Inversions Make You Hot

Tone Up and Get Upside Down!

This 4-week program will build your strength, flexibility, and endurance and teach you the fundamentals of headstand, forearm balance, and handstand! Consistency is KEY!

👉 If you don’t have time for a FULL practice class, please do one of the quick bonus classes to keep you on track and consistent!

Equipment needed:

Long resistance band, two yoga blocks, (optional) stability ball, & wall space for this program.

Remember to join the private Facebook group for support and accountability!

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Day 1
Getting Started
36 Min
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Getting Started Welcome to Inversions Make You Hot! Today's class is all about the foundations of getting upside down. We are about to go on a journey! I hope you are excited. You will want two yoga blocks for this class. All levels welcome to take this class. Feel free to repeat this class as often as you need until you are ready to move on. Don't forget I also have 3 BONUS classes if you don't have time for a FULL practice!
Day 2
Shoulder and Core Conditioning
36 min
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Shoulder & Core Conditioning It's day 2! Today we will be focusing on strengthening shoulders and the core for our inversions. We will be doing conditioning work using a long resistance band. I am using the yellow light band in this class. If you do not have this band, you can click here. This class is for all levels of students. Enjoy!
Day 3
Strength and Endurance Drills for Headstand
34 min
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Strength & Endurance Drills for Headstand It's day 3! Today we are working on strength and endurance for headstand! We need strong upper body and core strength for headstand practice, so grab two yoga blocks, and let's go!
Day 4
Rest Day
Rest Day Our muscles need a rest day! It’s important to take at least one day off or your training a week so that your body has time to repair and restore. If you would like to do a quick workout to keep up your consistency, I have included bonus classes at the bottom of the page. Beginner Bonus Strength and Endurance Bonus Quick Daily Endurance Drills Bonus 10 Minute Workout
Day 5
Flexibility Practice
46 min
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Flexibility Practice Hi Team! Welcome to day 5! Today we will be working on flexibility for our inversions. Flexibility plays a huge role in headstand, forearm balance, and headstand! Grab two yoga blocks and a yoga strap, and let's go! All levels welcome to take this class.
Day 6
Full Body Conditioning
42 Min
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Full Body Conditioning It's day 6! Wow! You made it through your first week! Today's class is a full-body conditioning class! Don't worry; tomorrow is a rest day, so feel free to give it all you got! Grab two yoga blocks, and let's do this!
Day 7
Rest Day
Rest Day Day 7! Yay for a rest day! Please enjoy yourself today. Do something that makes you feel happy and rested! You may decide you want a bonus practice today, but please make sure you take at least one rest day per week! Have a great day!
Day 8
Strong Shapes
33 Min
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Strong Shapes It's week 2 of the Inversions Make You Hot! Woo Hoo! Today is another long resistance band class to help us with shoulder and core strength. We will be making shapes that will help us with our inversions. This class is for all levels! Enjoy!
Day 9
Let’s Get Upside-Down
44 min
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Let's Get Upside Down It's day 9! Are you ready to get upside down? Today we are going to work on all the components to getting on our heads. You will need an available wall, a strap, and two yoga blocks for this class. Remember, if you aren't feeling ready to do this class, please repeat the first week to build your strength!
Day 10
Headstand Progressions
41 Min
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Headstand Progressions Day 10! We are progressing our headstand practice today! Aren't you excited? I will teach you how to leave the wall today and transition to the middle of the room. Please remember to take it slow and listen to your body. If you aren't quite ready to leave the wall, go back and repeat week one!
Day 11
Rest Day
Rest Day Day 11 is for REST! Take the day off, or you can try out one of the bonus classes if you want to keep building your strength and stamina. Remember that your body does need to rest, so take it easy and be kind to yourself!
Day 12
Bakasana Practice
37 Min
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Bakasana Practice Day 12 is all about your crow pose! Did you know that bakasana is actually a handstand?! Wait? What?! Yes, you are balancing on your hands! For today's practice, grab two yoga blocks and a pillow, and let's get flying!
Day 13
Shoulders Core + More
34 Min
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Shoulders Core + More Day 13! Woo Hoo! Today is going to be so fun! We are going to be working the entire body and experiment with new transitions. Please listen to your body and go at your own pace. You will want two yoga blocks for this class. Enjoy!
Day 14
Rest Day
Rest Day Day 14 is a REST day! Enjoy yourself today and do something nice and relaxing. If you want to keep up with your consistency, check out the quick bonus classes at the bottom of the page!
Day 15
Active Flexibility For Inversions
37 Min
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Active Flexibility For Inversions Hi Team! Today we are going to focus on active flexibility to increase our mobility. This will help both strengthen and increase muscle tone for our inversions! You will want two yoga blocks and a yoga strap for this class.
Day 16
Inversion Strength
33 Min
