News & Events
Yoga with Weights For All Levels
- May 28, 2021
- Posted by: Amanda McCarroll
- Category: flowlift news
The most common compliment we get about our yoga with weights class, FlowLIFT, is that it replaces a variety of workouts with just one perfect class. People that were running, doing strength training and pilates are able to ditch all three and just do FlowLIFT to get everything they need.
However the biggest complaint we get about FlowLIFT is that it’s too hard and too fast. But there are a few very easy ways to modify this amazing workout so that practically anyone can join in. Our intention is to make FlowLIFT universal so that everyone can enjoy the benefits.
There are three key things we want everyone to remember when starting out. They will require you to let go of your ego and take things one step at a time. Starting off slow will build everything you need in order to eventually enjoy our full length classes.
Our Yoga with Weights Class Truly is For All Levels
Start With LiteLIFT
We created the LiteLIFT class so that people can familiarize themselves with the style of movements in FlowLIFT. Workouts on the internet, private training sessions and most group fitness classes in gyms don’t have moves like we do. Every move is a combination move utilizing the entire body.
Most yoga with weights classes flow through repetitions of one simple motion such as bicep curls, squats and lunges. FlowLIFT will roll all of these together into one move that is repeated for 10-15 reps. The legs, core, and arms are simultaneously going through a complex pattern of movements.
These moves take complete focus and require equal parts strength and range of motion. If you’re not used to moving like this, the class can be very frustrating. Our LiteLIFT classes introduce this style of moving in a very accessible way.
LiteLIFT classes have moves that don’t require as much strength and mobility that the FlowLIFT does. However the class is still an amazing workout and is the best possible way to get used to integrated core-based motion. You get better at something by doing that something, right?
Even if you are in great shape, start with a few LiteLIFT classes when you sign up for our online classes. Once you burn through them no problem, it’s time to move on up to the FlowLIFT and XpressLIFT classes. However there is no hierarchy! You can do LiteLIFT classes forever, they are an amazing workout in and of themselves.
Move Slow and Do Less Reps in our Yoga with Weights Class
Once you feel ready for FlowLIFT and XpressLIFT, be ready to move a little slower than Carolina and Amanda. They are moving to the beat of the music and often times this is too fast for some people. You can still move to the beat, just at a slower pace.
Once the class gets going, there are ether 10 or 15 reps of every move. One of our many mottos is “it’s better to go slow and strong than fast and sloppy.” Take the first several reps slow so that you can integrate all parts of the move in a steady and strong rhythm.
If you can, speed it up. But if speeding it up causes you to become sloppy, then slow back down. “Sloppy” means that you can’t keep all the required muscles engaged to execute the move. It also means you may start flailing the limbs which is not good for the joints.
Play with your pace with different moves. Some will come to you quite easily, others will be too hard. Some are so complicated that you may have to stop and watch the teacher for a few reps to get it. This is normal!
You might do 5 reps for 8 of the instructors. It doesn’t matter, no one is counting. As you build strength and coordination, you will be able to do more reps. Progression is inevitable if you commit to doing this class 2-3 times per week.
You can initially begin with no ankle weights and when you feel ready, use our 1.5 lb ankle weights. When those feel easy, graduate to the 2.5 lb. We also love our knee pad so cushion the knees during the floor moves. You can get our whole kit with the dumbbells so that you’re ready to rock!
Just take your time and focus on connecting your mind and body. Push through any feelings of frustration and self-doubt about your ability to do these new and difficult movements. Tell your ego that you’ll talk to them later after your done immersing yourself in your favorite new workout.
FlowLIFT is Worth The Effort So Stick With It!
Let go of any judgments about what you think you should and shouldn’t be able to do. Like we said above, this class is hard! After several years of teaching it, Carolina and Amanda still struggle through some parts of class.
It’s a beautiful thing to find a workout where you never plateau. This is one of the many reasons this amazing yoga with weights class never repeat the same moves. It’s mostly brand new every single class.
Once your body becomes familiar with this integrated style of functional fitness, you more easily adapt from one move to the next and the class becomes a challenging yet invigorating flow. The moves change, but your ability to execute them continues to develop the more you do the class.