Skills & Drills: Circuits for Strength

Establish the foundations of your strength practice by exploring the fundamental bodyweight skills used throughout this program. After warming up your body, move through three circuits of pushups, squats, diver pushups and core work, finishing each exercise with an isometric (static) hold. With progressive options for all levels, you'll challenge the muscles of your arms, back, legs and core. Cool down with sama vritti (equal breathing) to calm your nervous system and leave your mat feeling strong and centered. Props Needed: A strap.

Leap into plyometric training, using dynamic jumping movements to create elasticity throughout your body's tissues, and increase your metabolism and heart rate variability. Begin by slowly stretching your shoulders, wrists and calves before building to a plyometric version of surya namaskar, also known as a "burpee namaskar." Challenge yourself with a sweat-inducing HIIT circuit to round out the class, maintaining patience and consistent effort.

Slide back into action with a series of eccentric mobility drills based on familiar yoga poses. You'll use wide-range movements in your shoulders and pelvis to create length and broaden your wingspan. Prepare your body with gentle stretching and movement before gliding through a dynamic circuit of simple, yet potent exercises that will work your shoulders, lats, biceps and triceps. Make sure you have a wood floor and a blanket nearby or grab some paper plates for sliders to get the same result. Props Needed: A blanket or paper plates. Props Suggested: A block.

Use slow and steady motion to emphasize the eccentric phase of movement, when your muscles are lengthening rather than contracting. Lowering slowly further develops your muscle tissues, creating the type of strength required by many yoga poses. Warm up your spine, shoulders and hips to prepare for a circuit of slow, but powerful whole-body exercises. Mindfully modulate each release and feel yourself growing longer and stronger with every movement. Props Suggested: A block.

Expand upon the foundational plyometric skills you've learned to include asymmetrical jumping and spinning in three planes. Map these skills during the first half of the session before building an endurance and coordination circuit full of creative movements. This nonstop class offers plenty of modifications throughout, so bring a playful attitude and get ready to have fun!

Practice a repeating circuit of blanket drills to focus strength through the lateral and spiral lines of the body, concentrating on the core. Challenge yourself with lateral slides and dynamic variations of plank, intersecting the core in innovative ways and helping to connect the hemispheres of your body. You'll need a slippery floor with a blanket or towels, but if you're on carpet you can use paper plates for most of the drills. Props Needed: Two blocks and a blanket or paper plates. Props Suggested: A yoga mat.