Join the yoga tribe with the Buti workout

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.

BUTI MARCH

Join the yoga tribe with the Buti workout

Areas trained: BOTTOM, FRONT THIGHS, CALVES, CORE

Technique:

* 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.

THREE-LEGGED BOW

Join the yoga tribe with the Buti workout

Areas trained: CORE, SHOULDERS, BOTTOM, REAR THIGHS

Technique:

* 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.

TRIBAL SQUAT

Join the yoga tribe with the Buti workout

Areas trained: BOTTOM, FRONT THIGHS, CALVES, SHOULDERS

Technique:

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.

HALF CAMEL

Join the yoga tribe with the Buti workout

Areas trained: BACK, CORE, BOTTOM

Technique:

* 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

Join the yoga tribe with the Buti workout

Areas trained: SHOULDERS, CORE

Technique:

* 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.

BUTI CLIMBER

Join the yoga tribe with the Buti workout

Areas trained: SHOULDERS, REAR UPPER ARMS, THIGHS, CORE

Technique:

* 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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