PSA: Don't forget to enter to win our amazing Yoga Retreat Packing Guide Giveaway! There are still a handful of spots left at our Costa Rica yoga retreat, our summer YBC Mantra Box and my book, Namaslay, are available for preorder. And you can download the YBC Official App and if you screenshot your review of the app to Lauren, she'll send you a little gift.
Wearing: Awesome Michi pants and Lanston Bra from Carbon 38 - a one stop shop for athleticwear. The pants have a great mesh panel insert and the bra is functional yet stylish with a cool criss cross design on the back.
Week 3 of the #YBCstrongflow is here! (Here is the link to previous weeks.) This is the time when people generally struggle the most because the exciting buzz of beginning of the program has worn off but the light at the end of the tunnel isn't quite in sight yet. If you're struggling, keep the faith, connect with other #ybcyogis on instagram or on the yoga forum. And if you'd like to connect with James for macros help, fill out the form at the end of this post and if not, let's get right to it!
There are a few things I want to mention before we get into the next schedule:
- Remember that this program is for you. You're welcome (and encouraged!) to tailor it to meet your needs. If you need to skip a day, or replace one of the days with another activity you enjoy doing, go for it!
- There have been a few questions about the schedule. The schedule day corresponds to the date. If you're reading this on Monday, April 11th, you'll do Day 11's workout/yoga. But you may notice that Day 11 isn't on this schedule. That's because I want to give our international readers, who are ahead of us, a little head start so they aren't waiting around for me to post. Therefore, each Monday will have the schedule for the Tuesday through the following Monday. I hope that makes sense!
- I'll be posting demos of the HIIT workouts on either the yogabycandace instagram or ybcsneakpeek just in case you're not quite sure what a particular movement looks like, so keep checking there or check this post, where I'll pop the demos in once they're on social media.
- I am loving seeing your pics on instagram! Search the #YBCstrongflow hashtag to see others. :)
Day 12:
Exclusive App Subscribers do the guided meditation from February 2, 2016. Everyone else, follow this guided meditation.
Pause vid in the middle and spend 3-5 minutes practicing your chosen pose. Share on instagram with #YBCstrongflow and #ybcyogis.
Day 13:
10 Min AMRAP
10 Burpees
15 Air Squats
20 Mountain Climbers
For this AMRAP, you'll do 10 burpees, 15 air squats and 20 mountain climbers and then repeat the same thing over and over again until ten minutes is up. Share on instagram with #YBCstrongflow and #ybcyogis. Be sure to tag @james_fma and let him know how you did.
Day 14:
Meditation: Exclusive App Subscribers listen to the quote from March 8, 2016. Then, sit in silent meditation for 3 more minutes. Everyone else, find a quote you are inspired by. Read it through twice and then sit in 6 minute silent meditation.
35 minute power yoga (and if you like that one, check out this video bundle) (people new to power should do this instead)
Pause vid in the middle and spence 3-5 minutes practicing your chosen pose. Share on instagram with #YBCstrongflow and #ybcyogis.
Day 15:
10 Min AMRAP
5 Burpees
10 Jump Squats
20 Jump Lunges
25 Sit-ups
For this AMRAP you'll do 5 burpees, 10 jump squats, 20 jump lunges and 25 sit ups and then repeat for 10 minutes straight. Share on instagram with #YBCstrongflow and #ybcyogis. Be sure to tag @james_fma and show him your jump squats!
Day 16: Rest Day
Day 17:
Pause vid in the middle and spend 3 - 5 minutes practicing your chosen pose.
Day 18:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Burpees
Jump Squat
For this hiit workout, you'll do 1 burpee and 1 jump squat, and then 2 burpees and 2 jump squats, and then 3 burpees and 3 jump squats all the way up to ten and then back down again. This is the same pyramid programing as the push up parties that everyone loves to hate haha. If you need to modify it, just go up to five and then back down. Share on instagram with #YBCstrongflow and #ybcyogis. Be sure to tag @james_fma and show him your moves!
