IT'S SUNDAY! Get Up And Get Moving, Loveslugs.

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The Best Workout (Ever) in a Series of Gifs

It's so good that it's almost offensive to call it a workout

By Leandra Medine

IF YOU HAVE 10 MINUTES:

Movement #1: Squat into jump squat

Music: "Chasing Cars" by Snow Patrol

Duration: 4:25

jump-squat

Bend knees deeply, moving hips back and keeping knees over ankles. On the chorus, let the body open, let the breath get big, get the blood flowing.

Great for: Toning legs and butt, moving stagnant energy that has been stuck in the mind.

*

Movement #2: Heart opening series

Music: "Lose Yourself" by Eminem

Duration: 5:21

butterfly

Come to sit on your knees or shins. Extend the arms out to the side and soften shoulder blades down your back. Move your arms forward and back in the air. Keep your eyes closed, drop your attention into your heart space and breathe deeply while you clean shop.

Great for: Strengthening the shoulders and chest. Emotionally helps to clear feelings of disappointment and fear.

*

Close with a meditation: Come in to a comfortable cross legged seat, sit upright, close your eyes and watch your breath move in and out slowly.

Music: "Where Is My Mind" by Maxence Cyrin

Duration: 2:47

IF YOU HAVE TWENTY MINUTES:

Movement #1: Squat into jump squat

Music: "Chasing Cars" by Snow Patrol

Duration: 4:25

jump-squat

Movement #2: Butt blast with ab lift

Music: "Levitator" by LP (live version)

Duration: 4:31

crunch

Lie on back, lift hips off the floor, draw right knee into chest and lift chest toward knee. Extend leg long parallel with the floor then bring it back in toward the face. As the intensity builds, use deep inhales and loud exhales. Force yourself to feel the clearing of your body and mind from tension, stress, heaviness.

Great for: Lifting the butt.

*

Movement #3: Burpees

Music: "Take Me to Church" by Hozier

Duration: 4:01

burpee

Start in plank position, hop the feet between the hands, jump up toward the ceiling. As feet hit the floor, exhale in a loud "Ha!," and break the tension that you feel in the body. The heart rate will rise quickly and the voice in the head will become loud. Use that unwell voice as "fuel," and as we say, "PUT IT ON THE FIRE." Unblock it. This is great to move frustrations and old patterns that you have stored.

*

Movement #3: Repeat butt blast on opposite leg here

*

Movement #4: Heart opening series

Music: "Lose Yourself" by Eminem

Duration: 5:21

butterfly

Come to sit on your knees or shins. Extend the arms out to the side and soften shoulder blades down back. Move your arms forward and back in the air. Keep your eyes closed, drop your attention into your heart space and breathe deeply while you clean shop.

Close with a meditation. Come in to a comfortable cross legged seat, sit upright, close your eyes and watch your breath move in and out slowly.

Music: "Where Is My Mind" by Maxence Cyrin

Duration: 2:47

Man-Repeller-Taryn-Toomey-The-Class-Workout-How-To---395

IF YOU HAVE 65 MINUTES 

Movement #1: Squat into jump squat

Music: "Chasing Cars" by Snow Patrol

Duration: 4:25

jump-squat

Movement #2: Standing butt taps

Music: "Fade Out Lines" by The Avener, Phoebe Killdeer

Duration: 4:36

curtesy-lunge

Stand upright, bend the standing, stabilizing leg, extend arms out to the side. Tap the opposite toe behind the standing leg, lift the knee up toward center and then tap the toe wide on the floor. Keep the hips stable, being mindful not to straighten the standing leg. Breathe up the front of the body. 

Great for: Toning the overall leg, butt, shoulders. Also works the stabilizing muscles for balance.

*

Movement #2: Butt blast with ab lift

Music: "Levitator by LP" (live version)

Duration: 4:31

crunch

Lie on back, lift hips off the floor, draw right knee into chest and lift chest toward knee. Extend leg long parallel with the floor, and back in toward face. As the intensity builds, use deep inhales and loud exhales. Force yourself to feel the clearing of your body and mind from tension, stress, heaviness.

*

Movement #3: Burpees

Music: "Take Me to Church" by Hozier

Duration: 4:01

burpee

Start in plank position, hop the feet between the hands, jump up toward the ceiling. As feet hit the floor, exhale in a loud "Ha!," and break the tension that you feel in the body. The heart rate will rise quickly and the voice in the head will become loud, use that unwell voice as "fuel" and as we say, "PUT IT ON THE FIRE." Unblock it. This is great to move frustrations and old patterns that you have stored.

*

Movement #3: Repeat butt blast on opposite leg here

*

Movement #4: Mountain climbers song

Song: "Rollercoaster" by Bleachers

Duration: 3:40

mountain-climber

Come into a plank pose, engage the belly and draw one knee into your chest, switch, and bring in the other. Speed up on the chorus and then draw back into a downward dog when needed. Feel a lightness in the step, let the heart rate rise up and meet it with deep full breaths. Rest in child's pose when complete.

*

Movement #5: Heart opening series

Music: "Lose Yourself" by Eminem

Duration: 5:21

butterfly

Come to sit on your knees or shins. Extend the arms out to the side and soften shoulder blades down back. Move your arms forward and back in the air. Keep your eyes closed, drop your attention into your heart space and breathe deeply while you clean shop.

*

Movement #6: Back body strengthener

Music: "9 Crimes" by Damien Rice

Duration: 3:38

arm-press-2

Kneel on your shins, tip forward from the waist, engage the belly, straighten the arms behind you, draw the shoulders down the back, broaden across the upper chest and make little pulses with the palms facing each other as if you were squeezing a beach ball.

*

Movement #7: Devotional tricep presses

Music: "People Help the People" by Birdy

Duration: 4:17

arm-bends-2

Come to all fours, extend arms long in front of you, bend elbows, allowing them to hover 2 inches off the floor. Begin to pulse the elbows, keep shoulder blades down. Close your eyes and breathe deeply. In this move, feel yourself using kindness and words of softness for yourself, especially if you have been in a place of discomfort. Use this time to reflect and fill yourself back up with words of wisdom and softness.

Great for: Abdominals, triceps and lat-engagement.

*

Movement #8: Abdominal plank pose

Music: "Seven Nation Army" by Zella Day

Duration: 2:53

leg-pulse

Come into a forearm plank, tuck your butt slightly under, draw shoulder blades down your back. Tap left knee on floor, then right knee on floor, continue to alternate at the pace of the song. Rest in dolphin pose, lifting hips up and back, and breathe through the body. Then rock forward and continue. Rest in child's pose at the end and turn your palms to the ceiling.

Close with a meditation. Come in to a comfortable cross legged seat, sit upright, close your eyes and watch your breath move in and out slowly.

Music: "Where is My Mind" by Maxence Cyrin

Duration: 2:47

Man-Repeller-Taryn-Toomey-The-Class-Workout-How-To---395

Photographed by Krista Anna Lewis

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