Start in a half-lotus position with your right foot on top of your left hip crease. Lift your chest up and exhale around the back to push your chest forward. Now bring your arms up and keep breathing and squeeze your core nice and tight. You’ll feel it through your obliques as you circle it left. Focus all your energy beneath your sternum. Keep moving around and round, do it with your hands over your head, and then back again. Take it front to back, push that chest out, and lift the chest nice and tall and so arms come up, forward fold
Hip Circle and Knee Tuck
Go into a plank, hands down, squeezing with the core, and then you’ll start it moving as your knees come up and back, up and back. It’s quick. Keep breathing, keep your core centered. Move into downward dog. Stretch!
So now go back to a half-lotus with the opposite foot crossed over. Same as before: hands on the knees, front to back, your body will arch over and then straighten, quickly, multiple reps. Then circle to the right and circle to the left.
Now get back into the plank position. This time you’ll sink that plank position all the way down into a four-limbed staff position. This one is tough: you’re moving your bum up and down, little pulses, and after five reps or so you’ll also sway it slightly from side to side. Hold your shoulder blades together!
Glide from the four-limbed staff position into an upward dog position. Dow in this position rotate your hips, left to right, five reps, ten reps, and then go back into downward dog and breathe.
Move quickly from downward dog into a wide squat position; keep your heels in and lift the chest. Raise up two inches and go left to right, left to right, little pulses. Now your cardio is high. Keep at it! Lift the arms to add more cardio.
This sequence really stretches you out. Combine slow strong stretches with pulses and then back again. “Hold it in trikonasana, take a big breath in your trikonasana, look up to that left palm, engage the left oblique, we are coming straight up with the arms,” says Gold.
Hop to the center, then to the left. Hop to the center, then to the right. This is quick and high-energy. Then stop and hold. You’ll do a number of moves here in a very short time. Cobra to downward dog. Take it low to challenge yourself more. The raise your right leg high and move it to the left, turning your body and step into a high lunge.
What then follows is a very quick sequence: triceps push-up, cobra to downward dog, triangle sequence, Then bring your knee up to your elbow, bouncing, fast. Another wide squat sequence follows, and then a fast knee raise of 10 reps follows by 10 reps with arms up and adding a bounce.
Do a plank and into downward dog, bring up the right leg and cross it over, same on the left side. Reach up the back, press your knees back and take your right arm under, your left arm is going to bind behind your back, look up toward your left shoulder.
With this workout, you’ll sculpt, stretch… and sweat!