LIV LO takes us through a Fitsphere full body workout that pushes your physical limits.
There are yoga sessions, and there are yoga sessions with weights. “i didn’t just want to do traditional yoga,” liv says. “yoga is a mental game, but once you add weights, it becomes more physical. They’re eﬃcient, are great for lean muscle building and resistance training.”
This is a full body workout in the literal sense of the word. “each movement is designed to work out your entire body instead of being focused on one body part at a time,” she explains. So instead of doing a set of crunches (that only work the core) and moving to a diﬀerent part of the body, you’re powering through a holistic workout. “you could be working on the strength in your upper body, your flexibility, and opening up the hips and rotating the thigh, all at the same time.” it’s way more eﬃcient, and more than gets the job done.
Complete as many reps as possible in 30 seconds before moving to the next movement. Do the total set on one leg to the ﬂoor, stand up and work on the other leg.
TOTAL TIME 10 minutes
1 TRICEP HIGH LUNGE
2 BEAT THE HIGH LUNGE
[A] Keep the left leg back in a high lunge. extend your arms directly in front of you, while keeping your shoulders squared.
[B] pulse arms up and down to the second - 15 pulses with palms up, 15 pulses with palms down.
3 DYNAMIC PYRAMID FORWARD FOLD
Straighten the right leg now so your legs form a triangle with the floor. Square your hips and point your back foot 45 degrees. If your knees are not straight, step the back foot in to narrow your triangle stance.
[A] pull your core in as you lean your body forward. extend your arms behind so that they are in line with your spine, [B] bend your arms towards the chest in a bicep curl.
4 IN AND OUT WEIGHTED SQUAT
[A] place your feet slightly more than shoulder width apart, and come down to squat with your hands touching the floor (if you can) with back flat. Make sure you’re sitting back with a straight spine and open chest.
5 FLYING WARRIOR 3
[A] position yourself in a Warrior 3 pose, balancing on the left leg as your torso and back leg are in a straight line. Extend your arms such that your biceps are next to the ears.
Sports bra and tights, both from reebok.
Get on all fours with your hands under your shoulders and your knees under your hips. Option: place a weight in the nook of the right knee.
[A] balance with the weighted right leg off the ground such that your knee is as high as the hip. Squeeze the glutes as you give the weight a small lift to pulse, and keep your hips squared.
Sports bra and tights, both from Reebok.
7 FIRE HYDRANT
[A] Stay on all fours with your hands under your shoulders and your knees under your hips. Option: continue with a weight in the nook of the right knee.
8 RENEGADE ROW
[A] Hold your body in a plank position, holding the ﬁt spheres beneath your shoulders. Otherwise balance on your palms
[B] Pull one weight towards your chest while maintaining the plank position. Return the weight to the ﬂoor and repeat on the other side.
9 FITTER LOW BOAT
Sit with your feet in front of you. Lower your back while keeping your head and shoulders off the ﬂoor.
[A] Keep your legs off the ground while holding your arms out in front of you.