Joe's
Digital Garden

Exercise Sequences

The following lists sequences for weight lifting and yoga poses.

Dumbbells

  1. Day One
    1. Curls (Biceps)
    2. Skull Crusher (Triceps)
    3. Shoulder Press (Shoulders)
    4. Pullover (Pectorals/Back)
  2. Day Two
    1. Squats (Legs)
    2. Lunges (Legs)
    3. Romanian Deadlift (Legs)
  3. Day Three
    1. Curls (Biceps)
    2. Bent Over Row (Shoulders)
    3. Kickbacks (Triceps)
    4. Fly (Pectorals)
  4. Day Four
    1. One Armed Swing
    2. Push Ups

Warrior Yoga Sequence

  1. Child Pose
  2. Cobra Pose
  3. Downward Dog
  4. Warrior I
  5. Warrior II
  6. Reverse Warrior
  7. Triangle Pose
  8. Warrior II
  9. Chair Pose
  10. Forward Bend
  11. Pidgeon Pose

Repeat alternating opposite leg forward.

Floor Yoga

  1. Staff Pose
  2. Seated Forward Bend
  3. Head to Knee (Right, Left)
  4. Bound Angle Pose
  5. Wide Angle Forward Bend
  6. Half Lord of the Fishes (Right, Left)
  7. Corpse Pose
  8. Half Wind Relieving Pose (Right, Left)
  9. Supine Pigeon Pose (Right, Left)
  10. Belly Twist (Right, Left)
  11. Wind Relieving Post
  12. Corpse Pose

Moon Salutation Sequence

  1. Mountain Pose
  2. Standing Crescent Pose
  3. Goddess Pose
  4. Triangle Pose
  5. Pyramid Pose
  6. Low Lunge
  7. Skandasana

Linked References