Yoga for Regular Guys: The Best Damn Workout on the Planet!

those pain-in-the-ass cardio machines anymore. You can do this workout anywhere, and you only need enough room to do a push-up. The benefit of adding more time to your workout is
endurance
. The more time you can fit into your workout, the stronger, leaner, and younger you’ll feel.



TABLE TOP
    Inhale and move to Table Top.

BROKEN TABLE
    Now raise your left leg straight back with intention while reaching your right arm straight ahead, as if stretching out to shake someone’s hand. Take three deep breaths while you engage your arm muscles and leg muscles strongly.

BROKEN AIRPLANE
    Now bring your left leg out to the left, and straighten it if you can. Bring that right arm out to the right. Take three deep breaths as you pull your belly in and concentrate on your balance. Feel your ass catch fire!

BROKEN TABLE
    Reach forward again with your left arm and push that right leg back behind you. Take three deep breaths.

TABLE TOP
    Exhale, and move back into Table Top.

BROKEN TABLE
    Inhale and switch to the opposite side. Lift and push your right leg straight back while you strongly reach your left arm straight ahead. Take three deep breaths.

BROKEN TABLE
    Reach forward again with your right arm and push that left leg straight back behind you. Take three deep breaths.

SAFETY ZONE
    Exhale and push your ass back toward your heels while reaching your arms far forward; rest your forehead on the ground. Take three deep breaths.

CAT LIFT
    Inhale and return to Cat Lift.

DOWN DOG
    Exhale, push your hips up, and straighten your arms as you press back into Down Dog. Take one deep inhalation.

LEAP AND POUNCE
    Exhale and step or jump right behind your hands with bent knees.

BARBACK
    Inhale, slide your hands up to your knees, flatten your back, and press your heels out slightly.

CATCHER’S POSITION
    Exhale and squat into Catcher’s Position. See if you can keep your heels flat on the floor.

THUNDERBOLT
    Inhale and lift your chest, shoulders, and arms skyward while squeezing your knees a little closer. Now look up at your hands.

FORWARD BEND
    Exhale, straighten your legs, and hang forward.

DIAMOND CUTTER
    Inhale and come up with a flat back and arms wide. Tighten your belly and reach your arms to the sky, making the Diamond Cutter Sign and arching back.

MOUNTAIN POSITION
    Exhale and feel the BANG as you lower your hands to your sides.



DOWN DOG
    Exhale and push back into Down Dog by lifting your hips and pushing your chest back toward your feet.

THREE-LEGGED DOG
    Inhale, raise your right leg up high, and push it way back.

RIGHT RUNNER’S LUNGE
    Exhale and swing your right foot forward. Your right ankle should be placed directly below that right knee. Keep your left foot flat on the floor.

POSITION ONE
    Inhale and place both hands on your right knee.

POSITION TWO
    On your next inhalation, straighten your arms on that knee, lift your chest, and squeeze your shoulders back.

POSITION THREE
    Inhale, swing your arms back like wings, and keep them back as if you are holding a big Theraball behind you.

ROAD WARRIOR ONE
    On the next inhalation, reach your arms to the sky, squeeze your shoulders back, lift your chest, and look up at your hands. Take two deep breaths.

EXTENDED SIDE ANGLE TWO
    Exhale, roll your left shoulder back more deeply, and try to place your right hand on the floor just to the right of your ankle. Take two more deep breaths.

ROAD WARRIOR TWO
    Inhale and pull back up into Road Warrior Two. Take three deep breaths.

ROAD WARRIOR TWO
    Inhale, and lift back up into Road Warrior Two. Take three deep breaths.

PUSH-UP POSITION
    Exhale, and step back into a push-up position.

LOWER DOWN
    Lower your body down slowly 3 … 2 … 1 as you squeeze your elbows in toward your ribs, making sure that your shoulders don’t dip below your elbows. Now hover three inches off the mat and hold, if possible, for a count of 3 … 2 … 1. Then, fully exhale and lower yourself to the mat.

COBRA
    Inhale and lengthen into Cobra. Press your palms into the floor, lift your chest, roll your shoulders back, and look up to the sky.

DOWN DOG
    Exhale and push back into Down Dog by lifting your hips and pushing your chest back toward your feet while you take two small steps forward.

THREE-LEGGED DOG
    Inhale, raise your left leg up high, and push it way back.

LEFT RUNNER’S LUNGE
    Exhale, and swing your left foot forward, placing left ankle directly below the left knee and your right foot flat.

POSITION ONE
    Inhale and place