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65min LIVE! [L2W3]

60min [Intermediate] • 1h 5m

WEEK 3

WORKOUT GOAL: CARDIO, CORE & TOTAL BODY COMBINING BREATHOGRAPHY BREATH-WORK & CIRCUIT TRAINING.

This week’s 60 minute intermediate class adds in Level 4 Breathography into the mix with 6 beat Breath Retentions, challenging our body to adapt to mildly shifting oxygen swings as we go through our circuits. Research shows that it is THESE changes in oxygen that stimulate mitochondrial enzymes and HIF-1 to increase (the messenger to our nucleus that says “ ADAPT!”). As we increase the challenge of the strength as well, your glutes, triceps, and abs will thank me later!!

EQUIPMENT: (NOTE: you can absolutely do this workout with NONE of the below equipment. If you want to use just your bodyweight, grab a hand towel to hold for creating resistance on the upper body with these moves!)
1. Ab-Ribbon
2. Theraband LIGHT
3. Mini Glute Loop (10-12”) LIGHT
4. Dumbbells: 3lbs, 5lbs, 8lbs, 10lbs, 12lbs
5. Booty Band Cloth LIGHT
6. Pilates Mini Ball
7. Chair
8. Yoga Block
9. Light Pull Up Band or Theraband tethered on door, couch, chair, etc

CLASS PILLAR RATINGS:
• Attentional Control 2
• Breathography 4
• Impact 3

MAX BREATH RETENTION: 6 BEATS

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