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

flight again.

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.

LOW LUNGE
    Exhale as you drop down and bring your hands to the inside of your left foot.

WRAP AND BURN ONE
    Move your left arm beneath your left knee. See if you can grab your left ankle with both hands. Try to take five deep breaths.

WRAP AND BURN TWO
    Inhale, keep your left hand wrapped around your ankle, and raise your right arm to the sky. Stay here if you must, or move to Wrap and Burn Three.

WRAP AND BURN THREE
    Exhale, drop your right hand behind your back, and clasp those hands together in Wrap and Burn. 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.



THREE-LEGGED DOG
    Inhale and raise your left leg high.

CAN OPENER PREP
    Exhale and lunge forward with your left leg. Draw your bent left knee behind your left hand and drop the leg down. Drop your right knee to the ground and lower down onto your left glute.

CAN OPENER ONE
    Inhale, lift your chest, roll your shoulders back, and look up as you press your palms into the ground.

CAN OPENER ONE
    Inhale, lift your chest, and roll your shoulders back as you return once more to Can Opener One.

THREE-LEGGED DOG
    Exhale, curl the toes of your right foot, and push back through Down Dog and raise that left leg high. Shake it like a dog.

RIGHT SIDE PLANK ONE
    Now, drop that right knee to the ground, bring your right hand directly underneath your right shoulder, and reach your left arm to the sky.

RIGHT SIDE PLANK TWO
    If you can, straighten your right leg, pull your core in toward your spine, and push your hips toward the sky as your press into that right hand.

PUSH-UP POSITION
    Exhale, drop your hands and left foot back to the mat, 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 if possible, and hold 3 … 2 … 1. Then exhale, and lower yourself to the mat.

COBRA
    Inhale and lengthen into Cobra.

DOWN DOG
    Exhale and push back into Down Dog.

THREE-LEGGED DOG
    Inhale and raise your left leg high.

CAN OPENER PREP
    Exhale and lunge forward with your left leg. Draw your bent left knee behind your left hand and drop the leg down. Drop your right knee to the ground and lower down onto your left glute.

CAN OPENER ONE
    Inhale, lift your chest, roll your shoulders back, and look up as you press your palms into the ground.

CAN OPENER TWO
    Exhale, reach your arms forward, and see if you can sink deeper. Take four deep breaths as you press your right hip forward and your left hip down and back.

CAN OPENER ONE
    Inhale, lift your chest, and roll your shoulders back.

THREE-LEGGED DOG
    Exhale, curl the toes of your right foot, and push back through Down Dog and raise that left leg high. Shake it like a dog.

PUSH-UP POSITION
    Exhale, drop your hands and right foot to the mat, 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 if possible, and hold 3 … 2 … 1. Then exhale, and lower yourself to the mat.

COBRA
    Inhale and lengthen into Cobra.

DOWN DOG
    Exhale and push back into Down Dog. Take a deep inhalation.
    HOT TIP!
    If you have shoulder problems, Side Plank is your answer. The longer you stay in this position, the stronger your shoulders will become.

MINUTE WORKOUT AT A GLANCE
IGNITION
    1. Mountain Position
    2. Deep Belly Breathing
    3.