Power Yoga Burn: Sculpt & Flow Fusion
WORKOUT SUMMARY
Main Goal
Balance and Coordination
Workout Type
Yoga
Fitness Level
All Levels
Program Duration
4-Week
Days Per Week
5 Days/week
Time Per Workout
30-40 minutes
Equipment Required
Yoga Mat
Target Gender
Other
Yoga-inspired bodyweight sculpting, flexibility, and fat-burning fusion.
A four-week journey blending yoga, bodyweight strength holds, and mobility flows to sculpt lean muscles, improve flexibility, and ignite a mindful fat burn. Focused on balance, core control, and dynamic full-body movements using only your bodyweight.
Lower Body Flow & Mobility
| Exercise | Sets | Reps |
| Standing Toe Touches | 3 | 15-20 sec |
| Skater Squat | 3 | 8-10 per leg |
| Captains Chair Leg Raise | 3 | 12 |
| standing quadriceps stretch | 3 | 10 |
| Glute Bridge | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Bodyweight Lunges | 3 | 12-15 per leg |
| Half Frog Pose Ardha Bhekasana | 3 | 10 |
Core Strength and Stability
| Exercise | Sets | Reps |
| Bird Dog | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| Plank | 3 | 1 |
| Dead Bug | 3 | 12 |
| Lying Upper Body Rotation | 3 | 10-12 |
| cat cow | 3 | 15-20 |
| Rolling Like a Ball crab | 3 | 10-15 |
| seated back extension | 3 | 12-15 |
Full Body Sculpt Flow
| Exercise | Sets | Reps |
| Bird Dog | 3 | 12-15 |
| push up | 3 | 15 |
| Superman exercise | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| Crab Twist Toe Touch | 3 | 15 |
| Chest Tap Push up | 3 | 8-12 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Supine Spinal Twist | 3 | 15-30 sec |
Balance, Core & Flexibility
| Exercise | Sets | Reps |
| arm leg raise | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Bird Dog | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| Crab Twist Toe Touch | 3 | 15 |
| Kneeling T Spine Rotation | 3 | 10 |
| cat cow | 3 | 15-20 |
Power Burn & Flow Recovery
| Exercise | Sets | Reps |
| Floor Hyperextension | 3 | 12-15 |
| Dead Bug | 3 | 12 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Supine Spinal Twist | 3 | 15-30 sec |
| standing quadriceps stretch | 3 | 10 |
| Duck Walk | 3 | 20-30 seconds |
| seated back extension | 3 | 12-15 |
