WORKOUT GOAL: CORE STRENGTH & INJURY PREVENTION

CLASS PILLAR RATINGS:
• Cognition 1
• Breathography 8
• Impact 1

MAX BREATH RETENTION: 12 BEATS

12 beat Breath Retentions! Do not be scared! You are adapting quickly, and you will surprise yourself VERY soon with your ability to perform a Breath Retention for 12 beats! If it doesn’t happen during your first 8 weeks, give yourself and extra 7-14 days to adapt to these longer Breath Retentions. Once you have successful performed these 12 beat Breath Retentions in your core work, you will see you CO2 Tolerance numbers rise!

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. Dumbbells: 3 or 5lbs
4. Pilates Mini Ball
5. Light Pull Up Band or Theraband tethered on door, couch, chair, etc