Rock-Solid WARRIOR

The popularity of yoga has exploded over the past few years, and with good reason — it's accessible to everyone, regardless of age, fitness level or religious belief. More than simply a system of exercise, yoga is a way of being. The ancient discipline helps promote a sense of calmenergy and focused awareness so you can fully experience whatever it is you are doing at themoment — whether it's driving towork, walking the dog or powering through that last set of lunges. No more sleepwalking though life (or your workouts) distracted and preoccupied; instead, you learn to be completely present and alive! Physically, yoga offers a wealth of benefits: better coordination, improved posture and increased flexibility, core strength and balance. Practitioners speak of experiencing elongated muscles and a more toned, lean appearance. Many have delighted in seemingly effortless weight loss, a result of yoga's ability to regulate hormones and blood sugar. Additionally, the stress-reducing effects of the practice can help quell the urge to eat for emotional reasons.

Resistance training is a tried-and-true method of building muscle, strengthening bones and sculpting a shapely physique. Combining yoga with weight training is the best of both worlds, a power-meets-peace workout that you can do in the privacy and convenience of your own home. All you need is a set of light dumbbells and a yoga mat, and you're good to go for under $25. Depending on the number of circuits you perform (beginners should start with one; intermediate exercisers can do two or three) you'll complete our Rock-Solid Warrior Workout in 25 to 30minutes and burn anywhere from 150 to 300 calories. Keep in mind that the thermogenic or "after-burn" effect of the session will continue to incinerate calories long after you've put the dumbbells away. Do this workout two to three times a week on non-consecutive days or simply add it to the rotation of your current training regimen for variety.

• Target Muscles: rhomboids, lats, lower trapezius, erector spinae
• Synergist Muscles: transversus abdominis, hamstrings, glutes, biceps, soleus

SET UP: Hold a pair of dumbbells and step forward with your left foot.Hinge at the waist, placing all your weight on your left leg, and simultaneously raise your right foot, bringing it up as high as your hip. Let your arms stretch toward the floor.

ACTION: Keeping your right leg extended behind you, bend your elbows and contract your rhomboids, bringing theweights as high as your ribcage, close to your body. Squeeze yourmuscles at the top of themovement, then lower your arms to the starting position

TIP: Do not hyperextend your knee.