Yoga Strength Challenge

Looking for a fun and rewarding challenge? Look no further! In the next four weeks, you will follow a yoga workout with Lizette Pompa that will help you grow stronger and develop your yoga practice. Finding the discipline to do this on your own is no easy task, so you have the opportunity to do our Yoga Strength Challenge together with Lizette every step of the way. She will make sure that you’ll do your best – and have fun doing it! Who knew plank pose (and countless variations thereof) could put a smile on your face? Lizette hosts each class in her own playful and down-to-earth manner and does all the exercises with you. If you’re feeling low on energy one day, Lizette will encourage and invigorate you so that you’ll leave the mat full of energy.

Yogateket’s Yoga Strength Challenge will help you build a strong foundation and a consistency in your training. Apart from getting stronger, the goal of this challenge is for you to make a habit of working out. Our hope is that at the end of this challenge, these fifteen-minute workouts end up leaving you wanting more. If so, you can easily combine them with your regular yoga practice. In fact, we encourage you to do so. Yoga and strength drills are perfect complements to each other. You need both to get the most out of all the yoga positions (asanas) and balance your body. With our Yoga Strength Challenge, you get a calisthenics-inspired fast track to the next level in your yoga – whatever that may be. The classes are designed to give you all-round strength using your body weight (and a few simple props) in classic and modified asanas as well as classic strength exercises (such as squats).


No need to wait – Let’s get strong together! We can do this!

Yoga Strength Challenge

Week 1

Let's begin

Today is day one and we start our first yoga workout with arms and core. Begin to experiment and modify to fit where your body is today, remember that you have three more weeks ahead of you so use your body in a smart way. You can do this; we are together all the way through.

Push and release

In this workout, we continue to explore different ways to play with chaturanga. Have fun working out while using yoga postures such as navasana, chaturanga, and flowing through vinyasas.

Compress yourself

This workout allows you to use your strength in a different way. Compression is an incredible way to workout without having to use your arms all that much. Get ready to feel your quads like never before and find a break by working on your core.

Mix it up

This yoga workout is all about mixing up a bit from the last three days. Feel your arms, legs, and core, and finish your week feeling strong. Repetition and practice is what makes your body stronger, so let's practice what we have done during the week.

Week 2

Let it slide

This is a full body workout. Get ready to fire up new parts of your body. Move through dolphin pose to chaturanga, lunge pulses, and finish up using your towel to strengthen your hamstrings. 

Feel the heat

Day two of the second week. Action from first minute when we start warming up the body with five vinyasa's before moving on to pike slides to get the core burning.

Slide back

Keep your towel close to you because this workout will fire up your triceps. Move through squats, vinyasas, and finish up sliding on your towel as a way to target your triceps and shoulders. 

Slide it all together

No need to do something else. Just slide it all together and make a wonderful full body workout. We bring back the sliding drills from the last three days. This will be intense but - oh so worth it.

Week 3

Let's plank

This week is all about incorporating plank into our workouts to activate our arms and core strength. Get ready to develop a love-hate relationship with it. Plank is a beginner's best friend: it's the perfect precursor to more challenging arm balances.

Tone your side

We move our plank to the side doing some side plank dips. This is excellent for strengthening the obliques as well as the entire core. Then get ready for core and arms too.

From side to crow

Planks can be a lot of fun! We bring in some movement switching from side to side, up and down strengthening our entire core. Then we move into Bakasana walks, Navasana to Arhda Navasana.

Fully planked

A fully planked workout to make your body fire up. We incorporate drills from the past days and bring in a forearm hold at the end. This will be intense but short. You can do this!

Week 4

Let's put it all together

The last week is here and we put it all together with our last four workouts. Your body will remember these drills, notice if they feel any different this time. Yoga-pushups and bicycles are on the meny today. Let's go! We start in downward facing dog.

Push and slide

Dolphin pose to Four-Limbed Staff pose, side plank dips and hamstring slides anyone? This is a full body workout where you will put your arms to the test. Shoulders, core, and side body get their share before strengthening the hamstrings to finish this yoga workout.

Almost there

In this workout you will struggle with push-ups, planks and a core exercise that seems simple but will have you sweating. We are almost at the end of this challenge. Stay strong and enjoy it!

Find your strength

Welcome to the last workout! Get ready to have fun and work hard. Plank slides to forearm plank, Boat Pose (Paripurna Navasana) and just to make it even better some more core to finish this yoga challenge. Good job! You did it!