Welcome to Week 3
This is a pivotal week.
Your body, mind, energy, and habits have all been shaken and awakened.
Keep pushing yourself out of your comfort zone to get yourself where you really want to be.
Let's do it!
Thank you for completing the Week 2 Reflections.
I look forward to sharing your insights anonymously with our group.
Look for an email from me on Tuesday with this info.
LIFESTYLE THEME
Breathing
This week's theme is breathing.
Every single system in your body relies on oxygen.
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Proper breathing can aid in stress management, cognitive function, better sleep, better movement, and increased overall mindbody functioning.
Reach out to me, if you're interested in learning more pranayama (controlled breathing techniques). I have many!
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This week, level-up your breathing habits by committing to one of these tips, or trying a new one each day.
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The Tips:
1. Before eating a meal, take 1 super slow deep breath
2. Upon waking up, take 5 deep breaths with a longer inhale and hold at the top for 5 seconds
3. Before bed, take 5 deep breaths with a longer exhale and hold at the bottom for 5 seconds
4. When feeling stress, anxiety, or overwhelm take 5 deep breaths with equal length inhale and exhale
5. When feeling unmotivated or low energy practice Breath of Fire for 1 minute
WORKOUT #1
Butt Kicker
Grab your loop band and water. Blast a bumping playlist and follow along with this leg crushing strength class.
RECOVERY #1
Supercharge
your energy
This dynamic, breath-focused class will give you a natural high.
Experience a profound shift in your mindset, mood, and energy.
WORKOUT #2
Tweener
Grab your resistance bands, loop band, a timer, and water.
Watch this preview of the moves then complete the workout format below.
Directions: Starting with Set #1, complete 10 reps (per side) of Move #1. Before moving on to Move #2, complete 10 reps (per side) of the Tweener Move. Continue this pattern of completing the Tweener Move in between each Move. Complete Set #2 with the same format then finish with 3 mins of abs.
Warm-Up (1 min each move)
1. Jumping Jack Punches
2. Ladder Climbs
3. Butt Kicks
4. Hit the Deck
5. Piston Legs
Set #1
Tweener: 1-Leg Lunge Jumps
1. 1-Leg Deadlifts
2. Hamstring Curl
3. Bicep Curl
4. Scapula Press Out
5. Running Man Sit-ups
Set #2
Tweener: Ski Abs
1. Rainbow Heel
2. Side Reach & Pull
3. Bear Crawl
4. Swivel Hip Dips
5. Push Ups
Ab Finisher: (1 min each move)
1. Hip Dip
2. Scissor Up & Down
3. Pilates 100s
RECOVERY #2
Increase Your Vitality
This sequence will open you inside and out.
Stir up your internal radiance, expand the heart capacity, chop through your old limiting beliefs, and ignite your infinite power.
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Created as part of a 2-week Take10 Series.
WORKOUT #3
Pyramid
Grab your loop band, timer and water.
Watch the preview of the moves then complete the workout format below.
Directions: Starting with Set #1, Complete 10 reps of Move A, then 2 reps of Move B. Then complete 8 reps A & 4 reps B. Continue dropping 2 reps from A and adding 2 to B until you are at 2 reps A and 10 reps B. Repeat the pattern for Sets 2,3, & 4 then finish with 3 mins of abs.
Warm-Up (1 min each move)
1. Jump Rope
2. Heisman
3. Plank Jacks
4. Dynamic Vinyasa
5. Mummy
Set #1
A. Squat + Front Kick
B. In/Out Squat
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Set #2
Plank Punch & Swing
Hi/Lo Plank
Set #3
A. Waist Twists
B. Double Crunch
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Set #4
A. Skating Lunges
B. Burpees
Ab Finisher (1 min each move)
Circle 0 Crunch
Bicycle Extensions
Mailboxes
Way to go!
As usual, enjoy your weekend, and honor your body