If you’ve followed me for a while, you’ve no doubt heard me compare yin and yang exercise to a double shot espresso and a soothing, herbal tea. Both have incredible benefits! On their own, however, each approach has its limitations:
Without some fire and power in the mix, the super-yin yoga junkie can wind up lacking in muscular and cardiovascular power and endurance. Without some flow, ease and recovery time, the super-yang, fast-paced gym lover is bound to get injured, burned out, or both!
Our bodies are all different and respond to different things, but regardless of your preference – aka your comfort zone – it’s important to understand the role of variety for improving the way your body performs on a hormonal level, right through to the way you look, feel, and move, every single day.
Keeping the above in mind, let’s have a little look at a split I would recommend for the fiery, super-yang chick looking to transform her body:
➕ 2-4 x strength sessions
Strength training comes in many forms. Speak to your coach to discover what will work for you.
➕ 1-2 x HIIT sessions
Sprints – when performed properly with 100% intensity – are hard to beat here, but HIIT circuits, spin, and boxing are great options too. I often suggest 1 x sprint + 1 x other.
➕ 1-3 x yoga
You should be using release & stretch techniques to improve mobility every single day, but you and I both know that you’re inconsistent with this, so I strongly recommend 2 x 60-90min yoga sessions each week to lengthen those tight muscles and keep you in check. Yoga is also a great way to build on and challenge your strength in a whole different way.
How might the above look in a weekly routine? There’s loads of different combinations you could play with, but here’s one example:
TUESDAY: Yoga and/or sweat. Boxing or spin would be great here!
THURSDAY: Yoga and/or sweat. Boxing or spin would be great here!
FRIDAY: Strength. Aim to keep your legs relatively fresh for tomorrow.
SUNDAY: Walk and/or yoga
It might seem a like a lot, and it is, but I can guarantee you that the chick with the ass you want didn’t get it by sitting on the one she has! (Sorry babes, but it’s true)
- Anything less than 4 workouts a week is mostly just maintenance. That’s not to say that you’re wasting your time by doing less, but it will be a much slower process. In fact, research shows that results improve up to 50% in those increasing from 3 days to 4 days per week. Pretty significant, right?!
- Most people quit at about 40% of what their body is actually capable of. When you get comfortable feeling uncomfortable, that’s where the magic happens!
NOTE: the above is just one example. If you’re more of a gentle, yin-style mover, the recommended workout split would obviously look quite different. Again, our bodies are all made up a little differently and respond to different things, but regardless of your preference – your comfort zone – it’s important to understand the role of variety.
For more help designing your ideal program or finding out what movement would best suit your needs, invest in a qualified coach and commit to making positive changes for your mind and body. Remember: when healthy is a lifestyle, you look good and feel great… always.
Much love, beautifuls.
Pic by fit babe Nathalya Cabral