This comprehensive guide will help you find which series is right for you
Difficulty refers to the level of skill and technique called for in a class.
Introductory classes are designed for those who have never taken a yoga or fitness class before.
As a step below the beginner level, introductory classes move at a slow pace, take time to break down each pose and exercise, and are shorter in length to help you build endurance as you create a new movement routine. These classes are generally bodyweight only and contain modifications to help you feel safe and supported.
Beginner classes are geared toward those who have very little exposure to yoga or fitness.
These classes offer many modifications and detailed instructions on fundamental poses and exercises. Beginner classes are perfect for someone who is looking to start a regular yoga practice or fitness routine, though they’re also suitable for all levels to practice and brush up on the basics with alignment and form. You can also find mindfulness and wellness in this category.
As the next step up from beginner classes, moderate classes include higher-level modifications and less detailed instruction than you would find in a beginner class.
Moderate classes are well-suited for those who have previous yoga and fitness experience and a basic understanding of poses, exercises, and class structure. This is an excellent choice if you’re trying to maintain consistency in your routine and increase your strength, skills, and flexibility with a class geared toward all levels.
Looking for a challenge? Intermediate classes tend to weave in more challenging poses and high-intensity exercises at a faster pace.
These classes will help build your strength, deepen your flexibility, and enhance your body awareness. For yoga classes, you can expect creative transitions, options for arm balances and inversions, and workout-inspired flows. For fitness classes, expect heavier weights, a higher sweat factor, and a quick pace that challenges your strength and cardio endurance.
These classes offer the perfect opportunity to explore your potential beyond what you’ll find in typical all-levels studio classes.
Advanced classes are designed for those with a strong and consistent yoga and fitness routine. Expect advanced-level inversions, arm balances, and backbends; challenging peak pose variations; deep flexibility; strength work; and tricky transitions. You’ll find your edge while exploring a greater level of strength, control, and skill work.
Introductory classes are designed for those who have never taken a yoga or fitness class before.
As a step below the beginner level, introductory classes move at a slow pace, take time to break down each pose and exercise, and are shorter in length to help you build endurance as you create a new movement routine. These classes are generally bodyweight only and contain modifications to help you feel safe and supported.
Beginner classes are geared toward those who have very little exposure to yoga or fitness.
These classes offer many modifications and detailed instructions on fundamental poses and exercises. Beginner classes are perfect for someone who is looking to start a regular yoga practice or fitness routine, though they’re also suitable for all levels to practice and brush up on the basics with alignment and form. You can also find mindfulness and wellness in this category.
As the next step up from beginner classes, moderate classes include higher-level modifications and less detailed instruction than you would find in a beginner class.
Moderate classes are well-suited for those who have previous yoga and fitness experience and a basic understanding of poses, exercises, and class structure. This is an excellent choice if you’re trying to maintain consistency in your routine and increase your strength, skills, and flexibility with a class geared toward all levels.
Looking for a challenge? Intermediate classes tend to weave in more challenging poses and high-intensity exercises at a faster pace.
These classes will help build your strength, deepen your flexibility, and enhance your body awareness. For yoga classes, you can expect creative transitions, options for arm balances and inversions, and workout-inspired flows. For fitness classes, expect heavier weights, a higher sweat factor, and a quick pace that challenges your strength and cardio endurance.
These classes offer the perfect opportunity to explore your potential beyond what you’ll find in typical all-levels studio classes.
Advanced classes are designed for those with a strong and consistent yoga and fitness routine. Expect advanced-level inversions, arm balances, and backbends; challenging peak pose variations; deep flexibility; strength work; and tricky transitions. You’ll find your edge while exploring a greater level of strength, control, and skill work.
Intensity is not the same as difficulty; it refers to the amount of exertion that a workout requires.
Intensity is not the same as difficulty; it refers to the amount of exertion that a workout requires.
In Week 2 of Smolov jr. you will be adding 10-20 pounds to your lifts from last week. Each of these workouts will still have you lifting between 70-85% of your 1RM.
Week 2 example: If your 1RM is 200 pounds, then on 70% days (Mondays) you will be working with 140 pounds + 10-20 lbs (meaning 150-160 pounds total).
While this plan was originally created for squats, remember that you can use it for other lifts as well.
Monday:
6 sets of 6 reps, at 70% + 10-20 lbs.