Hey guys, my name is Dean welcome to Man Flow Yoga and welcome to the low-impact exercise for functional strength path from Man Flow Yoga. Now that was a mouthful but I want to explain what I mean by that.
So for me yoga has always been about the fitness. I’ve been to hundreds of yoga classes in person and while I enjoyed the postures and the exercises that we were doing, the spiritual side of yoga never quite hit home with me. For me it was always about the fitness and what I really liked about yoga was that the exercises, I realized, could form a fantastic foundation of physical fitness. So that was a lot of alliteration there but what I realized was that this could form a really solid foundation of physical fitness, in terms of building strength, body weight control, flexibility, balance, mobility all these things that you need in order to do anything fitness wise, whether that’s running, weight lifting, or playing sports and that I also wasn’t getting from a lot of my other workouts.
So this aspect of slow controlled movement and so this is for people who are interested in building or maintaining muscle mass, for people who are interested in the most efficient most effective workout they can get from yoga, and what we’ve done is also taken the best yoga postures are the most effective yoga postures, and added in some bodyweight exercises as well…so we’re not limiting ourselves to yoga.
We are limiting ourselves to low-impact or no impact exercise, but we aren’t limiting ourselves to specific yoga postures because ultimately you’re here because you want to get results, not because you have to practice you know yoga specific way. So this is a great option people who want to get the best results they possibly can with yoga, who want to build a solid foundation of fitness, to enable you to do what you physically want to do during the day, to do it without pain and feel great otherwise.
So check out the success stories we have for this particular path, check out our recommended programming, our summary of recommended programming below here and then investigate the rest of the page if you want to learn a bit more about this, but I hope to welcome you to the Man Flow Yoga members’ area soon.
Thanks for watching this video and I’ll see you later.
Have you been training hard for years and years, but are ready for a form of exercise that isn’t as tough on your joints? You’re concerned with maintaining the physique you’ve worked hard for, but you also recognize that your body needs more mobility and recovery work than you’ve given it.
Congratulations, you fit perfectly into the Low Impact Exercise for Strength path, and we’ve got the workouts you need to keep your muscle mass, but also start to work on your mobility, relieve the constant soreness in your muscles and joints, and get you back to moving and feeling great.
If you’re here, you probably recognize that your exercise routine needs more mobility, functional training and recovery work than you’ve done in the past, and you’re looking for a program you can trust to deliver results.
You Are:
Common Characteristics:
Experienced with high-intensity exercise, like weights, HIIT, or bootcamp style workouts
Former lifter transitioning to bodyweight exercise and looking for something more gentle on your joints
Are ready to lower the amount of high-intensity workouts you do, but still want to maintain muscle and strength
Do CrossFit, weight training, or other resistance-training / HIIT-focused workouts and are looking for a more balanced approach to training
Recognize your body has had enough of your current workout routine, and need to pump the breaks and allow your body to recover, to correct muscular imbalances, and address mobility issues.
Experienced with fitness
High level of motivation to workout (maybe too high)
Feel the need to do intense workouts regularly (or they’ll feel guilty for not pushing themselves)
Have discounted low impact exercise in the past and maintained a high-intensity exercise routine despite discomfort and physical exhaustion.
Very motivated to have a strong physique and high level of overall strength
Do not do enough restorative routines, stretching, or flexibility-focused workouts
Do not concentrate enough on mobility, balance, or maintenance-focused fitness
Common Challenges
How MFY Helps:
Too much weight lifting, and now you need to do something less stressful
Excessive soreness after a workout
Joint pain during exercise
Overtraining / overtaxing the body
No longer exercising as intensely, but concerned about maintaining strength
Over-dependence on foam rolling, massages, or other myofascial work
General feeling of burnout
The workouts allow you to maintain and even build strength, while decreasing overall stress levels
The exercises correct imbalances and poor movement patterns caused by imbalanced or repetitive training, and allows you to return to what you enjoy doing without pain or excessive soreness.
The programs are designed to improve your mobility as well as your muscle activation and awareness.
