Strong & Stretchy

A 4-week Yoga Sculpt Program!

Strong and Stretchy is the perfect blend of yoga and resistance-based training. This program includes 20 classes plus two bonus classes to help you build strength, increase mobility, and help you relax your nervous system.

Whether you are a beginner or an advanced yogi, this program is suitable for all levels.

Over the next four weeks, you will take your yoga practice to the next level! All you need is a yoga mat, light and medium dumbbells, and optional yoga blocks.

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

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Week 1
Week 1
Day 1 • Week 1
Made of Muscle
39 min
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Welcome to DAY 1 of Strong and Stretchy! We are building muscle with light to medium dumbells for today's Yoga Sculpt class. This full-body practice will not only help you strengthen your muscles but also help you relax and calm the nervous system. You might also want two yoga blocks to modify!  
Day 2 • Week 1
Super Solid
30 min
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It's Day 2 - lower body day! This Yoga Sculpt class will leave you feeling super solid! Grab a heavy dumbbell, and let's do this! You might also want two yoga blocks to modify!  
Day 3 • Week 1
Spread Your Wings
32 min
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In today's yoga practice, we will spread our wings! This class will work your entire body from head to toe, focusing on your biceps and triceps using light to medium dumbbells. You can do this class with or without weight; all levels are welcome!  
Day 4 • Week 1
Rest Day
Today is your rest day! Check out the bonus workouts at the bottom of the page for my BYG die-hards!  
Day 5 • Week 1
Stretchy Legs
33 min
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Today we are working on our strength and flexibility to gain greater overall mobility in the hips and the hamstrings. You will want your yoga blocks for today's practice.  
Day 6 • Week 1
Yoga For Sore Muscles
30 min
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Today is Yoga recovery day! We will stretch our sore muscles and focus on calming and relaxing the nervous system. Enjoy this much-needed restorative practice.  
Day 7 • Week 1
Rest Day
Today is your rest day! Check out the bonus workouts at the bottom of the page for my BYG die-hards!  
Week 2
Week 2
Day 1 • Week 2
Give and Take
35 min
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Get ready for a full-body Yoga Sculpt class that will work your entire body! Grab a set of light to medium dumbells, maybe a strap, and two yoga blocks to help modify poses. Enjoy!  
Day 2 • Week 2
Sculpted Legs
35 min
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Today's flow will challenge your entire body, emphasizing your quads, hamstrings, and glutes. All you need for today's class is a set of yoga blocks and one heavy dumbbell. Let's go, Team!  
Day 3 • Week 2
Flex and Flow
40 min
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Today's class is a dynamic yoga practice that uses light to medium dumbbells to help sculpt the biceps and the triceps. This is a full-body class, but the focus will be on sculpting the arms. Grab a set of dumbbells and your yoga blocks, and let's hit the mat!  
Day 4 • Week 2
Rest Day
Today is your rest day! Check out the bonus workouts at the bottom of the page for my BYG die-hards!  
Day 5 • Week 2
Stretchy Shoulders and Back
32 min
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This excellent flexibility class lets us work on our upper back and shoulder mobility. You will want your yoga blocks and a strap; if you have a stability ball, that will be helpful. If not, you can use a chair or ottoman or stack up some pillows.  
Day 6 • Week 2
Down Shift
34 min
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Today's yoga practice will not only help you stretch out your body, but it will also help you down-regulate your nervous system. Grab a large pillow and two yoga blocks. Enjoy!  
Day 7 • Week 2
Rest Day
Today is your rest day! Check out the bonus workouts at the bottom of the page for my BYG die-hards!  
Week 3
Week 3
Day 1 • Week 3
Power Play
39 min
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Today's class is packed full of power and play! We will work the entire body using light to medium dumbbells mixed with traditional yoga. This workout will challenge you while also helping to calm the nervous system. Enjoy!  
Day 2 • Week 3
Loaded Legs
27 min
