Yoga + Workouts [NPLB]

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1. #1Exercise: Run on the Spotselective

   Keys: run on the spot, running on the spot

   Exercise: Run on the Spot The woman stands upright, feet hip-width apart, arms bent at a 90-degree angle. As she begins to jog in place, her chest lightly bounces with each lift of her knees. Her shoulders remain relaxed, and her elbows swing back and forth in rhythm with her steps, creating a balanced counter-motion to the lower body’s repetitive lifts. Her waist gently twists with each stride, accentuating her hourglass figure as her hips maintain a smooth, controlled sway.

2. #2Exercise: Push-Upsselective

   Keys: push-up, push-ups

   Exercise: Push-Ups She begins in a plank position, her hands placed slightly wider than shoulder-width, fingers spread for stability. Her back is straight, and her core is braced to prevent sagging. As she lowers her body, her elbows bend outward, her chest descending toward the floor while her lower back maintains a natural curve. With a controlled push, she returns to the starting position.

3. #3Exercise: Sit-Upsselective

   Keys: sit-ups, sit-up

   Exercise: Sit-Ups She lies on her back, knees bent, feet planted firmly on the ground. Her arms are crossed over her chest or lightly behind her head to avoid neck strain. As she lifts her upper body toward her knees, her abdominal muscles contract, her chest moving forward and upward. At the peak, her body forms a V-shape before she lowers herself back down.

4. #4Exercise: Jumping Jacksselective

   Keys: jumping jacks, jumping jack

   Exercise: Jumping Jacks She stands tall, feet together, arms resting at her sides. As she jumps, her legs spread wide, and her arms arc upward until her hands clap lightly above her head. On landing, her feet return together, and her arms swing back down to her sides in one fluid motion. The continuous cycle creates a dynamic, full-body rhythm.

5. #5Exercise: Plank Holdsselective

   Keys: plank holds, plank hold

   Exercise: Plank Holds She lowers herself into a forearm plank, elbows directly beneath her shoulders, forearms parallel, and toes supporting her lower body. Her back is straight, and her head aligns with her spine. Her glutes remain firm, and her core tightens to keep her body in a straight line, avoiding sagging or arching.

6. #6Exercise: Mountain Climbersselective

   Keys: mountain climbers, mountain climber

   Exercise: Mountain Climbers Starting in a high plank position, her hands are firmly planted beneath her shoulders, arms straight, and back aligned with her hips and legs. One knee drives forward toward her chest while the opposite leg remains extended. She alternates quickly, creating a running motion as her hips subtly rise and fall in sync with her legs.

7. #7Exercise: Burpeesselective

   Keys: burpee, burpees

   Exercise: Burpees Standing tall, she drops into a squat, placing her hands on the floor in front of her. She kicks her legs back into a plank position before immediately pulling them back in and jumping upward, arms reaching high. Each cycle flows seamlessly into the next, maintaining a brisk tempo.

8. #8Exercise: Plank Shoulder Tapsselective

   Keys: plank shoulder tap, plank shoulder taps

   Exercise: Plank Shoulder Taps Assuming a high plank position, her feet are spread slightly for balance. One hand lifts to tap the opposite shoulder while her core stabilizes her frame. She alternates hands in a controlled rhythm, ensuring her hips remain steady throughout.

9. #9Exercise: Side-Lying Leg Liftsselective

   Keys: side-laying leg lift, side-laying leg lifts

   Exercise: Side-Lying Leg Lifts Lying on one side, her bottom arm extends beneath her head for support, while her top hand rests on her hip or in front for stability. Her top leg lifts upward in a controlled arc, pausing briefly at the top before lowering back down. The motion is slow and precise to maximize muscle engagement.

10. #10Exercise: Glute Bridgesselective

    Keys: glute bridge, glute bridges

    Exercise: Glute Bridges She lies on her back, knees bent and feet flat on the floor, positioned hip-width apart. Her arms rest at her sides. Pushing through her heels, she lifts her hips upward until her body forms a straight line from shoulders to knees. After a brief pause, she lowers her hips back down without letting them touch the floor.

