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As a personal trainer, I work with many different athletes with different needs, but regardless of their specific situation, I approach one aspect of their training in a similar way: combining yoga and strength training into one workout.
The result is a workout that’s comprehensive, challenging, dynamic, and time-efficient. It targets large muscle groups through traditional strength training, including external weights and bodyweight exercises, and engages smaller, often overlooked muscles through yoga, while increasing flexibility, improving balance, and cultivating body awareness — all in just 30 minutes.
It also allows you to incorporate exercises that you don’t mind as much into your routine without forcing yourself into an entire strength training session or an hour-long yoga class.
How to Combine Yoga and Strength Training
I like circuit training, which involves using my own body weight and quickly moving from one yoga pose to the next, as well as incorporating cardio like jumping jacks and finishing with some pretty intense yoga stretches to cool down.
But there’s no right or wrong way to incorporate yoga and strength training into your gym routine. Some athletes prefer to do strength training and then finish with a yoga cool-down. Others round out their strength and cardio workouts with stretching and strengthening yoga poses as a warm-up and cool-down.
A common question we get asked is, “Can I combine yoga and strength training in the same workout?” The answer is yes. By performing two different exercises targeting the same muscles, they are activated differently, helping to improve muscular endurance.
30 minutes of yoga and strength training
We recommend not having music or podcasts playing too loudly in the background so you can focus on your body and breathing. If you’re new to strength training, focus on using light weights and maintaining safe form — you can always increase the load later.
warm up
☐ Cat and cow | 30 seconds
☐ Bodyweight squats | 30 seconds
From a standing position, step your hips back and bend your knees to a 90-degree angle, then return to standing.
☐ Trunk Twist | 30 seconds
Stand with your arms straight in a T-shape. Initiate the movement through your core and twist from side to side.
Good results
☐ Bodyweight Jump Squats | 30 seconds
Squat down until your thighs are parallel to the floor and then explosively jump vertically, bending your knees as you land and transitioning into another bodyweight jump squat.
☐ Squats with a barbell | 10-12 times
Hold the barbell against your upper trapezius muscles with your palms facing forward and bend your knees at a 90-degree angle before standing up. You can also use dumbbells instead of a barbell.
☐ Chair Pose | 30 seconds
☐ High Knee Sprints | 30 seconds
☐ Plyo Box Step-Ups and One-Arm Dumbbell Overhead Press | 10 times per leg
Do 10 reps, leading with the left side as you press overhead with your left arm, then do 10 reps, leading with the right side as you press the dumbbell overhead with your right arm.
☐ Tree Pose | 20-30 seconds per leg
☐ Reverse Lunge with One-Arm Dumbbell Lateral Raise | 10 times on each side
Step back with your right foot and bend both knees 90 degrees as you lower yourself, lifting the dumbbell straight out to the side in your right arm. Bring the dumbbell back to your side as you press back up until you’re standing. Complete the repetition and then switch to the other side.
☐ Warrior I Pose | 30 seconds per leg
☐ Jumping jack | 30 seconds
☐ Kettlebell Sumo Squats | Repeat 12 times
Stand with your feet apart and turned out about 15 degrees. Hold the kettlebell with both hands against your sternum and bend your knees to 90 degrees to return to starting position.
☐ Goddess Pose | 30 seconds
☐ Side Lunges and Biceps Curls | 10 times per leg
Step to the side with your right foot and bend your left arm at your side to reach toward your right foot, then step to the left and bend your right arm at your side to reach toward your left foot.
☐ Warrior 3 Pose | 30 seconds per leg
☐ Mountaineer | 30 seconds
From a plank (or push-up position), engage your core and keep your hips facing the mat, stepping alternate feet forward and under your chest at a running pace.
☐ Dumbbell chest press or barbell bench press | 10-12 times
Lie on a flat bench and hold weights in both hands just above your armpits. Press straight up while extending your arms, then lower them all the way down.
☐ Chaturanga | 30 seconds
☐ Assisted pull-ups or lat pull-downs | Repeat 12 times
Switch grips from the bar and pull up with your palms facing away from your body, or use a lay pulldown machine to pull the bar down towards your sternum with your palms facing away from your body.
☐ Hamstring curls using a stability ball | Repeat 12 times
Lie on your back with your heels on the ball and your arms at your sides. Bend your knees and press your heels into the ball as you bring the ball toward your butt.
☐ Bridge Pose | 30 seconds
☐ Forearm Plank | 30 seconds
☐ Bird Dog | 12 times per side
☐ V-up | Repeat 10 times
Beginners can start with a knee-bend tuck-up: Lie on your back with your arms straight overhead and your legs extended in front of you. Engage all your core muscles to bend into a V shape and reach your arms toward your feet. Slowly lower yourself so that you are hovering above the ground without coming to a complete stop.
☐ Boat Pose | 20-30 seconds
☐ Superman | Repeat 12 times.
Lie on your stomach with your arms extended straight beside your head and your legs straight behind you, simultaneously engaging your hips and glutes to lift your torso and lower body off the ground, then slowly lower it back down and repeat.
☐ Side Plank | 30 seconds per side
cool down
☐ Downward Dog Pose | 20 seconds
☐ Triangle Pose | 20 seconds per side
☐ Shavasana | 2 minutes or more
I typically encourage my athletes to practice one set from start to finish, from warm-up to cool-down, so that in a one-hour training session, you can progress to practicing the second set of the workout.