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Get ready to load those legs! Don't be fooled by this shorter class length - this creative vinyasa yoga sculpt class will work the legs like never before! Grab two light dumbbells or no weight at all for today's practice.  
Day 3 • Week 3
Beyond and Back
33 min
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Today's class focuses on building strong shoulders and back muscles. Grab a set of light to medium dumbbells for this practice. You may also want two yoga blocks to modify!  
Day 4 • Week 3
Rest Day
Today is your rest day! Check out the bonus workouts at the bottom of the page for my BYG die-hards!  
Day 5 • Week 3
Upward Mobility
43 min
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Today we are slowing it down to work on our upper body mobility! Using a strap and yoga blocks, we will work on the strength and flexibility of the back and shoulders. I will give you options to modify today's practice. Remember to listen to your body!  
Day 6 • Week 3
Find Your Edge
33 min
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This restorative yoga practice will calm your nervous system, stretch your entire body, and leave you feeling amazing. Grab a big pillow and two yoga blocks for this class.  
Day 7 • Week 3
Rest Day
Today is your rest day! Check out the bonus workouts at the bottom of the page for my BYG die-hards!  
Week 4
Week 4
Day 1 • Week 4
Yoga Sculpt
37 min
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We will light up our entire body with this Yoga Sculpt class today! Grab a set of light hand weights (no more than 5 pounds) or use your body weight and a chair, and let's do this, Team!  
Day 2 • Week 4
Powerful Legs
39 min
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Today's yoga practice will help build strong and powerful legs! We will be using our body weight to tone and strengthen the legs. Grab two yoga blocks, and let's practice!  
Day 3 • Week 4
Sensational Shoulders and Back YS
42 min
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This sensational vinyasa practice will shape and sculpt your shoulders and back muscles and leave you feeling the yoga glow! We will be using light dumbbells for today's practice. As always, listen to your body and choose a weight that is right for you.  
Day 4 • Week 4
Rest Day
Today is your rest day! Check out the bonus workouts at the bottom of the page for my BYG die-hards!  
Day 5 • Week 4
Movement Improvement
31 min
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Time to get mobile! This class will help you understand how to increase your lower body flexibility by using simple techniques. All levels are welcome to take this class. You will want two yoga blocks for this class.  
Day 6 • Week 4
Clear, Calm, and Centered
34 min
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You made it to the official last day of this program!🎉 Today's class is about clearing the mind, calming the nervous system, and becoming centered. This class will help you to stretch your body and relax the nervous system.  
Day 7 • Week 4
Rest Day
Today is your rest day! Check out the bonus workouts at the bottom of the page for my BYG die-hards!  
BONUS
Bonus
Bonus
Just Legs
26 min
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BONUS Today is a lower body-focused class using bodyweight only! Roll out your mat, and let's go!  
Bonus
Tough and Buff
39 min
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BONUS Today is an upper body-focused class to help you get tough and buff! Grab a set of light to medium dumbbells, and let's hit the mat!  

How was your experience?

10 Reviews
  1. Nataliya:
    7 months ago
    Hey Kerri, I'm on the last workout day of this program and wanted to tell you that I really enjoyed the yoga sculpt classes with you. I've definitely gained strength and flexibility. Your mobility classes are also just fantastic.
  2. Rebekah Tartt:
    1 year ago
    Enjoying these! Are there printable trackers for these programs?
    • Kerri Verna:
      1 year ago
      Hi Rebekah, on some of the programs yes, there are but I always include them in the monthly challenges.
  3. rockstarbandit:
    2 years ago
    You never disappoint. I love the combination of yoga and weights. I can't wait for tomorrow's workout.
  4. Carrie Carpenter:
    2 years ago
    I loved this! I’ve never used weights in my practice before. I definitely feel like I built muscle! And I love that I got a great workout each day in about 30 minutes. Thanks!!
  5. Baska:
    2 years ago
    I loved this program 😍 definitely going to repeat it 💪 🧘🏼‍♀️ 🏋️