My daughter is a very fit rugby player and loves different ways to stay healthy. One way she does this, when shes not playing or at practice, is taking classes at a gym called Hustle and Flow. She does an energy exchange there. An energy exchange is where you volunteer your time doing jobs in the gym such as light cleaning and in return get to take classes for free. Since the gym has shut its doors temporarily during the pandemic, they are encouraging people to stay healthy and work out at home. They have been sharing workouts like this one and its fantastic!

All you need for this work out is a yoga mat, tall glass of water and Spotify for the playlist. The idea is each exercise is done to the beat of songs listed below for the entire song. Its a beast workout and I guarantee you will sweat! So lets get to it!

This is the playlist I have been exercising with. Make sure that suffle play is off when you start so you can concentrate on the exercises to be done. Don’t know how to create a playlist? Click here for step by step instructions.

Below are the exercises for each song. I have included a link for each exercise (if they are available) but as you get going you will be able to flow to each exercise easily. I suggest that you read through the entire workout first, look at the links, then begin. I have also included some modifications especially if you are just starting out with it so don’t give up, you can do this!

ForeplayWarm up – March on the spot, dance to the beat of the music, get ready to sweat!

MoroccoSquats with an Alternating Twist at the Top – As it says do a squat then when you stand back up twist at the waist. Squat twist to left, squat twist to right etc.

Million VoicesJumping Jacks

Right BackGlute Raise (Bridge) with arm extension – Glute Bridge is pretty straight forward but instead of keeping your arms at your side raise them over your head as you lift then back down to your side when you lower. If you have any issues with your back feel free to keep your arms as is.

Heal Me Tricep Push Up – The link for this exercise has 3 good variations. If you feel you cannot do 3 minutes of continuous push ups like me do 12 (or however many you can do) then do a quick child pose stretch. (lean back on to your heels keeping your head on the mat and extend your arms forward on the mat). Now go back to doing the push ups and stretch it out as needed till the song is over.

The Golden AgeTable top leg lift – On hands and knees with hands under shoulders and knees under hips, Lift bent leg backward and up as high as you can toward ceiling. Flex foot toward the ceiling. Keep hips parallel to the floor (try not to move the hips when doing the exercise). Squeeze your glutes as you lift your leg. once you bring your leg down extend that leg sideways over the opposite leg. Bring knees back under hips and repeat trying to keep time with the music. In the original series of exercise routine this was done twice. I suggest doing the left leg 12 times and then switch to the right leg for 12. Alternate till the song is over.

Iron – Skaters – This is a fun little exercise and will get your blood pumping! If you find this version is too intense feel free to do side steps.

You Da One – Reverse Lunge with Arm Extension – Focus on form.

Begin – Waiter Palms Up, Extend, Palms Down – This is one of my favourites. You can really groove to the music.
I wasn’t able to find a link for this one so I will explain it best I can. Stand straight with your arms by your side. Bend at your elbows palms facing up like a waiter carrying a tray. Extend your arms straight out in front of you turning your palms down. Bend your arms back to starting position turning your palms up again. Once you get going squeeze your shoulder blades together every time our bend your arms back to starting position. It sounds simple enough but keep doing it to the beat of the music. It’s a burner!

Civil War – Walking Plank – Oh Nelly this is a hard one! Again, take breaks as needed like sitting back into extended child pose. You can do a full plank or a plank on your knees if you need a modification. Start in high plank position. (on your hands not forearms) To the beat of the music alternate left right left right from high plank position down to your forearms (lower plank) and repeat to the beat of the music. Basically your arms will go up, up, down, down, up , up , down , down and so on.

River – Burpees – Who ever invented Burpees, I curse you! This is a hard one but feel free to take mini breaks and step side to side!

Return of the Mack – Scissor Kicks I find it helpful to place your hands palms down under your butt to help with your lower back.

Interlude – Start to cool down, move slowly and take a sip of water. This is a very short song getting you ready for recovery.

Big Light – Now its time to chill I like to use the relax/breath app on my fit bit whilst I settle into shavasna. Shavasna (also called the Corpse Pose) is a very relaxing yoga pose. Lying on your back, let the arms and legs drop open, with the arms about 45 degrees from the side of your body. Close your eyes, and take slow deep breaths through the nose. Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath.

All done! CONGRATULATIONS you did it!!!