Sweaty. Energized. Accomplished. Zen. These are just a few of the words many Life Time members use when they describe how they feel after taking Warrior Sculpt — a class that blends traditional yoga moves with both cardio and strength training.
“You can expect dynamic and energizing exercises while also incorporating elements of mindfulness and breathwork,” says Logan Kolnberger, a group fitness instructor at Life Time in Chanhassen, Minn. “Combining yoga and strength moves helps improve flexibility, build muscle, and increase endurance — all in one class. It’s a great way to add additional mental and physical challenge to the benefits of yoga.”
The class begins with a warm-up, then is followed by a series of yoga flows and sequences that incorporate light dumbbells. You’ll then be guided into a series of targeted strength exercises for the upper body, lower body, and core, along with cardio intervals. You’ll end with a series of stretches before finishing in final savasana.
To get an idea of what this class is like, we asked Kolnberger to demonstrate four exercises commonly performed in Warrior Sculpt.
1. Figure Four to Bicep Curl
“Figure four is a great stretch for your hamstrings, calves, and hips, and can help to relieve tension in your spine and neck,” says Kolnberger. “The addition of the bicep curl helps activate and strengthen your biceps.”
- Start in a standing position, holding a medium-weight dumbbell in each hand at your sides.
- Slowly lift one foot off the floor and cross that ankle over your standing thigh. This is called figure four pose.
- Sink low in your supporting leg, lowering your hips toward the floor.
- Keeping your elbows pinned into your side body, bring your palms up toward your shoulders for a full-range bicep curl.
- Hold the figure four pose and continue your bicep curls for eight reps.
- Repeat on the opposite leg.
2. Horse Pose to Star Pose
“This is a compound movement, meaning it requires the use of several muscle groups to perform, and you can expect to see these types of movements often in Warrior Sculpt,” says Kolnberger. “Horse pose helps strengthen and stretch your legs, and moving into star pose involves an overhead press, which works your shoulders and activates your inner thighs all at the same time.”
- Holding a medium-weight dumbbell in each hand at your shoulders, start with your feet a little wider than hip width apart with your heels in and toes pointed outward.
- Keeping your chest lifted, bend your knees until they align with your hips (or go as far as your range of motion allows).
- Pressing your heels into the mat, extend your legs straight to stand back up while zipping your inner thighs together. As you stand up, press the dumbbells straight overhead while relaxing your shoulders down and away from your ears.
- Repeat for eight reps.
3. Narrow Row to Pushup
“This movement activates your chest, arms, and core, which all help build upper body strength,” Kolnberger explains. “You can aways modify and do the pushup on your knees as needed.”
- Start in a high plank pose, holding a light- or medium-weight dumbbell in each hand.
- Step one foot through to a low lunge.
- Keeping your lower abs engaged, hover your lower belly near your front thigh and hold the dumbbells framing your front foot.
- Row the dumbbells back to your hip crease, hold briefly, and then extend your arms back out and down.
- Plant your dumbbells back onto the floor and sweep your front foot back into a high plank.
- Complete a push-up.
- Step your other foot through to a low lunge and repeat the rowing movement, then the pushup.
- Repeat the sequence, alternating sides for 30 seconds.
4. Three-Legged Dog to Knee Tap
“This move is great for shoulder and core activation,” says Kolnberger. “Be sure to round through your shoulders and rely on your lower abs to help drive your knee in toward your chest.”
- Start in downward dog pose, with your hips up toward the ceiling and your hands planted on the mat or an optional dumbbell in each hand.
- Lift and point one foot toward the ceiling, hold briefly, and then drive that same knee toward your chest, so you’re in a three-legged high plank position.
- Tap the knee of your raised leg down onto the mat.
- Drive your knee up and back into your chest, using your grounded foot to help you lift and your arms to steady you. Make sure your hips don’t start lifting back to downward dog.
- Continue the knee tap to knee drive in a high plank position as guided by your instructor — typically four to five reps — before switching to the opposite side and repeating.
