DDP YOGA 13-WEEK WORKOUT GRID PDF

Oxygen is the fuel for your muscles. In any workout, controlling your breath makes your workout easier and helps to break down stored fat and convert it to high octane fuel. For those of you who have not worked out for a very long time and need some modifications to get through the basics, DDP takes you step-by-step so almost anyone can do this! Diamond Dozen - Various Segments totaling 45 Minutes Includes the fundamental positions at the heart of every workout. This no impact workout helps to build up your weakest link that keeps you in top form. Below The Belt — 39 Minutes Ok ladies!

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Oxygen is the fuel for your muscles. In any workout, controlling your breath makes your workout easier and helps to break down stored fat and convert it to high octane fuel. For those of you who have not worked out for a very long time and need some modifications to get through the basics, DDP takes you step-by-step so almost anyone can do this!

Diamond Dozen - Various Segments totaling 45 Minutes Includes the fundamental positions at the heart of every workout. This no impact workout helps to build up your weakest link that keeps you in top form. Below The Belt — 39 Minutes Ok ladies!

I specifically had you in mind for this one. Wanna lose weight quickly or tone up? This one is for you! Sexy, slim waistlines and ripped abs require a red hot core workout!

Take less than 13 minutes to build core strength and create that flat stomach of your dreams! Wake Up — 11 Minutes Before you roll out of bed, shake off the rust and get your day started with Wake Up!

Stand Up — 34 Minutes Get off your butt with this minute, highly condensed workout that has you standing at all times and focusing on balance; the foundation of fitness. Perfect for those with bad knees. Stand Up gives you a complete workout on your feet, with no impact. This no-impact workout helps to build up your weakest link and keeps you in top form.

This is my own personal workout for serious fanatics who are ready for the challenge If you want a real challenge, this is it! There is nothing too challenging with this workout and you can do it right from your bed. This will get you moving in the bed to help loosen those joints and help you gain flexibility. Fill your body with more energy by learning a few more positions with this workout including strengthening your core stomach muscles to make sitting up easier.

You will learn the names of the different moves and how to properly do them using the chair. You will learn about Dynamic Resistance and how to modify the moves based on your needs.

Chair Force I - 14 minutes This workout is a good starting point if you are having trouble with balance or standing for long periods of time.

You will be working on getting your legs moving and raising your heart rate by using Dynamic Resistance. Chair Force III - 20 minutes Not only will you stretch out those shoulders, arms, and legs, you will work on stretching out your back so you can tie those shoes again! A bit more challenging than the previous chair workouts, but you will be gaining more muscle as you work through this minute workout.

Chair Force V - 24 minutes You should feel stronger and ready to graduate to our Stand Strong series by the time you finish the most challenging and the last workout in our chair workout series. Stand Strong I - 18 minutes In this workout, you will be on your feet using a chair to assist you with balance.

Use this workout to familiarize yourself with using the chair. Without question, this workout will help strengthen your legs and get your heart rate up! Stand Strong II - 19 minutes Adding just a little bit extra in this minute workout, we walk through how to do lunges using the chair to help you balance.

This work- out will help you gain back some of that lost energy! Chair Warrior I - 50 minutes Build strength in your lower and upper body with Arthur Boorman, a disabled veteran who began his transformation by using a chair for additional modifications.

DDP will coach you on how to use the chair, if needed, while working through the moves. This minute workout will increase your heart rate and get the oxygen moving through your body.

Energy - 20 minutes This workout takes all of the key moves you learned in the Diamond Dozen and combines them into an easy-to-follow flow that gets your body energized! Synergy - 30 minutes Synergy is an extra workout that is part of our beginner series. If you are ready to get out from behind the chair and into the regular DDPY program, give Synergy a try. Open up the lower back, shoulders and hamstrings in this one. No Lunges. Alligator Planks Some more fun around Alligator and its challenging variations.

Closing out with a one minute plank. Super Body Flow A straight forward flow to work the whole body in a short amount of time. Gator Sphinx Mania Part 2 of this series. Gets Weird A workout based around the Road Warriors, some interesting transitions make for a new flow. Ending with deep hip and hamstring work. Core Cracker Christina takes you through a challenging workout that will have your core shaking by the end.

A unique exploding lunge sequence to challenge your balance. Shoulder Burn A fantastic short but challenging workout based around shoulder strength.

DDPY Extreme 3. Terrible 10s Terrible 10s Works those shoulders and legs hard. Harrier Jet At no point does your chest hit the mat in this extreme workout.

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Brataxe But are the moves the same as in volume 2 like the mix tape and the double black diamond just harder? I know there are several systems out there that truly are just around a half hour, Body Revolution weel one of them. I was just extremely disappointed when I got my Firm Express and found that they were basically falsely advertising. I thought he did a really good job of telling you how to engage the various parts of your body through the moves. Contact Us — Video Fitness — Top.

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