We teach you how to slow the movements down to help you discover and correct existing poor movement patterns.
Work on your mobility, spend time on recovery routines, and focus on building strength in new ways.
During this time, you’ll also allow your muscles and joints to fully recover as you put aside the more intense workouts to focus on flexibility and (mostly) static yoga postures.
30-40 minute low impact workouts, 4-5 days per week, 4-6 weeks total program duration
Program 2 – The Strength Foundations Course
Make your movements as efficient and effective as possible. Correct muscular imbalances, improve your mobility, and greatly increase muscle activation.
More strength, a better workout in less time, and improved fitness for all of your fitness endeavors.
Muscle Building Isometrics for Glutes, Hips, Thighs, & Core (25 minutes)
Hips & Twists (58 minutes)
Counter Strike for Inactivity (40 minutes)
Upper Body Burn (51 minutes)
Aside from programs, you’ll want to focus on the following types of workouts (use workout search filters):
Strength – especially important if you are not doing weights anymore, you’ll want to focus on maintaining your strength.
Mobility – Address your neglected mobility but get stronger at the same time.
Restorative – Did you know that for every minute you spend working out, you should also spend one minute doing recovery? Start doing this more.
Balance – Something you’re probably not doing in your other workouts, but an exercise that will help you get much stronger.
Overall – Work on everything. These are balanced workouts that cover strength, mobility, flexibility, balance, and maybe even a bit of recovery.
Self-Myofascial Release – Help to uncover restricted muscle tissue, undo knots, and improve your flexibility.
When to do these workouts:
You can do restorative workouts at the opposite time of day of your more intense workouts. (So if you lift weights in the morning, you can do a restorative yoga workout that night.)
Give yourself at least 6-8 hours between workouts if you plan on “doubling” up. Don’t follow up a difficult strength-focused yoga session with a weight lifting session, unless it’s a limited weight training session and you’re using the yoga as a warm-up.
What other workouts / types of exercises should you be doing?
Whatever other workouts you enjoy. Just make sure you’re giving yourself adequate rest between workouts, and be wary of overtraining symptoms.
Make sure you are doing some pulling exercises (rows, pull-ups, etc) in addition to the yoga workouts you are following. These can be found in the Exercises, Tutorials, & More section.
Get access to all of these workouts, tutorials, exercises, and more!!
Online Bodyweight Exercise Programs for Functional Strength, Building Muscle, & Improving Mobility
Are you someone that has been training hard, but are ready to incorporate a form of low impact exercise that isn’t as tough on your joints? Maybe you’ve looked into low impact exercise in the past, but you’re concerned with maintaining the physique you’ve worked hard for?
If you’re here, you probably recognize that your exercise routine needs more mobility, functional training and recovery work than you’ve done in the past, and you’re looking for a program you can trust to deliver results.
What you’ll find in this post:
How low-impact exercise can help you achieve your goals to build strength & muscle
Why mobility, balance, and restorative work can make you stronger and help you return to what you enjoy doing with less joint pain and more fluid movement
Common weaknesses and challenges you’ll experience transitioning from weights to bodyweight exercise
Benefits of incorporating fitness-centric yoga into your current exercise routine
The main types of people using low impact exercise via Man Flow Yoga programs to improve their performance
A summary of the scheduled programs recommended for YOU (choose between 3-6 low impact workouts per week, 30-40 minutes per workout)
Results you can expect in 1 and 3 months
Real success stories from people using our programs
Man Flow Yoga has workouts and programs designed to address people just like you. We’ve got the workouts you need to keep your muscle mass, improve your mobility, relieve the constant soreness in your muscles and joints, and get you back to moving and feeling great – and we’ve got the success stories to prove it!
You identify with one or all of the following
Experienced with high-intensity exercise, like weights, HIIT, or bootcamp style workouts
Former lifter transitioning to bodyweight exercise and looking for something more gentle on your joints
Are ready to lower the amount of high-intensity workouts you do, but still want to maintain muscle and strength
Do CrossFit, weight training, or other resistance-training / HIIT-focused workouts and are looking for a more balanced approach to training
Recognize your body has had enough of your current workout routine, and need to pump the breaks and allow your body to recover, to correct muscular imbalances, and address mobility issues.
