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Day 24: Strength Practice III

Only three workouts left — you’ve got this!

Today’s Workout:

Plank SASS Shrugs 10 reps
High Plank shift forward 5-second hold, 3 reps
Single leg down dog, right knee to left triceps 5 reps
Falling triangle shift forward left leg lifts 5 reps
Awkward falling triangle, left side lifted 5-second hold
Single leg down dog, right knee to nose 5 reps
Single leg down dog right knee to left triceps 5 reps
Falling triangle arches, right side lift and lower 10 reps
Ninja Star Stretch right side 1-minute hold

Plank SASS Shrugs 10 reps
High Plank shift forward 5-second hold, 3 reps
Single leg down dog, left knee to right triceps 5 reps
Falling triangle shift forward right leg lifts 5 reps
Awkward falling triangle, right side lifted 5-second hold
Single leg down dog, left knee to nose 5 reps
Single leg down dog left knee to right triceps 5 reps
Falling triangle arches, left side lift and lower 10 reps
Ninja Star Stretch left side 1-minute hold

Twisted boat to half boat on right hip 10 reps
Twisted boat to half boat on left hip 10 reps
Twisted boat to half boat on right hip 10 reps
Twisted boat to half boat on left hip 10 reps

Happy baby 30-second hold
Seated straddle leg lifts 10 reps
10-second forward fold
Seated straddle leg circles forward 10 reps
10-second forward fold
Seated straddle leg Circles Backward 10 reps
Seated straddle to standing straddle 10-second holds 3 reps
Wide leg forward fold 1-minute hold

Plank pose 30-second hold
Chaturanga 5-second hold
Single leg down to right knee to nose 10-second holds 3 reps
Awkward Falling triangle both hands down shift forward lift left leg 10-second hold
Awkward Falling triangle both hands down Chaturanga 5-second hold
Awkward falling triangle left side lifted 10-second hold
Single leg down dog; 10-second hold
Right knee to left triceps 10-second hold 3 reps
Falling triangle high arch right side 30-second hold
Pigeon twist right side 1-minute hold

Plank pose 30-second hold
Chaturanga 5-second hold
Single leg down to left knee to nose 10-second holds 3 reps
Awkward Falling triangle both hands down shift forward lift right leg 10second hold
Awkward Falling triangle both hands down Chaturanga 5-second hold
Awkward falling triangle right side lifted 10-second hold
Single leg down dog; 10-second hold
Left knee to right triceps 10-second hold 3 reps
Falling triangle high arch left side 30-second hold
Pigeon twist left side 1-minute hold

Reclined twist both sides
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.