Welcome to Inversions Make You Hot!

A 4-week challenge to tone up and get upside down!

This program will build your strength, flexibility, and endurance and teach you the fundamentals of headstand, forearm balance, and handstand! Consistency is KEY!

👉If you don’t have time for a FULL practice class, please do one of the quick bonus classes to keep you on track and consistent!

I have carefully planned out the next 4 weeks to help you build a consistent inversion practice and make you HOT! We got this!đź’Ş

Equipment needed:

Long resistance band, two yoga blocks, (optional) stability ball, & wall space for this program.


Please watch this video before you begin:


Please remember to join the private FB group for support and accountability!

JOIN THE FB PRIVATE GROUP

 

Let's Get Hot!

Getting Started

36 Minutes, Day 1

Welcome to Inversions Make You Hot! Today’s class is all about the foundations of getting upside down. We are about to go on a journey! I hope you are excited. You will want two yoga blocks for this class. All levels welcome to take this class.

Feel free to repeat this class as often as you need until you are ready to move on. Don’t forget I also have 3 BONUS classes if you don’t have time for a FULL practice!

Shoulder & Core Conditioning

36 Minutes, Day 2

It’s day 2! Today we will be focusing on strengthening shoulders and the core for our inversions. We will be doing conditioning work using a long resistance band. I am using the yellow light band in this class.

If you do not have this band, you can click here. This class is for all levels of students. Enjoy!

Strength & Endurance Drills for Headstand

34 Minutes, Day 3

It’s day 3! Today we are working on strength and endurance for headstand! We need strong upper body and core strength for headstand practice, so grab two yoga blocks, and let’s go!

Rest Day

Rest, Day 4

Our muscles need a rest day! It’s important to take at least one day off or your training a week so that your body has time to repair and restore. If you would like to do a quick workout to keep up your consistency, I have included bonus classes at the bottom of the page.

Beginner Bonus Strength and Endurance

Bonus Quick Daily Endurance Drills

Bonus 10 Minute Workout

Flexibility Practice

45 Minutes, Day 5

Hi Team! Welcome to day 5! Today we will be working on flexibility for our inversions. Flexibility plays a huge role in headstand, forearm balance, and headstand! Grab two yoga blocks and a yoga strap, and let’s go! All levels welcome to take this class.

Full Body Conditioning

35 Minutes, Day 6

It’s day 6! Wow! You made it through your first week! Today’s class is a full-body conditioning class! Don’t worry; tomorrow is a rest day, so feel free to give it all you got! Grab two yoga blocks, and let’s do this!

Rest Day

Rest, Day 7

Day 7! Yay for a rest day! Please enjoy yourself today. Do something that makes you feel happy and rested! You may decide you want a bonus practice today, but please make sure you take at least one rest day per week! Have a great day!

Beginner Bonus Strength and Endurance

Bonus Quick Daily Endurance Drills

Bonus 10 Minute Workout

Strong Shapes

33 Minutes, Day 8

It’s week 2 of the Inversions Make You Hot! Woo Hoo! Today is another long resistance band class to help us with shoulder and core strength. We will be making shapes that will help us with our inversions.

This class is for all levels! Enjoy!

Let’s Get Upside Down

44 Minutes, Day 9

It’s day 9! Are you ready to get upside down? Today we are going to work on all the components to getting on our heads. You will need an available wall, a strap, and two yoga blocks for this class. Remember, if you aren’t feeling ready to do this class, please repeat the first week to build your strength!

Headstand Progressions

41 Minutes, Day 10

Day 10! We are progressing our headstand practice today! Aren’t you excited? I will teach you how to leave the wall today and transition to the middle of the room. Please remember to take it slow and listen to your body.

If you aren’t quite ready to leave the wall, go back and repeat week one!

Rest Day

Rest, Day 11

Day 11 is for REST! Take the day off, or you can try out one of the bonus classes if you want to keep building your strength and stamina. Remember that your body does need to rest, so take it easy and be kind to yourself!

Beginner Bonus Strength and Endurance

Bonus Quick Daily Endurance Drills

Bonus 10 Minute Workout

Bakasana Practice

37 Minutes, Day 12

Day 12 is all about your crow pose! Did you know that bakasana is actually a handstand?! Wait? What?! Yes, you are balancing on your hands! For today’s practice, grab two yoga blocks and a pillow, and let’s get flying!

Shoulders Core + More

34 Minutes, Day 13

Day 13! Woo Hoo! Today is going to be so fun! We are going to be working the entire body and experiment with new transitions. Please listen to your body and go at your own pace. You will want two yoga blocks for this class. Enjoy!

Rest Day

Rest, Day 14

Day 14 is a REST day! Enjoy yourself today and do something nice and relaxing. If you want to keep up with your consistency, check out the quick bonus classes at the bottom of the page!

Beginner Bonus Strength and Endurance

Bonus Quick Daily Endurance Drills

Bonus 10 Minute Workout

Active Flexibility For Inversions

38 Minutes, Day 15

Hi Team! Today we are going to focus on active flexibility to increase our mobility. This will help both strengthen and increase muscle tone for our inversions! You will want two yoga blocks and a yoga strap for this class.