Common Characteristics:
Experienced with fitness
High level of motivation to workout (maybe too high)
Feel the need to do intense workouts regularly (or they’ll feel guilty for not pushing themselves)
Have discounted low impact exercise in the past and maintained a high-intensity exercise routine despite discomfort and physical exhaustion.
Very motivated to have a strong physique and high level of overall strength
Do not do enough restorative routines, stretching, or flexibility-focused workouts
Do not concentrate enough on mobility, balance, or maintenance-focused fitness
Common challenges:
Too much weight lifting, and now you need to do something less stressful
Excessive soreness after a workout
Joint pain during exercise
Overtraining / overtaxing the body
No longer exercising as intensely, but concerned about maintaining strength
Lack of mobility training
Over-dependence on foam rolling, massages, or other myofascial work
General feeling of burnout – feeling low motivation for your workouts, lower energy levels, and less noticeable improvements over time
How can Man Flow Yoga’s low impact exercise programs help?
The workouts allow you to maintain and even build strength
The exercises correct imbalances and poor movement patterns caused by imbalanced or repetitive training, and allows you to return to what you enjoy doing without pain or excessive soreness.
The programs are designed to improve your mobility as well as your muscle activation and awareness. We teach you how to slow the movements down to help you discover and correct existing poor movement patterns.
Specific results you will experience as a result of Man Flow Yoga:
More strength, mobility, balance, and body control.
Greatly improved flexibility and range of motion.
Improved body composition – lose fat and build muscle.
Improved overall physical feeling – decrease in aches and pains, decreased muscle tension, and relief of common pain like neck, shoulder, back pain.
Decreased overall stress levels, better sleep.
Improved day-to-day fitness – squatting down, reaching up high, turning from side to side, posture.
I workout regularly and play soccer, but I was having quite a bit of lower-back and knee pain. After only a few weeks of MFY, the pain in my knees and lower-back has pretty much gone away, and my entire body feels way better, more flexible, and more mobile.
From Kevin L
What’s required from you?
Complete Man Flow Yoga workouts on a regular basis for 1-3 months to challenge your strength, increase your mobility, and get stronger.
3-6 workouts per week, 30-40 minutes per workout
Results
What can you expect to notice within 1 month of following MFY Programming?
Immediate relief from pain or discomfort. (either chronic, recurring, or exercise-induced)
Feeling stronger in new ways, exercising muscles that you might not have known about.
Improved body awareness and muscle activation.
Noticeable improvements in flexibility and overall mobility.
What can you expect to notice within 3 months of following MFY Programming?
Increased muscle (size, definition, and overall strength)
Greatly improved mobility, flexibility, and range of motion.
Noticeable improvements in your other workouts.
Improved balance and isometric strength.
Improved body composition – Lose up to 20 pounds.
Decreased muscular imbalances.
Greatly improved core & hip strength.
Correction of poor movement patterns that led to excessive soreness.
Decreased risk of injury.
Summary of Programming
Program 1: The Burnout Recovery Program
Work on your mobility, spend time on recovery routines, and focus on building strength in new ways.
During this time, you’ll also allow your muscles and joints to fully recover as you put aside the more intense workouts to focus on flexibility and (mostly) static yoga postures.
30-40 minute low impact workouts, 4-5 days per week, 4-6 weeks total program duration
Program 2: The Strength Foundations Course
Make your movements as efficient and effective as possible. Correct muscular imbalances, improve your mobility, and greatly increase muscle activation.
More strength, a better workout in less time, and improved fitness for all of your fitness endeavors.
After 20 years of experience training for sports, strength, and many endurance events I thought I knew my body. Apparently I did not. Besides improving my looks, posture, flexibility and the way I move, I believe Man Flow Yoga is a performance and strength building game changer.
From Ryan E
Ready to get started?
All of these programs are part of the Man Flow Yoga Members’ Area.
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