Get toned with these moves—a flow that actress Kaley Cuoco swears by—from Amy Opielowski, CorePower Yoga program manager. Grab dumbbells and try it three times a week, completing the sequence once or more.
CRESCENT LUNGE ROW
From downward dog, inhale as you lift your left leg high, then exhale as you step your left foot between your hands into a low lunge; grab weights from the top of your mat, arms extended (a). Keeping your left knee directly over your ankle, inhale and hinge your torso forward, then exhale as you pull the weights to both sides of your rib cage (b). Inhale and lower the weights until your arms are fully extended. That's one rep; do 20, then reverse the movement to return to downward dog. Repeat with your other leg forward.
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PUSHUP FALLING TRIANGLE
From downward dog, shift forward to high plank pose, feet hip-width apart, and roll your weights off to the side of your mat (a). Inhale as you bend your elbows to 90 degrees and lower into a pushup (b), then exhale as you return to plank. Inhale, then exhale as you thread your right leg under your body and extend it out toward the left, tapping your left hand to your right toes (c). Reverse the movement to return to plank, and repeat on the other side. That's one rep; continue alternating for four reps.
Try working these plank variations into your routine:
WEIGHTED TABLETOP GLUTE PRESS
From high plank, with your hands under your shoulders, lower your knees to the floor under your hips (tabletop position). Place one weight behind your right knee (a).With your back flat and elbows softly bent, raise your right heel toward the ceiling, keeping your foot flexed and knee bent to hold the weight in place (b). Lower back to start; that's one rep. Do 20, then switch sides and repeat. Complete two sets. (Tone up, beat stress, and feel great with Rodale's new With Yoga DVD!)
LOCUST VARIATION
From tabletop position, lie facedown with your legs extended and bring your hands next to your ears, elbows bent and out to the sides (a). Keeping your neck long and shoulders relaxed, pull your shoulder blades together and squeeze your glutes as you lift your arms and legs off the floor (b). Pause, then lower to return to start. That's one rep; do 15 to 20. Complete two sets.
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EAGLE CRUNCH
Take a seat on the mat, then lie down on your back. Bend your arms to 90 degrees and raise your left arm over your right in front of your body; bend your knees to 90 degrees and place your right leg over your left, tucking your right foot behind your left calf (a). As you exhale, lift your elbows and knees toward each other over your torso, keeping your lower back on the mat (b). Lower to return to start; that's one rep. Do 20, then switch sides, raising your right arm over your left and your left leg over your right. Complete two sets.
