The hour-long class is a mix of plyometric exercises like burpees and rocket jumps, with yoga poses thrown in for recovery. The plyometrics send your heart rate through the roof and the yoga poses challenge you to focus, balance, and breathe even when your vision is going blurry. “Surprisingly enough, once you experience PLYOGA you realize that, if you’re not a ‘yoga’ person the plyometrics are just as much an active recovery for the yoga poses as the yoga is for plyos,” says Stephanie Lauren, the creator and owner of PLYOGA. Also, unlike a lot of group exercise classes, plyos in this class are to be done at your own pace.
Try It Yourself:
Warm up with a few minutes of light stretching. Repeat the sequence five times.
Lunge-Squat-Lunge: Start in a right lunge. Push up and jump out of the lunge, landing in a wide squat stance. Squat, then jump out of the squat, this time landing in a left lunge. Lunge and return to the squat position. Do as many as possible in 25 seconds.
Warrior One: Stand in a lunge with your front knee bent at 90-degrees and your back heel off the ground. Sink towards the ground as you arch your back and, with palms together, reach up for the ceiling. Hold for 10 seconds.
Single Leg Hops: Stand on one leg and hop as high as you can, working to really explode off the ground. Switch legs and repeat. Continue for 25 seconds.
Tree Pose: Standing upright, tuck your right foot up and onto the inner thigh of your left leg, knee pointed to the side. Using your core for balance, raise your arms, palms together, towards the ceiling. Hold for 10 seconds.
Starfish Sit Ups: Lay flat on your back with your arms and legs spread wide. Bring your right leg and left arm up until they touch, then lower back to the ground. Repeat on the other side. Continue for 25 seconds.
Boat Pose: Balancing on your tailbone, bring your legs up and off the floor, while your arms extend forward, parallel to the ground. Hold for 10 seconds.
Location: 20 states.
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