How to Combine Yoga and Strength Training for Full Body Results

Are you a busy professional struggling to balance your fitness routine? Perhaps you find it hard to motivate yourself to hit the gym or you're tired of hitting plateaus. Combining yoga and strength training can provide a solution by offering both flexibility and strength benefits in one efficient workout. In just 25-30 minutes, you can elevate your fitness game without the need for extensive equipment or a gym membership.

Quick Stats Box

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat (optional light weights)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

• Cat-Cow Stretch: 1 minute
• Arm Circles: 1 minute (30 seconds each direction)
• Leg Swings: 1 minute (30 seconds each leg)
• Downward Dog to Plank: 1 minute (alternate every 5 seconds)
• Gentle Hip Openers: 1 minute (hold each side for 30 seconds)

Full Body Workout Routine

1. Sun Salutation A (Surya Namaskar A)

• Reps/Duration: 5 cycles
• Sets: 1 set
• Rest: 30 seconds
• Form Cue: Keep your core engaged throughout.
• Modification: Step back instead of jumping into Plank.

2. Bodyweight Squats

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1-second pause, 2 seconds up
• Form Cue: Squeeze your glutes at the top.
• Modification: Perform on a chair for support.

3. Plank with Shoulder Taps

• Reps/Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips level and avoid swaying.
• Modification: Drop to your knees for easier version.

4. Warrior II (Virabhadrasana II)

• Duration: Hold for 30 seconds each side
• Sets: 2 sets
• Rest: 30 seconds between sides
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Reduce the depth of the lunge.

5. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds up, 2 seconds down
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridge for more challenge.

6. Seated Forward Bend (Paschimottanasana)

• Duration: Hold for 1 minute
• Sets: 1 set
• Rest: N/A
• Form Cue: Reach towards your toes while keeping a flat back.

7. Child's Pose (Balasana)

• Duration: Hold for 1 minute
• Sets: 1 set
• Rest: N/A
• Form Cue: Breathe deeply and relax your shoulders.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|-------------------|------|-----------------------| | Sun Salutation A | 5 cycles | 1 | 30 seconds | | Bodyweight Squats | 15 reps | 3 | 45 seconds between sets| | Plank with Shoulder Taps | 30 seconds | 3 | 45 seconds between sets| | Warrior II | 30 seconds each side | 2 | 30 seconds between sides| | Glute Bridges | 15 reps | 3 | 45 seconds between sets| | Seated Forward Bend | 1 minute | 1 | N/A | | Child's Pose | 1 minute | 1 | N/A |

Cool-Down (3-5 minutes)

• Supine Spinal Twist: Hold for 1 minute each side
• Reclined Bound Angle Pose: Hold for 1 minute
• Deep Breathing: 1 minute, inhaling through the nose, exhaling through the mouth.

Complete in: 25-30 minutes

Conclusion

Combining yoga and strength training can provide a well-rounded workout that fits into your busy schedule. To progress, try increasing the duration of the holds or the number of reps. For an added challenge, incorporate light weights during squats and glute bridges.

If you're looking for personalized coaching, consider the benefits of live 1-on-1 video training with certified trainers who can offer real-time form correction. This is a great way to ensure you're performing each movement correctly and safely, making the most of your workout time.