sturdy up there for 10 4 1 send those arms high to the sky exhale bring them back down jump into a plank jump it back in and hop send those arms behind you now your palms are facing the floor try to bring with your pinkies together behind your lower back just pulsing them in really working into those triceps can you bend a little bit lower can you accentuate your chest towards the ceiling nice work keep breathing we've got 14 to go last three two one jump all the way up coming into a burpee nice work extend those arms behind you and now doorknob twists we're here for 20 oh gosh my triceps are burning too we're in this together let's come back to the intention mind sets the tone body follows right here for 10 one send those arms up hop back bring it in and all the way up nice work coming back into that chair pose for 10. Can you go lower? Can you extend your arms further to the sky? See to come back down low for three, two, one. Forward fold. Excellent work here. Inhale, coming into halfway lift. Exhale, plant both of your hands on your mat. Hop to a plank. Chaturanga down. Inhale to upward. Exhale to downward facing dog. Nice work here. Holding that downward facing dog. Dog, sorry about that simply drop to your forearms and then lift we're working into those shoulders just dropping and lifting tune into your breath right here coming into those dolphins nice work for six plugging in that belly button towards your spine last two one back into that downward facing dog shift your weight forward and chaturanga down inhale to upward exhale to downward nice work you're slowly coming back into your knees, hips back to heels coming into child's pose, take a breather, your hands back in, let's shift your weight to your heels coming to lay down on your back, good job, take a deep breath in through your nose plugging in that belly button towards your spine and on that exhale send your hips high into the sky, interlace your hands behind your back walk your shoulder blades in together, press your knees in, just hold, releasing and stretching that back and those arms, excellent work right here dropping back down into your mat slowly walking up your hands, so we're going to go into those tricep dips, make sure your fingertips are pointing towards your heels and then extend your feet a little bit wider, shift your weight onto your hands come off of your hips if you want a deeper stretch and a deeper resistance make sure you extend your knees, otherwise you can bend them, stay right here and start pulsing down and up, so that weight is on your hands right, so shift your weight back on it, you start feeling into those triceps nice work for 10, yes you can, mind over matter right here coming back into that intention mind sets the tone body follows, last four, two, one hold, lower back down, excellent work shake those arms come all the way back to lay it down on your back so we're bringing in your knees towards your chest giving yourself a nice hug right here ending this practice just like we started it. Observing your body, observing the heat in your body, your heart rate, and the state of your mind. Slowly press your hands back down towards your mat. Start sending your hips high to the sky and your hands can come to your lower back for support. Option to stay right here or you can send those legs all the way back and interlace your fingers behind for extra support. Hold right here. Option to stay right here or bend your knees in and press your head with your knees coming into dead man's pose and hold. Coming back to the intention, mind sets the tone, body follows. Nice work. If you're in dead man's pose, slowly release into that shoulder stand. Walk your legs high to the sky. Hands can come to lower back for support. Bend your knees and roll yourself all the way back nice work open your legs wide into that butterfly pose bring your right hand to your belly left hand on your heart and just release take a deep breath in through your nose deep breath out let's work here coming to your mind noticing if you have thoughts present and then with your exhale releasing them coming to your heart noticing how you raised your heart rate throughout today's practice and then coming to your skin noticing the warmth around your skin and being so proud and owning the heat that you created inside your body slowly rolling to one side taking a deep breath in right here and on your exhale coming up to seated extending both arms to opposite side for a deep breath in exhale give yourself a hug slowly releasing your arms to your knees, putting a warm smile on your face, and opening your eyes. The light in me honors and praises the light in you. Namaste. Thank you so much for joining me in today's workout and I will see you next time. Welcome to Yoga Plus. Courses available from pupil to yogi. Start by yoga, fitness, and instructors. Create your own routines. Access the Pose Library. Yoga Plus by Psyche Truth. Available on Google Play and the App Store. Join us for 14 and 30 day programs hour-long classes and much more on our yoga app Yoga Plus by Psyche Truth it's free to download and features a variety of wellness content including yoga fitness pilates guided meditations and interviews with dozens of wellness experts