11. #11Exercise: Donkey Kicksselective

    Keys: donkey kick, donkey kicks

    Exercise: Donkey Kicks Starting on all fours, her hands are beneath her shoulders, and her knees are aligned under her hips. One leg extends back and upward in a kicking motion, keeping the knee bent at 90 degrees. She lowers the leg back down with control before switching sides.

12. #12Exercise: Side Plankselective

    Keys: side plank

    Exercise: Side Plank She supports her body on one forearm, with her feet stacked or staggered for stability. Her body forms a straight line, and her free arm can rest on her hip or extend upward. The pose is held for time, maintaining perfect alignment.

13. #13Exercise: Crab Walksselective

    Keys: crab walk, crab walks

    Exercise: Crab Walks Seated on the floor, her hands rest behind her, fingers pointing toward her feet, which are flat on the ground. Lifting her hips slightly, she begins to "walk" backward and forward using her hands and feet, alternating limbs in a coordinated motion.

14. #14Exercise: Russian Twistsselective

    Keys: russian twist, russian twists

    Exercise: Russian Twists Sitting with knees bent and feet slightly off the ground, she leans back at a 45-degree angle, balancing on her glutes. Her hands clasp a weightless "object" (or remain together), and she twists her torso side-to-side, bringing her hands toward the ground on each side.

15. #15Exercise: Frog Jumpsselective

    Keys: frog jump, frog jumps

    Exercise: Frog Jumps Standing with feet wider than shoulder-width, she squats deeply, touching the floor with her fingertips. From this position, she explosively jumps forward, landing softly and immediately returning to the squat to repeat.

16. #16Exercise: Basic Squatselective

    Keys: basic squat, basic squats

    Exercise: Basic Squat Standing tall, feet shoulder-width apart, and toes pointing slightly outward, she lowers her body by bending at the knees and hips as if sitting into an invisible chair. Her chest stays lifted, and her knees track over her toes. She descends until her thighs are parallel to the ground, then pushes through her heels to return to a standing position.

17. #17Exercise: Sumo Squatselective

    Keys: sumo squat, sumo squats

    Exercise: Sumo Squat With a wider-than-shoulder-width stance and toes turned outward at a 45-degree angle, she lowers her body in a squat, keeping her back straight and knees aligned over her toes. The descent is deeper than a standard squat, emphasizing the inner thighs.

18. #18Exercise: Jacko Poseselective

    Keys: jacko, jack'o, jack 'o

    Exercise: Jacko Pose A pose in which a person points their ass up. Their legs stretch open wide going back. Their chest almost touches (or does touch) the floor. Their arms go forward, bent, on the floor. They look forward in the same direction as their arms.

19. #19Exercise: Bulgarian Split Squatselective

    Keys: bulgarian split squat, bulgarian split squats

    Exercise: Bulgarian Split Squat With one foot placed behind her on an elevated surface (e.g., a bench) and the other foot firmly planted forward, she lowers her body into a lunge position until her front thigh is parallel to the ground. She drives through her front heel to return to standing.

20. #20Exercise: Downward-Facing Dogselective

    Keys: downward facing dog

    Exercise: Downward-Facing Dog From a plank position, she pushes her hips upward and back, forming an inverted V-shape. Her hands press firmly into the ground, arms extended, while her feet remain flat or slightly elevated at the heels if flexibility requires.

21. #21Exercise: Warrior IIselective

    Keys: warrior 2, warrior two, warrior ii

    Exercise: Warrior II Standing with feet wide apart, she turns one foot outward and bends that knee to form a deep lunge, while the other leg remains straight. Her arms extend parallel to the floor, one forward and one back, and her gaze follows her forward hand.

