Equipment Required
Yoga Mat
Yoga Block (Optional)
Zone 2 Cardio
Please complete 20 minutes of Zone 2 Cardio before your mobility training.
What is Zone 2 Cardio?
Zone 2 cardio training is low to moderate intensity aerobic exercise—like a brisk walk, light jog, or steady cycling—that keeps your heart rate in a range where you can still hold a conversation, 60-70% of your maximum heart rate. We do it to build endurance, improve heart health, and support fat metabolism without overtaxing the body. It’s a foundational tool for sustainable fitness and recovery that complements strength training beautifully.
It’s not necessary to track your heart rate, but if you would like to here is how you will do it.
Start with this formula:
220 – your age = estimated max heart rate
Then calculate 60–70% of that number
This is your Zone 2 range.
However, if you are working up a light sweat and still able to hold a conversation, you are probably in Zone 2!
Exercise 1/14
Stand, Eyes Closed (1:00)
Tips:
- Breathe deeply in through the nose and out through the mouth
Exercise 2/14
10 Reach to Sky - Inhale, Forward Fold - Exhale
Tips:
- Roll forward towards the ball of foot and lift the tailbone to the sky
Exercise 3/14
Low Lunge Pose (0:30)
Tips:
- Tuck hips under and keep shoulders down as you reach
- 30 seconds per leg
Exercise 4/14
Half Splits Pose (0:30)
Tips:
- Keep hips side by side
- Pull toes back for maximum stretch
- 30 seconds per leg
Exercise 5/14
Wall Gate Pose, Facing Wall - Knee Bent (0:30)
Tips:
- 30 seconds per side
Exercise 6/14
Wall Gate Pose, Facing Wall - Knee Extended (0:30)
Tips:
- 30 seconds per side
Exercise 7/14
Wall Gate Pose, Wall on Side - Knee Bent (0:30)
Tips:
- Press against the wall for balance
- 30 seconds per side
Exercise 8/14
Gate Pose, No Wall - Knee Extended (0:30)
Tips:
- Engage core to help with balance
- 30 seconds per side
Exercise 9/14
Wall Camel Pose (0:45)
Tips:
- Open chest and lift it up towards the ceiling
- Hold for 45 seconds
Exercise 10/14
Wall Butterfly (1:00)
Tips:
- Keep entire back glued to the floor
- Gently press just above the knees to increase the stretch
- Hold for 1 minute
Exercise 11/14
Low Lunge Pose (0:30)
Tips:
- Tuck hips under and keep shoulders down as you reach
- 30 seconds per leg
Exercise 12/14
Half Splits Pose (0:30)
Tips:
- Keep hips side by side
- Pull toes back for maximum stretch
- 30 seconds per leg
Exercise 13/14
Happy Baby Pose (1:00)
Tips:
- Ease into this stretch!
- Hold for 1 minute
Exercise 14/14
Shavasana (3:00)
Tips:
- Use this time to breathe deeply and settle your thoughts, releasing any frustrations and discontent and focusing on everything you're grateful for
- Hold for 3 minutes