Yoga strength

Get a stronger body and mind with yoga and strength drills

Some yoga postures require strength. Yoga Strength is designed to give you the strength you need to perform those postures a little faster. As a bonus, you will find everyday lifting and other strength-requiring activities easier. Yoga Strength is not a particular school of yoga, but a special class at Yogateket. It is inspired by the practice of Lizette Pompa, who usually does a few strength drills before practicing yoga. Lizette will guide you through most of our Yoga Strength classes and make sure that you smile even though it’s hard work! You might, in fact, consider doing Yoga Strength in connection to an ordinary yoga class, as you will probably need some stretching after you are done. Strength drills are a good complement to yoga since they help you balance strength and flexibility.


These classes are a type of yoga-inspired calisthenics. You use your bodyweight, and sometimes a few props, to build all-around strength. Asanas such as chaturanga (deep plank), bakasana (crow pose) and navasana (boat pose) are mixed with challenging and innovative exercises using props, such as sliding into chaturanga with the help of a chair cushion. Sometimes you will flow through some vinyasas.

There are classes that focus on specific body parts, while others give you a full body work-out. But no matter the focus, your core will be involved. If strength workouts are your thing, you can explore the whole range of classes in Yogateket’s four-week Yoga Strength Challenge. If you would rather take it slow, you can spread out the classes over a longer period of time and do them separately as well.

But be warned: the endorphins released when you do these classes could get you addicted! All movements included are not necessarily yoga, but everything in these classes will improve and develop your yoga practice.

2 Challenges

4 weeks

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.

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


2 weeks

StrengthTEN Level 1

Come and join us on a new challenge StrengthTEN Level 1.

This challenge is great for everyone who wants to get stronger. Whether you are new to yoga or an experienced practitioner, you will learn from the bottom up.

Get ready for 10 days to find your new strength.

22 Classes

10 min

Strong Hips

During the next ten minutes, we are going to work on our hip and pelvic area. Strengthen your hips while you mindfully move through some circles. You will not just feel your hips, but also your glutes and all this will help your hips and pelvis to find stability and strength.
5 min

Legs on Fire

All it takes is five minutes to get your legs burning. We move through two different drills that will leave your legs feeling alive. You just need your yoga mat and a block. Are you ready?

20 min

Get Sweaty

Use your whole body and break out a sweat. Use the next 20-minutes to move through your upper body, core, and legs in a workout yoga class setting. No fancy equipment, all you need is your mat and towel, and you will be feeling your whole body working hard.

Come, join me and get sweaty!

10 min

Monday Workout #19

It's Monday and here is your workout for today.

  • 10 Bent over rows.
  • 10 Downward push-ups.
  • 10 Shoulder presses.
  • 10 Side plank side rows.
10 min

Monday Workout #18

It's Monday and here it's your workout.

  • 10 Dumbbell snatches.
  • 10 Halos
  • 12 Plank weight slides.

15 min

Monday Workout #17

It's Monday and here is your yoga workout. 

  • 20 Kettlebell swings.
  • 5 Lunge rows.
  • 10 Turbodogs.
  • 20 Leg raises.
15 min

Monday Workout #16

It's Monday and here is your yoga workout.

  • 10 Push-ups.
  • 10 Kneeling lunge press ups.
  • 12 Glute kickbacks.
  • 10 Kneeling kettlebell windmills.

 

15 min

Monday Workout #15

It's Monday and this is your workout for today.

  • 10 Shoulder presses.
  • 12 Bent over rows.
  • 15 Bench presses.
  • 10 Standing lateral raises.
  • 20 Leg raises.

Go for at least three rounds.

10 min

Monday Workout #14

It's Monday and here is your Yoga workout.

  • 20 Kettlebell swings.
  • 10 Dive bombers.
  • 10 Lunge rows.
  • Boat to half boat holds.

Go for as many sets as you want to.


10 min

Monday Workout #13

It's Monday and here is your Yoga workout.

  • 10 Hip hinge rows.
  • 10 Dumbbell press.
  • 10 Bench press.
  • 10 Side plank side rows.


15 min

Monday Workout #12

It's Monday, and this is your Yoga workout. You need a resistance band and a kettlebell.

  • 15 Steps each way 
  • 10 Glute kickbacks.
  • 10 Lunge kettlebell press up.
  • 3 Vinyasas


5 min

Monday Workout #11

It's Monday, and this is your Yoga Workout.

  • 10 Dumbbell Presses.
  • 10 Bent over rows.
  • 10 Dolphin to chaturanga push-ups.
  • 20 Leg raises.


10 min

Monday Workout #10

It's Monday and here is your yoga workout. You need a kettlebell. 

  • 20 Kettlebell swings.
  • 20 Goblet squats.
  • 4 Vinyasas.
  • Navasana hold

Go for at least three rounds or more.

10 min

Monday Workout #9

It's Monday and here is your yoga workout. Go for a light pair of dumbbells; it's more about repetition that lifting too much weight.

  • 10 Standing lateral raises
  • 20 Shoulder Presses
  • 20 Upright rows
  • 3 Vinyasas

Three rounds.


10 min

Monday Workout #8

It's Monday and here is your yoga workout.

  • 20 Squats.
  • 40 Mountain climbers.
  • 12 Bent over rows.
  • 12 Push-ups to down dog taps.

Repeat as many rounds as you want.

10 min

Monday Workout #7

It's Monday and today we work on our strength.

  • 10 Halos (for shoulder strength and mobility)
  • 10 Upright rows (to work your side deltoids and trapezius)
  • 10 Plank weight slides.
  • 10 Plank to forearm plank slides.

This workout has 3 rounds, feel free to add a few more if you feel like.

15 min

Monday Workout #6

It's Monday and today we work on our strength.

  • 10 Dumbbell snatches.
  • 15 Tricep dips.
  • 10 Step ups.
  • 4 Vinyasas.


15 min

Monday Workout #5

Its Monday and today we bring focus to arms, shoulders, and core.

  • 10 Dumbbell Presses.
  • 10 Bent over rows.
  • 5 Wall walks.
  • 10 Push-ups.
  • 20 Leg Raises.


10 min

Monday Workout #4

It's Monday and today we focus on legs, arms and core.

Today's routine:

  • 20 goblet squats.
  • 20 single arms kettlebell swings.
  • 12 Plank to pike slides.
  • 10 - one arm row.
  • Twisted boat pose. 

Repeat as many times as you want. I'm using a 12kg (26 lbs) Kettlebell.

10 min

Monday Workout #3

It's Monday and today we have a total body Yoga Workout.

Kick off your week the best way possible. You need a kettlebell for swings and high pulls to work your legs, hips and upper back. A resistance band to work on your glutes and your mat for bodyweight training with down dog push-ups, finishing with core.

I recommend you start with an 8kg kettlebell and a light or medium resistance band if you are a beginner.

10 min

Monday Workout #2

This is a full body workout using a 10kg weight (make sure you choose a weight that can keep you going through the whole sequence).

We will move through different drills such as dolphin to chaturanga push-ups to work on your shoulders, lunge pulses to work glutes and legs, halos for strength and mobility on your shoulders, squat snatches to work both lower and upper body finishing with navasana to target your core.

Feel free to repeat this sequence as many rounds as you want. I recommend 4 rounds.