Need motivation to get in shape? Fear not, every Sunday we will be giving you a workout to follow three times a week. This week Stef from NYLA Method offers a intermediate 30-minute workout. #EWGetsFit


Knee lifts with arm pull downs (1 min)

Tips: High knees, elbows to hips, core tall



Hip distance squat full extension and pulses with arm reaches (1 min)

Tips: Sit back into a chair, tap and lift arms

Squats with alternate leg extensions (1 min)


Downward dog into straight arm plank (1 min)

Push ups (30 sec)

Forearm plank (1 min)

Dips (30 sec)

Tips: Head in line with spine, hands/elbows under shoulders in planks, 90-degree angle in push ups. Hands facing forward in dips



Triceps: arm pulls in wide 2nd (2 min)

Deltoid: over head lifts and pulses in wide  2nd (2 min)

Biceps: lunge with curls (repeat on opposite leg) (2 min)

Tips: Keep band engaged, shoulders away from ears, core tall



Parallel with the ball: down and up an inch, squeezes and pulses with arm lifts (3 min)

Wide 2nd: down and up an inch, heel lifts, wraps (3 min)

Tips: Parallel shoulders stacked over hips, hips over ankles


SEAT WORK (6 min)

Hip rotation (doggy hydrant) (1 min of each leg)

Cross behind (like a lady)  (1 min of each leg)

Flex foot squeezes (1 min of each leg)

Tips: Knee in line with hip, core lifted



Sacrum: leg extensions, switches, froggy 45 degree pushes (3 min)

Ball behind the back (at base of spine) Rectus/obliques: arm crosses, lifts, pull downs (3 min)

Tips: Press belly button towards spine into the ball


 For NYLA Method classes, visit



Video: Farooq Salik

Video Editing: Surajit Dutta