22. #22Exercise: Triangle Poseselective

    Keys: triangle pose

    Exercise: Triangle Pose Standing with feet wide apart, she extends one arm upward while reaching the other toward her shin or ankle, creating a triangular shape. Her gaze follows her raised hand, and her torso rotates slightly to open her chest.

23. #23Exercise: Child’s Poseselective

    Keys: child's pose

    Exercise: Child’s Pose Kneeling on the floor, she sits back onto her heels and extends her arms forward along the ground. Her forehead rests gently on the mat, and her chest lowers toward her thighs.

24. #24Exercise: Cobra Poseselective

    Keys: cobra pose

    Exercise: Cobra Pose Lying face down, her hands are placed beneath her shoulders. She presses into her palms to lift her chest, arching her back while keeping her pelvis grounded. Her elbows remain slightly bent for a graceful extension.

25. #25Exercise: Tree Poseselective

    Keys: tree pose

    Exercise: Tree Pose Standing tall, she shifts her weight onto one leg, placing the sole of the opposite foot against her inner thigh or calf. Her hands press together in front of her chest or extend upward.

26. #26Exercise: Cat-Cow Poseselective

    Keys: cat-cow pose

    Exercise: Cat-Cow Pose On all fours, she alternates between arching her back downward (Cow) and rounding it upward (Cat). The movement flows smoothly, syncing with her breath.

27. #27Exercise: Chair Poseselective

    Keys: chair pose

    Exercise: Chair Pose Standing with feet hip-width apart, she bends her knees and lowers her hips as if sitting in an invisible chair. Her arms extend upward alongside her ears, and her chest remains lifted.

28. #28Exercise: Extended Side Angle Poseselective

    Keys: extended side angle pose

    Exercise: Extended Side Angle Pose From Warrior II, she bends her forward elbow to rest lightly on her bent knee or places her hand on the floor beside her front foot. The opposite arm extends overhead in a straight line, forming a diagonal from fingers to the back heel.

29. #29Exercise: Half Moon Poseselective

    Keys: half moon pose

    Exercise: Half Moon Pose Balancing on one leg, she leans forward and places her hand on the ground or a block. Her other leg lifts parallel to the floor, while the top arm extends upward. Her chest rotates slightly open to the side, creating a balanced and elegant shape.

30. #30Exercise: Seated Forward Bendselective

    Keys: seated forward bend

    Exercise: Seated Forward Bend Sitting with legs extended straight forward, she leans forward from the hips, reaching her hands toward her feet or shins. Her back remains long and straight, avoiding a rounded posture.

31. #31Exercise: Camel Poseselective

    Keys: camel pose

    Exercise: Camel Pose Kneeling on the ground, she arches her back and reaches her hands toward her heels, lifting her chest toward the ceiling. Her hips remain forward over her knees for stability.

32. #32Exercise: Eagle Poseselective

    Keys: eagle pose

    Exercise: Eagle Pose Standing on one leg, she wraps the opposite leg around the standing leg and crosses her arms at the elbows, bringing palms together. She bends her standing leg into a partial squat to deepen the pose.

33. #33Exercise: Bridge Poseselective

    Keys: bridge pose

    Exercise: Bridge Pose Lying on her back, she bends her knees, placing her feet flat on the ground near her hips. Pressing into her feet and arms, she lifts her hips upward, creating a gentle arch in her back.

34. #34Exercise: Pigeon Poseselective

    Keys: pigeon pose

    Exercise: Pigeon Pose In a lunge-like position, she brings her front leg forward with the shin angled across the mat and extends her back leg straight behind her. Her chest may remain upright or lower toward the ground for a deeper stretch.

35. #35Exercise: Crow Poseselective

    Keys: crow pose

    Exercise: Crow Pose Squatting with hands on the ground shoulder-width apart, she leans forward to balance her knees on her upper arms. Gradually, she lifts her feet off the ground, balancing on her hands.

36. #36Exercise: Boat Poseselective

    Keys: boat pose

    Exercise: Boat Pose Sitting on the ground, she lifts her legs and torso to form a V-shape, balancing on her sit bones. Her arms extend forward, parallel to her legs, and her spine remains long.

