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TS8 ∞ Day 18 (HappyWorks)

Today for HappyWorks, we’re separating the 16 movements into two sub-circuits of eight exercises.

You can repeat the first circuit as many times as you would like; we recommend 3-5 times for optimal results. 

A) 12 Bridges
B) 12 Banded Rows
C) 8 Push-Ups
D) 8 Chair Dips
E) 16 Bird Dogs
F) 12 Banded Curls
G) 4 Hindu Push-Ups
  1. Enter Downward-Facing Dog.
  2. Inhale + Transition to Upward-Facing Dog.
  3. Utilizing the core muscles to “dive” through our arms, we are “swimming up” into Upward-Facing Dog. 
  4. If you’re new to this exercise: Inhale into Upward-Facing Dog, Exhale into Downward-Facing Dog. It’s as simple as that for now! All the best on your healing & strengthening journey. 
 
H) 12 Calf Raises

We recommend performing the second circuit only after finishing the first. 

I) 12 Banded Shrugs
J) 8 Sit-Ups
K) 8 Pulse-Ups
L) Reverse Table: 24 Leg Extensions
  1. Enter Reverse Table Top Pose.
  2. Inhale one leg straight out.
  3. Exhale, bend the knee, keep your hip engaged, and foot off your mat.
  4. Ensure both hips are in alignment.
  5. Repeat until you finish 12 on each leg. 
 
M) 24 Oblique Crunches
N) 12 Alternate Warrior 3s
  1. Inhale into Warrior 3.
  2. Exhale & relax.
  3. Inhale into Mountain Pose.
  4. Exhale & Relax.
  5. Inhale into opposite side Warrior 3. 
  6. Repeat for six on each leg. 
 
O) 24 Side Leg Raises
  1. Bring your right leg up and out to the side.
  2. Ensure your spine is straight and that you’re not leaning or slouching.
  3. Bring your right leg as high as you can with your foot flexed & without compromising the straightness of your back. 
  4. Allow your leg to come back down, and repeat on the left side.
  5. Repeat until you complete 12 on each leg. 
 
P) 8 Up-Down Planks
  1. Enter Forearm Plank.
  2. Climb onto your hands, as in the top of a Push-Up.
  3. Descend back onto your forearms.
  4. If it is challenging to do both sides simultaneously, you can go one hand at a time; this will be much easier. Just make sure to keep the pressure spread evenly between fingers to save your wrists.  
  5. If this movement is too challenging, hold a plank for eight breaths. 

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