This is a full body workout with a 10 kg weight. Choose a weight that keeps you going through the whole sequence.
We move through drills such as Dolphin to Chaturanga push-ups for the shoulders, lunge pulses for the glutes and legs, halos for strength and mobility in the shoulders, and squat snatches for the lower and upper body, finishing with Navasana for the core.
Repeat the sequence as many rounds as you like. I recommend four.
