Power Yoga Sun Salutation: Yoga Fitness Fusion

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Hi Everyone!

This workout was short, but I definitely maxed out my endurance during it! One round of my Power Yoga Sun Salutations and my arms were quivering so much I didn’t think I was going to be able to make it through the chatarunga push ups! 

This yoga flow combines Sun Salutations with traditional fitness movements (lunges, rows, romanian deadlifts). I used two twenty pound dumbbells, but you can select any weight you would like, or complete the exercises with body weight only. For traditional sun salutations check out this link: https://www.benderfitness.com/2011/10/warm-upcool-down-sun-salutations/
After completing this workout Jesse did his ab challenge and we headed out for a run. We ran 5.28 miles at a comfortable talking pace. 

Enjoy the workout!

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4 thoughts on “Power Yoga Sun Salutation: Yoga Fitness Fusion

  1. Wow, interestingly great, thanks Melissa! Are you going to put written breakdown for this workout?
    I’ve noticed that this workout concentrates mainly on the upper body especially it is a bit hard on arms/shoulders. Can i switch the progression of this w/o to give a bit of rest to my arms/shoulders? For instance -alternate the lunges with pushups and then the lunge for other leg, then go to sunsolutation? Or this will be not good?
    Thank you, Irina.

  2. Anonymous

    Hi Melissa, I have a question for you about core training. I am a middle distance runner with an intense training schedule, i run 6 days a week (tempo,intervals,sprints and hills and 20-30 min. jog everyday) and lift 2-3 days a week. My weight routines include compound movements ( squats, deadlifts, lunges, chin-ups, etc…). I never do specific ab training because I am too tired after my sessions and I always thought that compound lifts help my core to get stronger. I also am afraid of being too sore if I include specific ab workouts. Do you think that my compound lifts are enough for me in order to get a stronger core?

  3. Anonymous

    Ok so obviously, you probably get told on a regular basis how awesome you are, but really, you are! 🙂 It is just the most awesome and empowering thing to see a girl workout everyday from her home with her own bodyweight and look the way you do. You are an amazing inspiration to so many! Thank you for taking the time to video your workouts and offer them freely to those of us who are interested in taking charge of our health! You are a blessing! 🙂


  4. Rachel

    Hi Melissa, I’ve been a follower of Bender Fitness for awhile now and I’ve basically bookmarked this yoga fitness fusion. I have performed it a fews times and have memorized it. Now I’m even starting to incorporate more moves into it to create my own flow. Thank you for the inspiration. I have learned a great deal from you and I love that I get to teach it to others who ask about what I’m doing. You and your husband, Jesse, have put in a great deal of time, energy, and effort and I want you to know that it is appreciated. You are teaching people, who are teaching more people — fitness in motion! Thank you for all the workouts and thank you to the camera man to for all his work. I like it when he steps in front of the camera too. So much fun to see you working as a team.

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