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.
LIFESTYLE THEME
Self care
This week's theme is self-care.
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Good news! You've already completed 3 weeks of intentional self-care.
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Increasing mindfulness around your eating, sleep, and breathing habits are all forms of self-care.
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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.
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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
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.
RECOVERY #1
I am Taking Care of Myself
Fill up your own cup with this slow and gentle class.
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Nourish the body with the breath then melt into some hip opening poses.
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
RECOVERY #2
I am grounded
A practice focused on the Muladhara (Root Chakra) - our energy center of grounding and safety.
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Discover a feeling of stability inside yourself amidst the external unknowns.
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)
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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