Monday Workouts

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.

It's Monday, and today we have a total body yoga workout. Kick off your week the best way possible.

You need a kettlebell for swings and high pulls that work the legs, hips and upper back, a resistance band for the glutes, and your mat for bodyweight training with Down Dog push-ups, finishing with core.

I recommend you start with an 8 kg kettlebell and a light or medium resistance band if you are a beginner.

It's Monday, and today we focus on the legs, the arms and the core.

Today's routine:

• 20 goblet squats
• 20 single arm kettlebell swings
• 12 plank to pike slides
• 10 one arm rows
• Twisted Boat Pose

Repeat as many times as you want. I am using a 12 kg (26 lbs) kettlebell, and you need a towel for the slides.

It's Monday, and today we bring focus to the arms, the shoulders and the core.

• 10 dumbbell presses
• 10 bent over rows
• 5 wall walks
• 10 push-ups
• 20 leg raises

You need a pair of dumbbells. Level 2-3.

It's Monday, and today we work on our strength.

• 10 dumbbell snatches
• 15 tricep dips
• 10 step ups
• 4 vinyasas

You need a dumbbell and a chair. Level 1-2.

It's Monday, and today we work on our strength.

• 10 halos (for shoulder strength and mobility)
• 10 upright rows (for the side deltoids and trapezius)
• 10 plank weight slides
• 10 plank to forearm plank slides

This workout has three rounds. Feel free to add a few more.

It's Monday, and here is your yoga workout.

• 20 squats
• 40 mountain climbers
• 12 bent over rows
• 12 push-ups to Down Dog taps

Repeat as many rounds as you want. You need a pair of dumbbells.

It's Monday, and here is your yoga workout. You need a kettlebell.

• 20 kettlebell swings
• 20 goblet squats
• 4 vinyasas
• Navasana hold

Go for at least three rounds.

Welcome to your Monday yoga workout. This is not a yoga class, but strength training is a great way to complement your yoga practice.

For this workout you need a pair of dumbbells (you decide the weight). We work the shoulders, triceps, hamstrings, chest and core. Level 2-3.

It's Monday, and here is your yoga workout. Go for a light pair of dumbbells. It is more about repetition than lifting a lot of weight.

• 10 standing lateral raises
• 20 shoulder presses
• 20 upright rows
• 3 vinyasas

Three rounds.

It's Monday, and this is your yoga workout. You need a resistance band and a kettlebell.

• 15 steps each way
• 10 glute kickbacks
• 10 lunge kettlebell press ups
• 3 vinyasas

It's Monday, and here is your yoga workout.

• 10 hip hinge rows
• 10 dumbbell presses
• 10 bench presses
• 10 side plank side rows

You need a pair of dumbbells. Level 2-3.

It's Monday, and here is your yoga workout.

• 20 kettlebell swings
• 10 dive bombers
• 10 lunge rows
• Boat to half boat holds

Go for as many sets as you want. You need a kettlebell.

It's Monday, and this is your workout for today.

• 10 shoulder presses
• 12 bent over rows
• 15 bench presses
• 10 standing lateral raises
• 20 leg raises

Go for at least three rounds.

It's Monday, and here is your yoga workout.

• 10 push-ups
• 10 kneeling lunge press ups
• 12 glute kickbacks
• 10 kneeling kettlebell windmills

You need a kettlebell and a resistance band.

It's Monday, and here is your yoga workout.

• 20 kettlebell swings
• 5 lunge rows
• 10 Turbo Dogs
• 20 leg raises

All you need is your mat and a kettlebell.

It's Monday, and here is your workout.

• 10 dumbbell snatches
• 10 halos
• 12 plank weight slides

You need a dumbbell and a weight.