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20min LIVE! [L3W1]

NOSTRAND 8-Week Series [L3] • 20m

WEEK 1

6/29/22

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

CLASS PILLAR RATINGS:
• Cognition Cardio 2
• Breathography 1
• Impact 2

MAX BREATH RETENTION: 0 BEATS

This Week 1 workout takes the advanced work down a notch in intensity with the Breathography back at Level 1 and the total body work lower resistance and higher repetition. It’s important to periodize your program on all levels throughout the year, so follow me in my 8 week cycles to maximize strength and reduce injury!

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

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