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Two of the most common causes of injuries or the inability to engage correctly when performing yoga postures or gym based exercises are lazy glutes and weak core muscles.  Many of us are all too familiar with this issue and spending hours at a desk at work is often the cause.

The Stronger Core and Glutes in 4 WEEKS programme is designed to help you look at your core and glute training from a different angle.  Too often, core and glute workouts focus on aesthetics.. They come to you from an angle of promising 6-packs and a bigger, rounder booty which is not necessarily an achievable goal, naturally, for everyone, given our varying genetics.  The focus of our programme is on building strength in these areas progressively so that you can better perform your yoga postures or gym exercises. Of course, with the right nutrition, you will also see aesthetic changes, but the aim here is for strength and progress to be your main focus as it translates more rewardingly into your other practices.

The workouts are programmed from a strength and conditioning perspective.  Each week builds on the last and the aim here is consistency.  This is a repetitions priority workout which means your aim is to perform all the reps and sets programmed each day.  Each 30 to 45 minute workout is designed so that you can go at your own pace in order to complete your reps and sets.  Speed is not the objective here.  You are encouraged to pause the video at various points in the workout to complete the sets at your own pace.

The programme starts with the most fundamental variation of each exercise and progresses each week to add a bit more resistance and sets, therefore making the workouts a bit more challenging as the weeks go on.  It is designed for you to practice at your own level and if you wish to remain throughout the 4 weeks with the bodyweight versions that’s perfectly fine. The programme is designed so you can revisit these workouts for a second and third cycle to progressively add more resistance over the span of 12 weeks as you get stronger.  You can also choose to turn this into a 6 day a week programme by repeating days 1 to 3.

Each lesson also ends with a nutrition tip because pairing any training programme with a balanced nutrition plan always produces the best results.  With consistency, you will see positive changes within your own yoga practice or any other health and fitness discipline you train in.

Included in this programme is your nutrition master plan.  It is the key to reaching any of your fitness goals.  This is what is missing in countless workout programmes being sold all over the internet.  They often give you recipes and tell you the meals you need to eat but they don’t share the secrets of their calculations.  They don’t give you the power and the knowledge you need to be free and flexible with your diet while being able to reach your goals.  Understanding your macros gives you the ability to precisely calculate what you need to eat to lose weight, maintain or increase your body weight.  It can be so accurate that following a well calculated macro plan enables you to eat a lot of food, never be hungry, while at the same time knowing that each week you will lose/gain x amount of weight (x amount of centimetres).  Our booklet gives you the tools you need to start making your own calculations and planning your own meals so that you can eat all your favourite foods in the right portions while achieving your health and fitness goals.


Course objectives:

    • Targeted exercises for strength and stability of the hip flexors and abdominal muscles
    • For anyone suffering from back pain as a result of weaker connection to the core and hip flexors
    • For anyone who wants to feel stronger and more stable in their yoga practice
    • Great for balancing hyper-mobile joints in the body
    • A look at overall health of the body including nutrition tips

This course includes:

    • Over 300 minutes of on-demand videos
    • Lifetime access
    • A variety of exercises for core and glutes, as well as set combinations to keep your practice interesting
    • Nutrition guidance booklet with a thorough explanations of macros and simple, healthy recipes that you can fit into your macros

About the course instructor:

Jasmine Lake is a fitness instructor and personal trainer based in London. She specializes in Calisthenics and is heavily involved in London’s Bartendaz community. Jasmine was also a Team GB Powerlifter. She has helped numerous people around the world meet their health and fitness goals through her nutrition, strength and cardio training programmes.




Dear friends and community, it wasn’t an easy decision to arrive to but alas, with so many changes happening to the world, reevaluations of 2022 and many decisions to make for the new year, we have decided to close Urban Yogis for now. It’s been quite a ride from our humble beginnings in 2013 from a basic pop up group in the Botanic Gardens to a vibrant collective of like-minded yogis invested in their health, connection and nature. It’s bittersweet for us to reminisce the good old times, especially during our pivot through the pandemic. We appreciate everyone who stuck by us through it all - changes to protocols, swabbing, check-ins, safe distancing - you name it! What a time! We’ve grown so much through it and have seen so many of you grow with us as well. There truly is a community of you, so willing to adapt with us through bad weather and ridiculous Covid-measures. For that, we are so grateful. Thank you for supporting us and for being our life-line during an unexpected time of our journey. At the root of Urban Yogis is learning and growing through the spirit of Yoga and Wellness. From immersive experiences like workshops and retreats, our mission was to help people find joy in self-inquiry and practice. We know that you will continue to do so and that makes our journey so worthwhile knowing that we played a small part in that too. Thank you for seeing us, believing us and showing up. We look forward to crossing paths with you in different ways. You can always reach out to Julie (IG: @julieyogatravel), Kathy (IG: @kathygabriel__) and the wonderful teaching team at Urban Yogis independently. For those of you who would like to share the last practice with us, we still have Suntec classes running through January 2023.
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