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Series

Day 5: Strength Practice V

Amazing work this week! After giving it your all in today’s workout, you’ll have definitely earned your rest days! This workout starts out a bit faster than the others in this series. You'll spend the first 20 minutes with a faster more dynamic flow that will really energize you and increase your heart rate! Then you’ll take it to the wall to challenge yourself in new ways to build strength, stability and endurance! No inversion experience is required!

Today's Workout:

Down dog, float to a ball to down dog 10 reps
Down dog, float to a ball half boat, chaturanga 5 reps
Single leg down dog, Crescent to single leg chaturanga 5 reps right side
Single leg down dog, Crescent to single leg chaturanga 5 reps left side
Bicycles 50 reps
Seated straddle forward fold, 1-minute hold

Straddle -Frame right leg lift butt and right leg 10 reps
Side body straddle lifts, right leg bent 10 reps
Goddess pose 30-second hold
Malasana with arms overhead 1-minute hold
Boat to plow pose to boat 10 reps
Straddle to right side revolved 1-minute hold

Straddle -Frame left leg lift butt and left leg 10 reps
Side body straddle lifts, left leg bent 10 reps
Goddess pose 30-second hold
Malasana with arms overhead 1-minute hold
Malasana with arms to the side 30-second hold
Boat to plow pose to boat 10 reps
Straddle to left side revolved 1-minute hold

Forearm wall sit 15-second hold
Wall sit 15-second hold
Wall sit, shift forward, and shift back 10 reps
Nose and toes handstand hold 30-second hold
Wall plank knee to elbow 5 reps each side
Wall plank hold 10-second hold
Pigeon pose with shoulder stretch 2-minute hold

Handstand toes on wall shoulder extensions 10 reps
Handstand toes on wall 30-second hold
Wall Plank knee to elbow slide to wrist 5 reps each side
Handstand toes on wall, knee to nose 5 reps each side
Pigeon pose with shoulder stretch 2-minute hold
Reclined twist
Savasana

Dylan Werner’s Online Workout Videos on Alo Moves

Dylan’s Bio

Dylan grew up in the mountains of Southern California, where at an early age he was into fitness, movement, extreme sports, and nature. At 18, he joined the U.S. Marine Corps, where he served as an aircraft firefighter, and also wrestled for the All-Marine wrestling team. After one tour of duty in the Iraqi war, Dylan was honorably discharged and returned to California to attend university, where he studied anatomy and emergency medicine. Dylan spent eight years working as a paramedic; four years on an ambulance and another four years as a full-time firefighter/paramedic.

Dylan was first introduced to yoga in 2001 as a part of his martial arts training, but it wasn't until 2009 when he made the yoga practice a part of his daily life and started to understand the true journey of the yogi.

Since 2011, Dylan has been teaching yoga. Though a lover of movement, handstands, arm balances and creative sequencing, his focus is the integration of the fundamental nature of knowledge, reality, and existence to create a space to deepen the inner connection.

In 2015, Dylan gave up his home in California to travel and teach workshops, teacher trainings, festivals, and retreats. He has taught in over 60 countries and more than 400 workshops or events. He is passionate about spreading his love for yoga and helping others in their journey by sharing his journey.