PSA: Just a few spots left at our Costa Rica retreat! Also, we're getting ready to plan summer and fall retreats if you want to chime in. But if online is more your jam, we now have video bundles available for all levels. Don't forget that you'll get a free gift when you screenshot your review of our app to Lauren. Our Summer YBC Mantra Box is now available for pre order! And lastly, our book, Namaslay, is available for preorder.
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.
The last week of our 30 Day Strong Flow Program is finally here! I hope you are feeling incredible and are feeling strong and seeing results in the pose you chose. If you'd like to work with James on your diet and nutrition, fill out the form at the bottom of this page. If not, let's hop to it!
Remember that the schedule day corresponds to the date, so today's schedule can be found here (we do this so our international peeps who are ahead of us can stay on track).
Day 19:
Pause vid in the middle and spend 3-5 minutes working on baby grasshopper (beginners), or regular grasshopper (more advanced), followed by 3-5 minutes working on your chosen pose. Then resume the video.
Day 20:
10 Rounds
10 Push-ups
10 Sit-ups
10 Air Squats
For this hiit workout you will do 10 push-ups, 10 sit-ups and 10 air squats and that will make one full round. Then you repeat nine more times. Remember that you're invited to tailor it to your needs. If ten rounds isn't happening for you, scale it back and do eight or five or even three. And if you choose to scale it back, you're not allowed to be angry or frustrated with yourself. That's rule number one and I'm strictly enforcing it! No, in all seriousness, if you need to scale back, who cares? Apply your lessons of yoga to your hiit workouts and remove your ego from the situation. Do you best and let that be enough.
Share on instagram with #YBCstrongflow and #ybcyogis. Be sure to tag me and @james_fma and show us your push ups!
Day 21: Rest Day
Day 22:
Pause vid in the middle and spend 3-5 minutes practicing your chosen pose. Share on instagram with #YBCstrongflow.
Day 23:
5 - 10 deep breaths in each pose
30 second each side warrior 2 (watch for this major mistake)
Spend 2 - 5 minutes working on shoulder taps. (Beginners do it in a plank position, not handstand.)
Spend 4 - 7 minutes working on your chosen pose.
5 minute reclining cobbler’s pose.
Day 24:
10 Rounds
10 Dive Bomber Push-ups
10 Planked Shoulder Taps
10 Burpees
For this, you'll do 10 dive bomber push-ups, 10 planked shoulder taps and 10 burpees and that will be one full round. You'll follow it up with nine more, or you'll scale it back and do however many rounds is right for you.
Share on instagram with #YBCstrongflow and #ybcyogis. Be sure to tag me and @james_fma and let us know how it went!
Day 25:
Meditation: Exclusive App Subscribers listen to the quote from February 9, 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.
Day 26:
Day 27:
EMOM 10
10 Burpees
*Add one rep each week until failure
For this hiit workout, you will look at the clock and when minute one starts, do one burpee and rest for the remaining time. Then, when minute two starts, you'll do two burpees and rest for the remaining time. When minute three starts, you'll do three burpees and rest for the remaining time. Then you'll keep moving through the time like this until you can't get through the burpees in the allotted time.
Then, spend 4 - 7 minutes working on your chosen pose. Share on instagram with #YBCstrongflow. Be sure to tag me and @james_fma and show him your burpees!
Day 28: Rest Day
Day 29:
EMOM 10
M1-12 Burpees
M2-:30 HS Hold
For this hiit workout you'll look at the clock and when your first minute starts you'll do 12 burpees and rest for the remainder of the minute. Then, when minute two starts, you'll do a 30 second handstand hold and rest for the remaining 30 seconds. When minute three starts, you'll do 12 burpees and rest for the remainder of the minute and when minute four starts, you'll do a 30 second handstand hold and rest for the remaining 30 seconds. You'll continue like that for ten minutes (or scale it back as needed.) When you're done, share on instagram by tagging me and James and let us know how you did.
Day 30:
- Warm up
- 25 minute vinyasa for shoulders and hips
- pause vid in the middle and spend 10 minutes practicing your chosen pose. Snap a pic.
- When you're done, share your before and after pic (you can use a collage app like pic stitch) on instagram with #YBCstrongflow and tag me and James and let us know how the program went for you. Thanks so much for participating!!!
