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

over the fingertips of your right hand, and come into Road Warrior Two. Take three deep breaths.

REVERSE ROAD WARRIOR
    Inhale, slide your right hand down your right leg, and raise your left hand to the sky while you bend your left knee deeply in Reverse Road Warrior. Take three deep breaths.

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

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

ROAD WARRIOR TWO
    Inhale and pull back up into Road Warrior Two. 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 right arm forward, and slide it down your left shin. Inhale, reach your left arm to the sky, push that left hip back, and press down into your right hand. Take three 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.

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

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

PUSH-UP POSITION
    Lower your hands to the mat, and step or jump back into a push-up position.

LOWER DOWN
    Lower your body down slowly 3 … 2 … 1 while 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.

DOWN DOG
    Exhale and push back into Down Dog.



This section is a great knee strengthener. It is an adaptation on an old wrestling exercise called “knee walks” or “duck walks.” It’s all about moving your lower body to strengthen, stretch, and power up your quads while you build coordination and balance. And believe it or not, this will actually raise your heart rate to approximately 130 beats per minute or more—if done properly. Cheat ’til you don’t have to cheat anymore! Whatever it takes, do it; you’re building strength the entire time, and eventually, if you stay dedicated, you
won’t
have to cheat anymore.

RECOIL
    Exhale, sweep your right leg back, and sit back on your ankles as you lift your chest.

RECOIL
    Exhale, sit back on your ankles, and lift your chest.
    Repeat four more times, and drop back to your heels.



POSITION THREE
    On your next inhalation, swing your arms back behind you and take flight.

ROAD WARRIOR ONE
    Inhale and reach your arms to the sky, squeeze your shoulders back, lift your chest, and look up at your hands in Road Warrior One.

WRAP AND BURN THREE
    Exhale, drop your right hand behind your back, and clasp those hands together in Wrap and Burn Three. Now inhale, squeeze your shoulder blades toward each other, keep those hands clasped behind you, and try to lean your head back. Try to take four more deep breaths.

PUSH-UP POSITION
    Lower your hands to the mat, and step or jump back into a push-up position.

LOWER DOWN
    Lower your body down slowly 3 … 2 … 1 while 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, if possible, and hold for a count of 3 … 2 … 1. Then fully exhale and lower yourself to the mat.

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

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.

POSITION THREE
    On your next inhalation, swing your arms back behind you and take