Welcome to Week 5
This week we return to a similar format as Week 2 - but with enhanced moves.
Pay special attention to your endurance and strength improvements, and give yourself some kudos!
Thank you for completing the Week 4 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
Stress Management
This week's theme is stress management.
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More good news! You've already practiced 4 weeks of stress management strategies.
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Properly nourishing your body, exercising regularly, getting adequate sleep, controlled breathing, and intentional self-care are all key components in managing your stress levels.
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This week, get to know your stress by taking 5-10 minutes to respond to these questions in your journal.
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The Questions:
1. Where is this stress coming from? Get to the root.
2. What can I do about the root cause right now?
3. What is this stress trying to tell, or teach, me?
4. Where is this stress manifesting in my body?
5. How can I manage these stress
symptoms right now?
WORKOUT #1
Pyramid Ladder
Grab your loop band and water. Blast a bumping playlist and follow along with this sweat inducing strength & endurance class.
RECOVERY #1
Forward Folds
Open up the hamstrings and glutes, release the lower back, and flip your perspective in today's practice.
WORKOUT #2
Bust N Burn
Grab your loop band, a timer, and water.
Watch this preview of the moves then complete the workout format below.
Directions: For each move, go as fast as you can for 20 seconds, take 10 seconds rest, then repeat once more - 1 min total per move. For moves that have 'sides' (#1, 2, 9, 10, 17), switch sides after first 20 sec.
Warm-Up (1 min each move)
1. Plank Walkout + Frogger
2. Dynamic Vinyasa
3. Mountain Climbers
4. Burpee
5. Om Ong
1. 1-leg Lunge Jump
2. Lateral/Reverse Lunge
3. In/Out Squats
4. Squat Pulses
5. Burpees
6. Push-Up Pulses
7. Ski Abs
8. Push-up T Rotation
9. Knee to Knee + Kick
10. Hip Heel Pulse
11. Skinny Hip Raises
12. Pilates 100s
13. Medium Hip Raises
14. Diamond Pilates 100s
15. Wide Hip Raises
16. Double Crunch
17. Low Lunge Arm Taps
RECOVERY #2
10: 1
Today, we practice 10 asana's (postures) and hold each for 1 full minute.
This allows you to settle and relax into each pose.
WORKOUT #3
Back To Back
Grab your resistance band, timer and water.
Watch the preview of the moves then complete the workout format below.
Directions: Starting with Set #1, complete 12 reps (per side) of each move. Repeat the set once more then move onto Set #2. Complete all 6 sets using the 12reps x2 rounds format. BONUS SET: Go for it!!
Warm-Up (1 min each move)
1. 2 JJ's + 8 Fast Feet
2. Ladder Climbs
3. B-ball Jumps
4. Heisman
5. Mummy
Set #1
Hip Dip & Crunch
Diamond Kick & Crunch
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Set #2
Star Jumps
Hi/Lo Plank
Set #3
Tricep Kickback
Bicep Curl
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Set #4
Skating Lunges
Squat Pulse & Hold
Set #5
Switch Kicks
Table Top Swing backs
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Set #6
Low Lunge Arm Taps
Bear Lift Bird Dogs
BONUS SET:
10 Curtsey Squats 30 Swimmers 50 Jumping Jacks
20 Skating Lunges 40 Weeble Wobble
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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