WORKOUT GOAL: CORE STRENGTH & INJURY PREVENTION

CLASS PILLAR RATINGS:
• Cognition 1
• Breathography 5
• Impact 1

MAX BREATH RETENTION: 8 BEATS

You are really starting to feel those improvements in your CO2 tolerance now with these sustained STILL holds for the abs and the breath-work!we add in 8 beat retentions this week, which highly increases the demand on the core and respiratory muscles. You may get a post workout high because of the spike in lactate and carbon dioxide in your core routine (which usually you have to do cardio at high intensity to feel!)

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