I’m back with one final Summer Sweat Series workout to share before the season ends. Lindsey’s Summer Sweat Series workouts were a game-changer for me this year. With a lot of travel over the past few months, bodyweight routines and workouts that required only a pair of dumbbells kept my fitness on track. Speaking of travel: I’m heading to Europe tomorrow—Mark and I fly out of Chicago and will arrive in Bergen on Friday. We’ll spend eight days in Norway with a close high-school friend, Lars, and his girlfriend, Solfrid. The hiking and scenery there look incredible, and I’ve been daydreaming about it nonstop.
Right now I’m packed and ready. I’ve been in Milwaukee since Monday and will meet Monique in Illinois today—we’re already planning for 2017, which feels wild. But for now, here’s a balanced workout that blends yoga, stability, and core strength into one effective circuit. You don’t need equipment to get a powerful resistance session; your bodyweight is enough. To increase difficulty, add 5 lb dumbbells or repeat the circuit three times instead of two.
SUP Power Yoga + Plank
Equipment Needed: None (optional 5 lb dumbbells)
Warm-up: 20-minute light run or equivalent dynamic warm-up
How to perform: Repeat the circuit 2–3 times depending on fitness level.
5 Walk-Out Planks
- Stand tall with feet hip-width apart and arms relaxed at your sides.
- Hinge at the hips and fold forward, placing hands on the floor (bend knees if needed).
- Walk your hands forward until you reach a high plank position with a straight spine.
- Hold the high plank for a moment, then walk your hands back toward your feet and stand up.
- Repeat for the prescribed number of repetitions.
10 Plank Launchers
- Begin in high plank with shoulders over wrists and core engaged, forming a straight line from head to heels.
- Shift your weight back toward your heels by bending your knees and lowering your hips into a squat-like plank.
- Explosively drive forward into a high plank position, keeping the core tight.
- Repeat with controlled movement and steady breathing.
5 Push-ups + Crescent Lunge (alternating legs)
- Start in high plank with a neutral spine and engaged core.
- Lower your chest toward the floor, keeping elbows close to your body.
- Push back up to high plank, then bring your right foot forward between your hands.
- Rise into a crescent lunge with the front knee stacked over the ankle and arms reaching overhead.
- Lower your hands and step the front foot back to return to high plank. Repeat, alternating legs.
10 Chaturanga Rolls
- Begin in Down Dog with hips lifted and shoulders engaged.
- Shift forward into high plank, maintaining a strong core and straight line from head to heels.
- Lower halfway into a Chaturanga, keeping elbows close to your ribs and body aligned.
- Press back up and return to Down Dog—this flow counts as one rep. Repeat for the set.
10 Plank Knee Pulls
- From high plank, pull your right knee toward your right elbow while keeping hips stable.
- Return the right leg to plank, then pull the left knee to the left elbow.
- Continue alternating, focusing on controlled movement and a strong midline.
10 Bird Dog (alternating)
- From tabletop (hands under shoulders, knees under hips), engage your core and keep a neutral spine.
- Extend your left leg back and right arm forward, keeping hips square and avoiding lower-back arching.
- Hold for three seconds, then return and repeat on the opposite side.
10 Side Plank Reach-Throughs (5 per side)
- Set up in a forearm side plank with your right elbow under your shoulder and feet stacked or staggered.
- Lift your hips and extend your left arm overhead, keeping the body lifted and aligned.
- Reach the left arm under your torso, rotate slightly, then return to the starting position.
- Complete desired reps, then switch to the opposite side.
10 Low Plank Leg Lifts (alternating)
- In forearm plank, maintain a straight line and activate your glutes and core.
- Lift your right leg as high as you can without rotating the hips, squeeze glutes at the top.
- Lower and repeat with the left leg. Alternate for the set.
10 Down Dog → Up Dog Flows
- Start in high plank and press back into Down Dog, hips lifted, arms strong.
- Shift forward and lower through a cobra or Upward Facing Dog variation, opening the chest.
- Push back into Down Dog and repeat, moving smoothly between the two postures while pausing briefly in each.
10 Superman Lifts
- Lie face down with arms extended overhead.
- Simultaneously lift arms, chest, and legs off the mat, engaging the lower back and glutes.
- Hold for two seconds, then lower with control. Repeat for the set.
This routine combines suppleness, stability, and core strength—ideal for improving balance and functional fitness without equipment. If you’re new to the Summer Sweat Series, search for “Summer Sweat Series workouts” or explore additional workout options under the series title to find more routines that fit your schedule and goals. Modify or scale movements to match your current level, and enjoy the full-body benefits of this SUP Power Yoga + Plank circuit.