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Sun Salutation • Team USA Bootcamp | 24 Hour Fitness

478 views · Published 16 January 2018 · 0:54 · Indexed 12 October 2026

Channel: 24 Hour Fitness · 2018 · Sports

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Inspired by Team USA athletes, try this 50-minute program designed to deliver total-body conditioning, core challenges and mental training. Or visit 24 Hour Fitness club and try it as part of a fun, fast-moving class offered for a limited time in January. You just might leave feeling like a champion.

• Standing Mountain Pose — Tadasana
Stand with your feet hip-width apart. Press your palms together in prayer position. Rest your thumbs on your sternum and take several breaths.

• Upward Salute — Urdhva Hastasana
Inhale as you sweep your arms out to the side and overhead. Gently arch your back and gaze toward the sky.

• Standing Forward Fold — Uttanasana
Exhale as you fold forward from your hips. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.

• Half-Standing Forward Fold — Ardha Uttanasana
Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

• Four-Limbed Staff Pose — Chaturanga Dandasana
Exhale as you step or jump back into Plank Pose (High Push-Up Pose), with your hands under your shoulders and feet hip-width apart. Continue exhaling as you lower your body toward the floor. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.

• Upward-Facing Dog Pose — Urdhva Mukha Svanasana
Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked in toward your sides.

• Downward-Facing Dog Pose — Adho Mukha Svanasana
Exhale as you lift your hips and roll back over your toes, placing the soles of your feet on the floor. Your heels do not need to touch the ground. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and hips toward the ceiling. Hold for five breaths. On your last exhalation, bend your knees and look between your hands.

• Half-Standing Forward Fold — Ardha Uttanasana
Inhale as you step or jump both feet between your hands. Lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

• Standing Forward Fold — Uttanasana
Exhale as you fold your torso over your thighs. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.

• Upward Salute — Urdhva Hastasana
Inhale as you sweep your arms out to the side and extend up once again. Gently arch your back and gaze toward the sky.

• Mountain Pose — Tadasana
Exhale as you come back into Mountain Pose. Bring your hands into prayer position. Rest your thumbs on your sternum. Repeat the sequence for the entire working period.

Find a class at https://www.24hourfitness.com/GX24
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