Fitmark Ambassador Sherica Holmon and her partner at Soul Sister Fit are bridging the gap between hardcore workouts and mindful practice. With their unique fusion of HIIT and yoga, you get double the benefit all in one workout. As the Soul Sisters say, “Begin with sweat and determination, and end with peaceful tranquility!”
Each class begins with 25 minutes of heart-pounding HIIT – sure to burn fat and build muscle – followed by 25 minutes of yoga flow for increased strength and flexibility. The increased blood flow from the HIIT at the beginning of the class helps to warm up the body and lubricate the joints, preparing it for a deeper more mindful yoga practice. It’s the perfect workout to strengthen that mind-body connection. We’re lucky enough to have a sample of one of these Soul Sister Fit Fusion Classes. So grab a mat and open your mind, because class is in session!
Squat Jump To Squat Hold
I like this exercise because it builds power in my legs. It doesn’t take long to feel the burn!
Plyometric (aka jump training) exercises like squat jumps train your muscles to endure maximum effort for a sustained amount of time. In this move, I perform 5 squat jumps and hold for 5 seconds. Repeat this move for a total time of 1 minute.
Plank Toe Taps
This move is great for core engagement and keeping the heart rate up.
In a plank position, add toe taps to create a force in core engagement.
Start in a plank position on your forearms, then go up on your right hand, then bring up the left, and return back to the forearm position.
I love this move because it gets my heart rate up fast. I am a HIIT instructor so anything quick and effective I love!
This is a simple but challenging exercise that takes a lot of focus. In this move, you are simply tapping your toes on top of a ball (or a Fitmark bag!) as fast and consistently as you can. Pumping the arms is key to keeping good form. Focus on breathing in and out with every tap to keep strong.
That concludes the HIIT portion. Now that your body is good and warmed up. It’s time to move onto the yoga flow segment of the workout.
Baddha Parivrtta Parsvakonasana or Bound Revolved Side Angle Pose
I love this pose because I can see the flexibility of my spine increase in a matter of minutes.
Breath is ultra important in twisting postures, because every breath takes you deeper into the pose itself. In this pose, with every inhale you’re reaching the crown of the head forward and with every exhale, you’re twisting further, bringing your heart towards the sky. Also, twisting poses are great for detoxifying the body and slimming the waist.
Urdva Dhanurasana or Upward Bow (Wheel) Pose
This is one of my favorite poses because wheel pose has so many beautiful variations and transitions.
In wheel pose, it’s easy to let your breath get away from you. Backbends tend to make breathing shallow, but if you can focus your mind to deepen the breath, you can use every breath to walk your feet closer to your hands. The breath will naturally increase spinal flexibility.
Prasarita Padottanasana or Wide Legged Standing Forward Bend Pose
I love this pose because it has almost all the spiritual benefits of headstand, like stimulating the crown chakra!
Wide-legged forward bend is a great posture to strengthen the core and ignite your digestion power. To get your head all the way to the mat, keep the spine straight when you bend forward, and with every inhale, work to elongate it. With every exhale, suck your belly in and use your abdominals to pull yourself down even deeper. Hanumanasana or Monkey (Splits) Pose
A tender line exists between pushing too hard and being easy on your self in postures.
Hanumanasana is another pose where we can really let our breath guide us. The key is to hit your edge—you’ll know it by your breath. I tell my students to go as far into the posture as their steady breathing will let them. If the strain on the muscles and ligaments is so much, your breath will be shallow and uncomfortable, then you know it’s time to lay off. Eventually you’ll get to the place where you can be comfortable in the full pose, and it feels awesome!
You can find more HIIT/Yoga Fusion Workouts from Soul Sister Fit.
Fitmark’s Fall Workout Series is designed to take you all the way through the holiday season. Stay tuned for more killer workouts to come.
Sport Your Lifestyle
The Fitmark Team