Welcome to Week 4

This week we return to the same workout formats as Week 1 - but with elevated moves. 

This gives you an opportunity to really recognize your endurance and strength improvements.

Take special note of how you feel after the 5-min warm-up now, compared to Week 1.

Thank you for completing the Week 3 Reflections. 

I look forward to sharing your insights anonymously with our group.

Look for an email from me on Tuesday with this info. 

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LIFESTYLE THEME

Self care

 

This week's theme is self-care.

Good news!  You've already completed 3 weeks of intentional self-care.

Increasing mindfulness around your eating, sleep, and breathing habits are all forms of self-care.

This week, give yourself unapologetic permission to fill your own cup allll the way up. 

 

 Commit to one of these tips, or try a new one each day.

The Tips:

1.  Say NO to something you don't        want to do

2. Take 30-60 minutes of relaxing        alone time (no electronics)

3. Buy yourself something that will        bring you joy 

4. Do something that brings you joy

5. Practice the 5 breaths of                    awareness in Nature

Relaxing Hammock
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WORKOUT #1

Drop Set 

Grab your Resistance band, loop band and water. Blast a bumping playlist and follow along with this whole-body strength class.

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RECOVERY #1

I am Taking Care of Myself

Fill up your own cup with this slow and gentle class. 

Nourish the body with the breath then melt into some hip opening poses. 

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WORKOUT #2

EMOM

Grab your resistance bands, loop band, a timer, and water. 

Watch this preview of the moves then complete the workout format below.

Directions: Complete each move for 1 full minute.  Take minimal to no rest in between each move.  

Warm-Up (1 min each move)

1. Jumping Jack Punches

2. 2 jacks + 8 fast feet

3. Hit the Deck

4. 2 plank jack + 2 frogger

5. Heisman

 1. Front/Back Lunge

    (30 sec each leg)

2. Skating Lunges

3. Squat Pulses

4. Lateral/Front Raise

5. Bicep Curl 

6. Tricep Kickback 

7.  Ski Abs

8.  1-Leg Deadlift

9.  Lateral/Front Kick

10.  Hamstring Curl

11.  Hi/Lo Plank

12.  Hip Dip & Crunch

13.  Side V-ups

14.  Windmills

15.  Criss Cross + Extend +                Crunch

16.  Diamond Hip Raises

17.  Reverse tabletop swing               backs

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RECOVERY #2

I am grounded

A practice focused on the Muladhara (Root Chakra) - our energy center of grounding and safety. 

Discover a feeling of stability inside yourself amidst the external unknowns.

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WORKOUT #3

Core Crusher

Grab your timer and water. 

Watch the preview of the moves then complete the workout format below. 

Directions: Complete each move for it's designated amount of reps on each side.  Repeat the entire set (all 10 moves), twice more, for a total of 3 times.

Warm-Up (1 min each move)

1. Ladder Climbs

2.  Burpees

3.  Ski Abs

4.  Lunge-Arm Taps

5.  Piston Legs

1.  Down Dog Crunch Combo (X5)

    - Knee to same elbow 

    - Knee to opposite elbow

    - Knee to bear hold

2.  Bird Dog pull through (X10)

3.  Half Kneeling Side Crunch (x10)

4.  Forearm Plank Knee Taps (x10)

5.  Bear Hold Hand Walkouts (X10)

6.  Roll-up Jumps (x10)

7.  Criss Cross Extend Crunch (x10)

8.  Hip Dip & Crunch (x10) 

9.  Sea Turtles (x10)

10.  Diamond Kick & Crunch (X10)

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Way to go!

As usual, enjoy your weekend, and honor your body. 

To wrap up the week, submit your Reflection responses below.

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Received!  Thank you

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