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Inversion Strength For Day 16, we are working on our upper body and core strength for inversions using the long resistance band. This 32-minute class will have your shoulders and core on fire! Enjoy!
Day 17
Strength and Endurance Drills
24 Min
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Strength & Endurance Drills Today we are doing all my FAVORITE strength and endurance drills! Slow and steady wins the race. You will need a wall for this class. It's only 24 minutes - you can do it! If you aren't ready to hold your own weight on the wall, please repeat the previous weeks to build strength!
Day 18
Rest Day
Rest Day 18 is a REST day! YAY! Don't forget you can always choose one of the bonus classes to take if you feel up to it! Otherwise, enjoy the day off!
Day 19
Pincha Prep
33 Min
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Pincha Prep~ are you ready for some fun?! Today we are preparing the body for Pinchamayurasana, otherwise known as forearm balance. Today will be a lot of shoulder and core work. You will need two blocks and a strap for this class. If you aren't quite ready for this class, I encourage you to repeat weeks one and two before moving on to these more challenging classes.  
Day 20
Yoga For Inversions
41 Min
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Yoga for Inversions Hi, my friends! Today we are going to be practicing an awesome yoga flow that will support our inversion practice. You will want two yoga blocks and available wall space at the end to practice to begin to work on our handstands. Remember, it's progress, not perfection! If you aren't quite ready to start handstands, please repeat the earlier classes to build your strength.  
Day 21
Rest Day
Rest Today is your well-deserved rest day! Make sure you are taking, at the very least, one day off a week so that your muscles have time to recover! If you already took a rest day and want to complete a bonus class, check out the classes at the bottom of the page to build endurance and strength.
Day 22
Progressing Our Pincha
29 Min
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Progressing Our Pincha Are you ready for some fun?! Today we are progressing our Pinchamayurasana, otherwise known as forearm balance. Today will be a lot of shoulder and core work using the wall. You will need two blocks and a wall for this class. If you feel you aren't quite ready for this class, I encourage you to repeat weeks one and two before moving on to these more challenging classes.
Day 23
Handstands Flexibility
40 Min
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Active Flexibility For Handstands Often when we think of handstand, we tend to think we need a lot of strength. The truth is, we need both strength and flexibility. Today's class will help us with our active end range flexibility for our handstand practice. You will need a yoga strap and two blocks for this class. Enjoy!
Day 24
Get Strong For Handstands
17 Min
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Getting Strong For Handstands Today we are going to do a shorter practice but don't let that fool you. We will be doing my favorite daily drills for handstands. You will need two yoga blocks, a yoga strap, and wall space for this class.
Day 25
Rest Day
Enjoy the day off!
Day 26
Handstand Shapes
30 Min
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Handstand Prep Are you ready to handstand? Today we are learning the fundamental shapes of handstands. You will need two yoga blocks, a yoga strap, and a wall for this class. If you feel like you are not ready to move forward with handstands, please repeat last week's classes to build your strength! Let's go, Team! Remember, if you aren't quite ready to hold handstands on the wall, repeat weeks 1 and 2 to build strength!
Day 27
Balance Basics
23 Min
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Balance Basics Today, my friends are leaving the wall and learning how to balance in the middle of the room. Don't worry; I will teach you how to safely fall out of a handstand so that you can feel confident to practice in the middle of the room!
Day 28
All The Things
42 Min
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All The Things! Final Flow It's the final day of Inversions Make You Hot! You are a ROCKSTAR for completing this program! Today's class is all about headstands, forearm balance, and handstands! You may not be ready to be in the middle of the room, which is 100% ok. You may have a wall behind you for added support. Grab some blocks and let's do this, team! Do your best and forget the rest!
BONUS
Bonus
Bonus
Quick 10 Minute Workout
10 Min
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BONUS Quick 10 Minute Workout 10 Minutes, Level 3 Bonus Class! If you only have 10 minutes, this is the class for you! We will be moving through some quick drills to build your upper body and core strength for your inversions. This class may not be suitable for beginners. If you are a beginner, please choose the beginner class to build strength.
Bonus
Quick Daily Endurance Drills
10 Min
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BONUS Quick Daily Endurance Drills 10 Minutes, Level 2 Bonus class! Welcome to quick daily drills to increase your strength and flexibility! In just 10 minutes, we will get in all the best drills to keep you consistent in your practice. This class has a full backbend. If you are a beginner, please choose the beginner class to build strength.
Bonus
Drills for Strength and Endurance
36 Min
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BONUS Beginner Strength & Endurance 15 Minutes, Level 1 If you are completely new to inversions, yoga, or need to build up strength, this class is for you! In just 15 minutes, I will show you how to gain strength and modify things like wheel pose. Please do this class as often as needed to build up your strength and continue with the program. You will want two yoga blocks, a strap, and maybe a stability ball for this class.