Program introduction

If you are into Yoga, chances are, you are commited to your overall health and fitness. Strength training is an important part of your movement diet. The American College of Sports Medicine recommends at least two strength training sessions a week on non consecutive days. Put simply, you get more bang from your buck for strength training than for any other fitness modality.

This program is designed to support you in getting stronger for your practice and stronger in your life. A month of consistent effort is absolutely enough time to see results. To get the most out of your program, try to do workouts A, B and C on non-consecutive days every week. Use resistance that challenges you, but that allows you to maintain good form to target the desired muscle groups.

Workout Structure

Workouts are composed of two supersets (except workout C) and a Final Set. For each superset, you will perform the two exercises back to back with no rest, then rest for a minute before performing the next set. For the final set, observe the same amount of rest. 

Equipment Needed

I have intentionally designed this program to be minimalistic and home fitness friendly. All you need is a resistance band (ideally 3 of varying resistances) and a chair or bench. A kitchen chair without arms will work just fine.

Time Needed

Each workout should take you 30-40 minutes. If your workouts are taking much longer, you are probably resting too much between sets! It’s important to keep the intensity up for the alloted time, so set your timer for 6 -120 seconds after each set and hop right in when the time is up.