These moves come to you from DailyBurn 365 trainers Becca Pace, Cheri Paige Fogleman and Gregg Cook. For access to new, live workouts every day, head to DailyBurn.com/365.
While high-intensity interval training has a time and a place, sometimes our bodies crave a workout with a more relaxed pace. But slower doesn’t mean easier! These yoga-inspired moves will still give your muscles a run for their money. Not only will they help build strength and stability from head to toe, they’ll help boost mobility (the secret sauce for getting deeper into those squats and lunges).
RELATED: 26 Ways to Step Up Your Yoga Game
Far from a master yogi? No problem — these moves are easy-to-learn even if you’ve never done a down dog in your life. Sneak them into your next sweat session and you’ll be stronger and more limber, no equipment necessary.
3 Yoga-Inspired Moves
1. Chair with a Twist
Targets: Obliques, quads, glutes
How to: Stand with your feet hip-width apart and your arms extended overhead (a). Keeping your left arm up, squat down on an exhale and twist your torso to the left, bringing your right arm to your left knee. Concentrate on sinking down into your heels and sending your bottom back (b). Inhale and rise back up, bringing both arms back overhead and straightening your legs (c). Repeat on the other side, then alternate sides for 60 seconds.
2. Forward Fold to Side Plank
Targets: Abs, obliques, shoulders
How to: Stand up straight with your hands on your hips. Exhale and bend forward from your hips (a). Lengthen your front torso and bring your palms or fingertips to the floor in front of your feet. Bend your knees and place your hands on the ground, and slowly walk your hands out until you reach plank position (b). Next, transfer your weight to your left side, so you’re in a side plank position — stacking your right foot on top of the left, while balancing on your left arm, right arm extending towards the ceiling. Hold for one breath (c). Repeat on the other side, and then alternate sides for 60 seconds.
Modification: While in plank, keep your top leg straight but bring your bottom leg down so you are on one knee, like Becca demonstrates in the GIF above.
3. Triangle Stretch
Targets: Hamstring, groin, chest, shoulders and back
How to: Stand with your feet hip-width apart, and extend your arms out to the side (a). Walk your feet apart roughly two steps and turn your right toe out 90 degrees. Shift your weight to your left hip, so both of your legs are straight (b). Keeping a flat back, pivot from your hips and extend your torso over the plane of your leg. Slide the back of the right hand down the inner right shin while keeping the other arm extended towards the ceiling. Your head should be in a neutral position or you can gaze at your top hand (b). Hold for 15 seconds, then rise up and perform sequence on the other side.
Want more no-equipment moves like these? Head to DailyBurn.com/365 for new workouts daily, free for 30 days.
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