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

little closer.

THUNDERBOLT
    Now come into Thunderbolt and look up at your hands.

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

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

MOUNTAIN POSITION
    Exhale and feel the BANG as you lower your arms back down to your sides.



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

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

RIGHT RUNNER’S LUNGE
    Exhale as you bring your right foot lunging forward, with your right ankle placed directly below that right knee. Place your left foot flat on the floor.

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

POSITION TWO
    On your next inhalation, straighten your arms on that knee while lifting your chest and squeezing 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, coming into Road Warrior One. Take two deep breaths.

ROAD WARRIOR TWO
    Exhale as you bring your right arm forward and your left arm back. Strongly engage your arm and leg muscles to your bones as you look over the fingertips of your right hand. Take three deep breaths.

REVERSE ROAD WARRIOR
    Inhale, slide your left hand down your left leg, and raise your right hand to the sky. Take three deep breaths.

EXTENDED SIDE ANGLE ONE
    Exhale, drop your right elbow onto your bent right knee, roll your left shoulder back, and raise your left arm above your ear. Take three deep breaths. Inhale and look up at your left hand as you squeeze your belly in.

EXTENDED SIDE ANGLE TWO
    Exhale, roll your left shoulder back more deeply, and see if you can place your right hand on the floor just to the right of your ankle as you take two more deep breaths.

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

TRIANGLE
    Exhale, straighten your left leg, reach your left arm forward, and place your left hand down your left leg. Inhale, raise your right arm to the sky, and exhale. Roll that right shoulder back as you keep your head in direct alignment with your left foot. Take two more deep breaths.

STRAIGHT LEG WING POSITION
    Now inhale and pull your torso up as you square your hips to the front. Swing your arms back in Wing Position.

TWISTED TRIANGLE
    Exhale, reach your left arm forward, and slide it down your right shin. Inhale, reach that right arm to the sky, push that right hip back, and press down into your left hand. Take three deep breaths.

STRAIGHT LEG WING POSITION
    Inhale and pull your torso up as you square your hips to the front. Swing your arms back in Wing Position.

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

CARTWHEEL INTO LUNGE
    Swing your right arm forward, followed by your left arm, and come into a lunge.

PUSH-UP POSITION
    Exhale, lower both hands to the mat, and step or jump back. Come into a push-up position.

LOWER DOWN
    Squeeze your elbows toward your ribs and don’t let your chest drop below those elbows as you lower down 3 … 2 … 1, and hold 3 … 2 … 1.

COBRA
    Inhale and lengthen into Cobra.

DOWN DOG
    Exhale and push back into Down Dog.

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

LEFT RUNNER’S LUNGE
    Exhale as your left foot comes lunging forward, with your left ankle placed directly below that left knee. Keep your right foot flat on the floor.

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

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

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.

ROAD WARRIOR TWO
    Exhale as you bring your left arm forward and your right arm back. Strongly engage your arm and leg muscles to your bones as you look