LEVEL X WEEK 4

06-07-23

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. Chair
3. Light Pull Up Band or Theraband tethered on door, couch, chair, etc (I am using the yellow HYPOXiX band!)

WORKOUT GOAL: CARDIO, CORE & COGNITION

CLASS PILLAR RATINGS:
• Cognition Cardio 2 (please change this to 3 from weeks 3 up)
• Breathography 1
• Impact 1 (please change this to a 2 on weeks 3 up)

MAX BREATH RETENTION: 0 BEATS

The LEVEL X class challenges your BRAIN as much as it challenges your cardio. The GOAL of LEVEL X is to build your cardio endurance WHILE gradually building your breath control in conjunction with the cardio. The CORE is built into the engaged exhale, and we also train your core several times throughout the program. With a combination of nasal breathing and Breathography Breath Cycles, you will walk away from this 8 Week series with stronger breath, core, cardio, and nervous system through the effects of training your Breathography Breath Cycle with these cardio routines.

Here is the LIST of COGNITION CARDIO combos that you will learn over the course of the 8 weeks:

1. CHA CHA
2. SKATER
3. BOXER
4. LOW RIDER
5. SHAKE
6. LIMBO
7. BOLLYWOOD
8. PONY

With my former career as a Broadway dancer, I am well aware anecdotally of the brain benefits of learning patterns while exercising. The research also supports multi-component or multi-modal exercise as the top method of improving brain connectivity and anti-aging in the brain! If you want to have the strongest brain and respiration, repeat EACH of these classes in this 8 week cycle 3x over the course of the week before moving onto the next class. Please take the CO2 tolerance test on HYPOXiX.fitness at the beginning and at the end of your 8 Week Cycle of LEVEL X to witness the improvements yourself!