Yoga is a great practice to incorporate into your fitness routine. Not only does it help elevate your overall level of fitness, but it can increase your strength and flexibility simultaneously.

So, if you’re looking for a well-rounded workout, look no further. This Yoga-inspired flexibility and strength training workout will hit two birds with one stone.

Bird dogs – 3 sets of 15 reps per side

  • Begin on all fours with your hands directly under your shoulders, your knees directly under your hips and your back relatively flat
  • Slowly raise your left arm forward as you simultaneously extend your right leg backward
  • Once both your leg and arm are in line with your torso, pause briefly before you begin to lower both limbs back to the starting position
  • Repeat on the other side for one rep

Pigeon Poses – 30 seconds per leg

  • Begin on all fours with your knees stacked under your hips and your wrists directly under your shoulders
  • Bring your right foot forward either behind or on the inner edge of your wrist
  • At this point, your right ankle should be in front of your left hip
  • Slide your left leg back, pointing your toes away from your body
  • Hold for 30 seconds before scissoring your hips and drawing your legs toward one another and return back to all fours
  • Repeat on the opposite leg

Sky Stretches – 30 seconds

  • Begin standing, feet shoulder-width apart
  • Reach up to the sky with your arms extended and your head tilted slightly upward
  • Hold for 30 seconds

Rolling side planks – 3 sets of 8 reps per side

  • Begin in a plank position with your forearms planted on the ground perpendicular to your body (instead of parallel)
  • Contract your hips and maintain a straight line from your head to your toes
  • Roll onto your left arm into a side plank position, then extend your right arm and raise it overhead
  • Roll back into the original plank position before repeating the movement on the opposite side for one rep

Stu McGill sit-ups – 3 sets of 12 reps

  • Begin lying on your back with your arms crossed over your chest
  • Bend your left knee and plant your left foot on the floor
  • Engage your core and keep your neck and head in a neutral position as you lift your chest upward
  • Pause briefly at the top of this movement before lowering yourself back down to the ground for one rep
  • Complete the designated number of reps before switching legs and repeating the movement on the opposite side

Frog pumps – 3 sets of 15 reps

  • Lie on a mat with your arms at your sides, your knees dropped out to each side and the pads of your feet pressed against one another to form a diamond shape
  • Squeeze your glutes and lift your buttocks off the floor until your body forms a straight line from your shoulders to your hips
  • Lower your buttocks back down to the ground for one rep