How to Modify FlowLIFT Classes for Beginners

Not All Yoga Sculpt Sequence Classes Are Created Equal

Yoga sculpt sequence classes vary drastically, but FlowLIFT sets itself apart by using light ankle and hand weights integrated with moves that get you fast results.  It’s the moves themselves, but the way they’re put together is what makes them so effective.  There’s no doubt that FlowLIFT is a tough workout.  If you’re looking for a class where you don’t have to try that hard or where you barely break a sweat and aren’t sore the next day, this isn’t the class for you.  One of our main mottos is that you don’t get something for nothing.  If you really want to get fit and strong then you have to be ready to work hard.  You also need to wise up and get good at spotting those sneaky excuses that hold you back from sticking to your fitness goals.  

Every year we have a few students that quit doing our online sculpt classes because it’s “too hard”, but if my mom who is sixty-four can do the class, so can you.  Part of the fun with FlowLIFT is figuring things out on your own.  Some of the moves require agility, coordination, and you have to get your brain to put it all together.  Building up these things takes time, and patience.  You don’t need extra explaining from the teacher, physical adjustments, or guided modifications to get the most out of this workout.  Try these simple tips to get better at putting your ego aside and get creative to modify in your own personal way.  

1.  Slow It Down and Do Less Reps

You don’t need to go as fast as the teacher, and if you’re a beginner we urge you to take your time and do less reps.  Most of the moves in class are done for ten reps, except for the floor moves, which are done for fifteen reps. The teacher moves at a steadier pace to keep the cardio aspect of the class going, but don’t feel the need to try and keep up the pace.  Once you get the move focus on doing it with better alignment and find your own rhythm.  For the ten-rep moves aim for five-to-eight reps instead.  Do eight-to-twelve reps of the floor moves.  Go slower and do it better instead of going fast and sloppy.  There’s no shame in going slower.  As you build up strength and endurance you’ll be able to start picking up the pace, but again remember to be patient with yourself.  

 

2.  Break Up the Move and Do Partial Combos

Every move in the FlowLIFT yoga sculpt sequence is a dynamic combination that uses the whole body simultaneously.  Some moves have a single combo, whereas others are double combinations with three moves in one.  Don’t be discouraged if you can’t do the whole move.  Break it apart;  Do either the first or last part of the move and find a way to modify it so it suits your body.  Get creative, listen to your body, and if you still can’t find a way to do that particular move then just skip it altogether.  The key is to keep going, keep moving, keep trying.  Don’t make quitting an option.  This class has so many benefits, you just have to be willing to let your body go through the process.  

3.  Don’t Use the Weights

Doing FlowLIFT without the weights is still very effective.  We suggest that beginners start without weights and it’s ok to keep on going without he weights for a few months if you need to.  The lunges, squats, and downdog/plank moves are full body moves that challenge your core like no other.  You’ll still get the booty shaping, fat burning and muscle sculpting without the weights.  Give it time and you’ll see that in just a few weeks you’ll be feeling stronger and more energized.  Before you know it you’ll be ready to strap those ankle weights on for that added punch.  

4.  Tell Your Ego the Gig is Up

Getting frustrated and discouraged can lead to feeling like you need to give up and move on to the next thing.  Your ego doesn’t like doing things it’s not good at.  The problem is that it’s easy to repeat that again and again.  Suddenly you find yourself on the fitness carousel.  You get on, you try something new, but it’s too hard so you quit and try something else.  You keep doing this and you don’t get anywhere.  Your weight stays the same, your body doesn’t change and the long list of failed fitness programs grows longer.  Leave that old you behind and man up.  Stick with FlowLIFT and you’ll see that you’re much stronger than you think.

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