FLEX YOUR ABS, BREATH, AND BRAIN on FRIDAY!

WE work our cardio and core today on multiple levels!
We begin the day out by ACTIVATING our core and posture, then WORKING it in our LEVEL X routine (you do not have to be a dancer to benefit from this BRAIN BOOSTING CARDIO and core, and finish the day with an incredible release!)

1. 5 MINUTES MORNING RISE BEFORE COFFEE: ABS + ARMS [bringing blood flow to those key areas will keep those areas more active throughout the day!]

2. 30 MINUTE LEVEL X BOLLYWOOD WEEK 1 [We challenging the BRAIN as much as the body here...and THIS is true ANTI-AGING!] RESEARCH HAS SHOWN IMPROVEMENT IN SHORT TERM MEMORY AND REACTIVE SKILL....EVEN IF YOU ARE NOT A DANCER, YOU CAN BENEFIT FROM LEARNING PATTERNS WHILE GETTING THE HEART RATE UP!

3. 7 MINUTE PRE-BED MOBILITY [enhance your deep sleep, getting your MORE recovered for your sessions this weekend!]

JOIN our Facebook group to post your results and let us know your progress with this week's schedule!
https://www.facebook.com/groups/breathwork.and.exercise/

SPECIAL NOTE ON BREATH: If you are NOT advanced in the Breathography levels, but are advanced in the movement with the Nostrand series, please move to LOW NASAL breathing during the time that I say retain the breath in these videos. Simply keeping the Ab-Ribbon loose with deep core muscles highly engaged during this period of time will continue to increase your CO2 Tolerance and condition your deep core muscles. You only add the Breath Retentions for increased challenge on your deep core, oxygen efficiency, and CO2 Tolerance when you are able to perform it with the following rules:

1. your face stays relaxed
2. your movement quality does not suffer
3. you are able to move to fairly quiet nasal breathing quickly after the retention [between 5-15 seconds].

If you are ready for this added "end of breath" progressions, WONDERFUL, as there are so many benefits! If not, keep it simple, and meet yourself where you are at. We want to stress the body just enough for adaptations, minimum effective dose and nothing more!