Power yoga fusion is sweeping the States — get the experience with this no-kit-required home workout.
BUTI YOGA is the brainchild Bizzie Gold and has been making serious waves in the fitness industry on an international scale.
The unique fusion combines three aspects — power yoga, tribal dance and plyometrics.
The first thing you’ll notice about the combination of traditional downward dogs, marching poses and explosive movements is that it’s tough.
It’s a yoga workout which offers a high-intensity session with constant movement, challenging positions and high volume.
As a result, it ticks both strength and cardio boxes without using any kit, so you can get the best of Buti at home, too.
Buti also offers the relaxing element of yoga — it’s a confidence booster and a great way to get into shape.
HOW TO DO IT: Perform each move for the allotted time for your level, taking around 10-20 seconds’ rest between each of the moves.
Beginner: 1 x 25 seconds;
Intermediate: 1 x 30 seconds;
Advanced: 1 x 40 seconds.
Areas trained: BOTTOM, FRONT THIGHS, CALVES, CORE
* With your feet together, lower your bottom to the floor into chair position. Keep your heels planted.
* With your hands to your heart or you arms extended to your side, drop your tailbone to the floor and bring your belly button to your spine.
* Once you’re in a squat, step a leg out and back to the midline. Repeat this, alternating sides with each step.
HOT TIP: To make this harder, increase the speed at which you step out, or raise the arm opposite the stepping foot.
Areas trained: CORE, SHOULDERS, BOTTOM, REAR THIGHS
* Start on all fours, inhale and lift your right leg. Lift your left arm, palm facing forward.
* Scoop your left arm around to bind with the inner arch of your right foot. Extend both up toward the ceiling on the inhalation and hold.
* Repeat on the other side for your level’s allotted time.
SAFETY TIP: Keep your neck long.
Areas trained: BOTTOM, FRONT THIGHS, CALVES, SHOULDERS
n With your feet slightly wider than hip-width apart, squat low as you punch your arms down toward the floor forming an “X”.
n As you ascend from the squat position, row your x arms back, lifting one knee at a time, alternating the knees with each rep of the exercise. SAFETY TIP: Keep your chest up and shoulders back in the squat.
Areas trained: BACK, CORE, BOTTOM
* On your knees with your knees and feet hipwidth apart, take hold of your heels and lift your chest to the ceiling, arching your lower back.
* Lift one arm up toward the ceiling.
* Circle that arm across the body and over to the opposite side.
* Repeat, slow and controlled, to open the chest and back.
* Repeat with the other arm.
SAFETY TIP: Don’t let your head drop back if it doesn’t feel comfortable.
PLYO KNEE DROP
Areas trained: SHOULDERS, CORE
* From a standing straddle position, with your hands on the floor, drop one knee inward.
* As you return to the starting position, hop on both feet drawing your tailbone toward the ceiling.
* Repeat this movement on the opposite side.
* Do this series of movements in rapid succession to increase your heart rate.
SAFETY TIP: Make sure you land softly.
Areas trained: SHOULDERS, REAR UPPER ARMS, THIGHS, CORE
* From plank position slowly lower your hips toward the floor. Inhale, drawing one knee into your chest.
* Drop your hips down toward the floor once more. Repeat on the opposite side
HOT TIP: This can be done with slow isometric holds or as high-intensity exercise with quick changes from side to side.
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