Inversion Strength

32 Minutes, Day 16

For Day 16, we are working on our upper body and core strength for inversions using the long resistance band. This 32-minute class will have your shoulders and core on fire!

Enjoy!

Strength & Endurance Drills

34 Minutes, Day 17

Today we are doing all my FAVORITE strength and endurance drills! Slow and steady wins the race. You will need a wall for this class. It’s only 24 minutes – you can do it!

If you aren’t ready to hold your own weight on the wall, please repeat the previous weeks to build strength!

Rest

Rest, Day 18

Day 18 is a REST day! YAY! Don’t forget you can always choose one of the bonus classes to take if you feel up to it! Otherwise, enjoy the day off!

Beginner Bonus Strength and Endurance

Bonus Quick Daily Endurance Drills

Bonus 10 Minute Workout

Pincha Prep

33 Minutes, Day 19

Are you ready for some fun?! Today we are preparing the body for Pinchamayurasana, otherwise known as forearm balance. Today will be a lot of shoulder and core work. You will need two blocks and a strap for this class.

If you feel you aren’t quite ready for this class, I encourage you to repeat weeks one and two before moving on to these more challenging classes.

 

Yoga for Inversions

41 Minutes, Day 20

Hi, my friends! Today we are going to be practicing an awesome yoga flow that will support our inversion practice. You will want two yoga blocks and available wall space at the end to practice to begin to work on our handstands. Remember, it’s progress, not perfection!

If you aren’t quite ready to start handstands, please repeat the earlier classes to build your strength.

 

Rest

Rest, Day 21

Today is your well-deserved rest day! Make sure you are taking, at the very least, one day off a week so that your muscles have time to recover! If you already took a rest day and want to complete a bonus class, check out the classes at the bottom of the page to build endurance and strength.

Beginner Bonus Strength and Endurance

Bonus Quick Daily Endurance Drills

Bonus 10 Minute Workout

Progressing Our Pincha

33 Minutes, Day 22

Are you ready for some fun?! Today we are progressing our Pinchamayurasana, otherwise known as forearm balance. Today will be a lot of shoulder and core work using the wall. You will need two blocks and a wall for this class.

If you feel you aren’t quite ready for this class, I encourage you to repeat weeks one and two before moving on to these more challenging classes.

Active Flexibility For Handstands

40 Minutes, Day 23

Often when we think of handstand, we tend to think we need a lot of strength. The truth is, we need both strength and flexibility. Today’s class will help us with our active end range flexibility for our handstand practice. You will need a yoga strap and two blocks for this class. Enjoy!

Getting Strong For Handstands

18 Minutes, Day 24

Today we are going to do a shorter practice but don’t let that fool you. We will be doing my favorite daily drills for handstands. You will need two yoga blocks, a yoga strap, and wall space for this class.

Rest

Rest, Day 25

How are you feeling today? Make sure to honor your body by giving it rest! I encourage you to do something nice for yourself! Enjoy your day off!

Beginner Bonus Strength and Endurance

Bonus Quick Daily Endurance Drills

Bonus 10 Minute Workout

Handstand Prep

30 Minutes, Day 26

Are you ready to handstand? Today we are learning the fundamental shapes of handstands. You will need two yoga blocks, a yoga strap, and a wall for this class. If you feel like you are not ready to move forward with handstands, please repeat last week’s classes to build your strength! Let’s go, Team!

Remember, if you aren’t quite ready to hold handstands on the wall, repeat weeks 1 and 2 to build strength!

Balance Basics

23 Minutes, Day 27

Today, my friends are leaving the wall and learning how to balance in the middle of the room.

Don’t worry; I will teach you how to safely fall out of a handstand so that you can feel confident to practice in the middle of the room!

All The Things! Final Flow

34 Minutes, Day 28

It’s the final day of Inversions Make You Hot! You are a ROCKSTAR for completing this program! Today’s class is all the things… headstands, forearm balance, and handstands! You may not be ready to be in the middle of the room, which is 100% ok. You may have a wall behind you for added support. Grab some blocks and let’s do this, team!

Do your best and forget the rest!

BONUS Beginner Strength & Endurance

15 Minutes, Level 1

If you are completely new to inversions, yoga, or need to build up strength, this class is for you! In just 15 minutes, I will show you how to gain strength and modify things like wheel pose. Please do this class as often as needed to build up your strength and continue with the program. You will want two yoga blocks, a strap, and maybe a stability ball for this class.

BONUS Quick Daily Endurance Drills

10 Minutes, Level 2

Bonus class! Welcome to quick daily drills to increase your strength and flexibility! In just 10 minutes, we will get in all the best drills to keep you consistent in your practice. This class has a full backbend. If you are a beginner, please choose the beginner class to build strength.

BONUS Quick 10 Minute Workout

10 Minutes, Level 3

Bonus Class! If you only have 10 minutes, this is the class for you! We will be moving through some quick drills to build your upper body and core strength for your inversions. This class may not be suitable for beginners.

If you are a beginner, please choose the beginner class to build strength.