37. #37Exercise: Reclining Bound Angle Poseselective

    Keys: reclining bound angle pose

    Exercise: Reclining Bound Angle Pose Lying on her back, she bends her knees outward, bringing the soles of her feet together to form a diamond shape with her legs. Her arms rest comfortably at her sides or overhead.

38. #38Exercise: Upward Plank Poseselective

    Keys: upward plank pose

    Exercise: Upward Plank Pose Sitting with legs extended, she places her hands behind her hips, fingers pointing forward. Pressing into her hands and feet, she lifts her hips toward the ceiling, forming a straight line from shoulders to heels.

39. #39Exercise: Plow Poseselective

    Keys: plow pose

    Exercise: Plow Pose Lying on her back, she lifts her legs overhead and lowers her toes toward the ground behind her head. Her arms rest flat on the mat or clasp behind her back for support.

40. #40Exercise: King Dancer Poseselective

    Keys: king dancer pose

    Exercise: King Dancer Pose Standing on one leg, she reaches back to grab her opposite foot or ankle, lifting it behind her. Her other arm extends forward, and her torso leans slightly forward to balance.

41. #41Exercise: Supported Shoulder Standselective

    Keys: supported shoulder stand

    Exercise: Supported Shoulder Stand Lying on her back, she lifts her legs and hips upward, supporting her lower back with her hands. Her legs extend straight upward, and her body forms a vertical line.

42. #42Exercise: Treadmillselective

    Keys: treadmill

    Exercise: Treadmill Walking She stands tall on the treadmill, setting the speed for either walking or running. Her stride is steady, with arms swinging naturally at her sides, and her steps land lightly on the belt.

43. #43Exercise: Elliptical Trainerselective

    Keys: elliptical

    Exercise: Elliptical Trainer Standing on the foot pedals, she grips the handles and moves in a smooth, gliding motion, mimicking running without impact. She can alternate between forward and reverse strides.

44. #44Exercise: Stationary Bikeselective

    Keys: bike

    Exercise: Stationary Bike Seated on the saddle, she grips the handlebars and begins pedaling. She can adjust resistance for a harder workout, maintaining a steady rhythm or incorporating intervals of speed.

45. #45Exercise: Rowing Machineselective

    Keys: rowing

    Exercise: Rowing Machine Seated with feet secured, she grips the handlebar and pulls it toward her chest while extending her legs. She then returns to the starting position by bending her knees and straightening her arms.

46. #46Exercise: Stair Climberselective

    Keys: stair climber

    Exercise: Stair Climber Standing upright on the pedals, she mimics climbing stairs, stepping upward with a consistent rhythm while lightly holding the handles for balance.

47. #47Exercise: Cable Pulldown Machineselective

    Keys: cable pulldown

    Exercise: Cable Pulldown Machine Sitting with knees secured under the pad, she grips the bar above her head with arms extended. She pulls the bar down to her chest, squeezing her shoulder blades together, then slowly releases it back up.

48. #48Exercise: Leg Press Machineselective

    Keys: leg press, leg presses

    Exercise: Leg Press Machine Sitting on the padded seat, she places her feet on the platform at shoulder width. Pressing the platform away, she extends her legs without locking her knees, then lowers it back with control.

49. #49Exercise: Lat Pulldown Machineselective

    Keys: lat pulldown

    Exercise: Lat Pulldown Machine Sitting with a straight back, she grips the overhead bar with a wide grip. Pulling the bar down to her upper chest, she keeps her elbows flared outward, then returns it slowly.

50. #50Exercise: Chest Fly Machineselective

    Keys: chest fly

    Exercise: Chest Fly Machine Sitting upright, she grips the handles at shoulder height with arms extended but slightly bent. Drawing the handles inward in a wide arc, she brings them together in front of her chest before returning to the starting position with control.

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