Lately I’ve been playing around with some yoga routines within my own personal workouts and for my fitness boot camps in Milwaukee, WI.

Now, I am not claiming to be a yoga expert. However, I am very flexible and have studies and applied lots of yoga movements into my training systems.

Yoga typically consists of lower to moderate intensity isometric holds using a host of body weight based exercises that help build strength, flexibility, balance, and mobility- with a particular emphasis on core stability.

So why not infuse some yoga style training with some interval training music to mix things up baby?!

I call it BOOTCAMP YOGA because of the fact that we are going to be doing a more intense version and format of these holds than traditional beginner-level yoga classes.

I love using the 50-10 Five-Exercise Circuit from Bootcamp Dynamite powered by Workout Muse for these yoga workouts.

This last phase of camp we used the bootcamp yoga routines outlined below as our first 2 workouts. My group was coming off a 3-week end of summer break, so I wanted to ease them back into the training since I was assuming they didn’t do as many of the maintenance workouts as I would have liked, ha ha!

The workouts allow for a lower intensity strength and conditioning workout with a particular emphasis on core stability, balance, flexibility, and mobility.

Furthermore, isometric holds allow you to strengthen the same areas of the body without providing the same level of next day soreness as typical full range of motion exercises performed at high speeds or with heavy loads. Remember, I didn’t want my clients to be too sore in the first week back coming form a long lay-off!

Bootcamp Yoga Routines

-You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise yoga circuit. Perform this 5-minute circuit up to 4x for 20 total minutes.

Bootcamp Yoga A

Exercise#	Exercise Category	Exercise Variation
1	Double-Leg: Bilateral Hip-Dominant	Hip Extension, Good Morning, Back Pillar, or Reverse Push-up Hold Variation
2	Push: Horizontal Push	Push-up Hold Variation
3	Single-Leg: Unilateral Knee-Dominant	Split Squat or Single-Leg Squat Hold Variation
4	Pull: Horizontal Pull/Scapular Retraction-Depression	Rowing or Y, T, W, L, I Hold Variation
5	Core: Linear Stabilization or Trunk-Dominant	Front Pillar Hold Variation

Bootcamp Yoga B

Exercise#	Exercise Category	Exercise Variation
1	Double-Leg: Bilateral Knee-Dominant	Wall Sit or Squat Hold Variation
2	Push: Vertical Push	Vertical Push-up Hold Variation
3	Single-Leg: Unilateral Hip-Dominant	Single-Leg Hip Extension, Good Morning, Back Pillar, or Reverse Push-up Hold Variation
4	Pull: Vertical Pull/Scapular Retraction-Depression	Rowing or Y, T, W, L, I Hold Variation
5	Core: Lateral/Rotational Stabilization or Hip-Dominant	Side Pillar Hold Variation

Lastly, typical yoga exercises tend to be held for 5-10 deep inhales and exhales, which comes out to about 50 seconds of work just like the 50-10 format above. And since most of the exercises are body weight based these yoga workouts allow for quick, seamless transition times of 10 seconds or less.

I hope you enjoy these change-up pace yoga workouts. They’ll be well received by your campers and personal training clients

Crank it!

BJ

PS- For more info on 50-10 interval workout music as demonstrated in the aforementioned yoga workouts, please click the link below:

Best Bootcamp Interval Workout Music

PPS- If you live in Milwaukee, WI and want more info our Get Sexy Boot Camps, please click the link below:

Best Milwaukee Personal Trainer

Tags: best milwaukee personal trainer, bootcamp, bootcamp dynamite, interval training music, interval workout music, workout muse, yoga workouts

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