Disclaimer: This post was sponsored by Casio G-SHOCK Women. All opinions are my own.
When it comes to my yoga practice, nothing has really helped take the physical practice to the next level like incorporating some strength building exercises. You truly don’t need much to incorporate some strength building - just one dumb bell can get the job done! I’ve partnered up with Casio to share their super tough G-MS women’s watch which I’m really into wearing for workouts because it’s a great functional tool to keep track of time, and it’s water resistant up to 100 meters, so if you’re wearing it for working out, no worries about running in the rain or finishing your laps in the water. Also, if you workout outside, the watch recharges itself through its tough solar power! It’s also fashion forward - I love the rose gold face against the white band.
Ok, let’s dive into these workout moves.
Cossack Squat with Dumb Bell
Cossack Squat Step 1
The starting position is simply standing tall. If you’re new to this move, you don’t need to use the dumb bell, but if you choose to use a dumb bell, you’ll hold it in front of your chest as shown. Try to use your upper back muscles to keep your arms integrated into the body and begin to engage your core. As you inhale, step out to the side as shown below.
Cossack Squat Step 2
As you lower down, keep your chest up, and lower ribs tucked under for a neutral spine. Keep your core engaged, and try to put the majority of the weight towards the back of your foot to activate your glutes and hamstrings. As you exhale, press through your heel to return to your standing position and take it to the other side. You can repeat this movement 8 - 13 times each side.
Casio G-SHOCK G-MS Watch holding up great for my glute and hamstring workout
Single Leg RDL with Dumb Bell
Single Leg RDL Step One
The next movement is a single leg RDL. Start in the standing position seen here, with the dumb bell in one hand, and lift the foot of that same side. Take a breath in, brace through your core, and lower down as shown in the photo below.
Single Leg RDL Step 2
As you lower, be sure to keep your spine in a neutral position. As you exhale, press through your heel to use glute and hamstring strength to bring yourself back to the starting position. Do this move 8 - 13 times each side.
Casio G-SHOCK G-MS watch - How to do a single leg RDL with dumb bell
Dumb Bell Goblet Squat
Goblet Squat
For the dumb bell goblet squat, stand with your feet a little wider than hip distance and your toes pointed out away from you. Brace through the core and tuck lower ribs in for a neutral spine. Inhale and hinge from the hips to lower down as far as you can while maintaining tension through the backs of the legs.
Keep your chest upright, and pause for a second at your lowest point, and then exhale and press through your heels to use glute and hamstring strength to return to your start position. Repeat this movement 8 - 13 times.