SCULPT
A 4-week Strength Training + Yoga Challenge to build full body strength, enhance your overall flexibility and explore your potential in your yoga practice!
Before you start...
Watch this video before you start the challenge to help you understand how it works and what to expect!
Week One
Day
1
Sculpt: Full Body Strength Training 1
Get strong and mobile in the entire body with this Sculpt Strength Training Class! 45 seconds of work followed by 15 seconds rest - lets go!
Day 2
Improve Your Skandasana: Hip & Ankle Mobility
Struggle to sink into Skandasana? This class is focussing on all the areas we need to open to find comfort here. Expect lots of hip openers, inner thigh stretching and ankle mobility work in this creative flow class.
Day 3
Sculpt: Upper Body Strength Training
Lets build some empowering strength in the chest, arms and back with this Sculpt Strength Training Class. Expect 45s of work to 15s of rest!
Day 4
The Journey to King Pigeon
Exploring the range of flexibility and strength we need to progress towards King Pigeon. Using a strap to learn to flip the grip and opening the hips to help out with the stability element.
Props needed: Strap
Day 5
Options Day
Either take a day to chill, do another activity that you enjoy or add an additional yoga/mobility class to your week!
Day 6
Sculpt: Lower Body + Core Strength Training
Strong legs AND a strong core?! Yes please! This circuit style strength training class gives you both whilst improving your mobility too!
Day
7
Options Day
Either take a day to chill, do another activity that you enjoy or add an additional yoga/mobility class to your week!
Week Two
Day
1
Sculpt: Upper Body + Core Strength Training
Grab yourself a pair of dumbbells and prepare to become your strongest self! This class targets the upper body and core - are you ready?!
Day 2
Intermediate Vinyasa: Strong, Stretchy Flow
20 minute vinyasa yoga to stretch out and strengthen the whole body. Enjoy!
Day 3
Sculpt: Lower Body Strength Training
Sculpt yourself some strong and mobile hips and hamstrings with this lower body strength training class!
Day 4
Options Day
Either take a day to chill, do another activity that you enjoy or add an additional yoga/mobility class to your week!
Day 5
Kicking into Handstand
There is a big difference between the way a handstand is taught in yoga compared to gymnastics, but there is great value to learning various methods to help you find the one that works for you! This class explores different ways to kick into handstand all woven into a strong, strengthening flow.
Day 6
Sculpt: Full Body Strength Training 2
Build full body strength with this Sculpt Strength Training Class. We use mobility-based exercises to get you strong AND flexible.
Day 7
Options Day
Either take a day to chill, do another activity that you enjoy or add an additional yoga/mobility class to your week!
Week 3
Day
1
Sculpt: Full Body Strength Training 1
Get strong and mobile in the entire body with this Sculpt Strength Training Class! 45 seconds of work followed by 15 seconds rest - lets go!
Day 2
Wrist Free Flow
Whether you're not using your wrists due to irritation or injury, or simply want to try a different type of class without bearing weight through the wrists, this class is still quite spicy whilst giving the wrists a rest.
Day 3
Sculpt: Upper Body Strength Training
Lets build some empowering strength in the chest, arms and back with this Sculpt Strength Training Class. Expect 45s of work to 15s of rest!
Day 4
Flow into Fallen Angel
Fallen Angel is a funky little cross between an arm balance and an inversion. This class works our way towards the pose with lots of twists and side bends to prepare as well as strength work for the upper body, core and legs.
Day 5
Options Day
Either take a day to chill, do another activity that you enjoy or add an additional yoga/mobility class to your week!
Day 6
Sculpt: Lower Body + Core Strength Training
Strong legs AND a strong core?! Yes please! This circuit style strength training class gives you both whilst improving your mobility too!
Day
7
Options Day
Either take a day to chill, do another activity that you enjoy or add an additional yoga/mobility class to your week!
Week Four
Day
1
Sculpt: Upper Body + Core Strength Training
Grab yourself a pair of dumbbells and prepare to become your strongest self! This class targets the upper body and core - are you ready?!
Day 2
Be Flexible, Not Fancy
If flexibility is the goal, there are simple methods that yield the best results, but they aren't fancy methods, they are quite the opposite. If you're looking for some straight forward, no frills flexibility work, I gotcha covered!
Day 3
Sculpt: Lower Body Strength Training
Sculpt yourself some strong and mobile hips and hamstrings with this lower body strength training class!
Day 4
Options Day
Either take a day to chill, do another activity that you enjoy or add an additional yoga/mobility class to your week!
Day 5
Deep Hip Stretch: Glutes
Tight hips be gone! This low intensity, stretchy class is mostly seated, with postures like Firelog, Pigeon and Cow Face and will leave your hips feel juicy goosey!
Day 6
Sculpt: Full Body Strength Training 2
Build full body strength with this Sculpt Strength Training Class. We use mobility-based exercises to get you strong AND flexible.
Day
7
Options Day
Either take a day to chill, do another activity that you enjoy or add an additional yoga/mobility class to your week!
Challenge Complete! 🥳
Congrats on reaching the end of this 4 week challenge, I hope you are feeling super strong and super proud!
This kind of challenge is perfect to loop back round and repeat again if you wish - maybe increasing the weights you use, or simply feeling how much more capable you in the yoga transitions and poses a second time round 💪🏼