A few months ago, at the fitness academy where I workout, my trainer taught this awesome and intense flow workout. You start off in a squat and flow through several different poses until you end up back in the same squat. Then you repeat for 10, 15, or 20 minutes. Whatever you are able to do. It requires a lot of focus on breath and concentration on keeping good form even as you get tired. While watching the video (you can check it out at the bottom of this post), I found a few weak spots that I am going to work through the next couple of rounds I do this workout. I hope you like it! Stay motivated and have fun!
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https://youtu.be/h_dqcMpqnso