EQUIPMENT:
Ab-Ribbon
Hypoxix Band Set
Dumbbells

PLEASE REPEAT THIS WORKOUT 3X OVER THE COURSE OF THE WEEK.

PLEASE POST YOUR HEART-RATE RESULTS HERE after your workout, preferably with a graph, so I can analyze how you are responding. Please post the date with your picture post! With the Polar Beat App, you can screenshot the final results and post them OR the activities app that connects to the Apple Watch. Let me know if you have any questions!

TAKE NOTE OF THE EXERCISE MODIFICATIONS BELOW! As we progress through the weeks, I won’t list as many modifications below, because I will assume that you have read the exercise modifications from the previous week, and these can be easily applied to each week moving forward. I will list the ADDITIONAL exercises that might need modifications!

PREFERABLY, TAKE AT LEAST 48 HOURS OFF IN BETWEEN WORKOUTS!

DON’T FORGET THAT YOUR RECOVERY VIDEO FOR RIGHT AFTER YOUR WORKOUT IS THE ONE FROM THE WEEK 1 WORKOUT!

If you have questions about the workout, please ask in the Q&A forum.

The main goal for this week is to work on the quality of your 8 Second Engaged Exhale, adding in some LEVEL 4 BREATHOGRAPHY, which means up to 6 Second Breath Retentions. This is the level that you worked at last week, so weeks 3&4 work at about the same breath intensity, but adding endurance with some extended holds! If you feel as though you aren’t quite ready for the length of the hold, as this is a jump from last week, please just go for as long as you can (there should never be the dizziness of reduced quality of movement…if there is, simply go back to nasal breathing for the following exercise), and then go to nasal breathing, keeping the Ribbon loose around the waist during the remainder of the requested breath retention. As the workouts progress in intensity, please ask questions in the Q&A forum on how to modify certain movements if you need to as these workouts are meant to be able to be performed by both an advanced Hypoxonaut and a novice with certain adjustments. In most cases, I am demonstrating the most advanced version of the exercise.

THIS WEEK’S FOCUS:
1. COGNITION (cognition cardio) will accelerate to challenge your brain more greatly, adding in focus on LOW IMPACT plyometrics and HOW this is done (see below for notes on that!)

2. Endurance/stabilizer muscles (high rep, low weight)

3. Maintaining the DEEPEST core connection in your Breath-Retentions…don’t worry, this is a work in progress!

4. Gaining strength and endurance in all of our functional movements

LIST OF EXERCISES WITH MODIFICATIONS IF NECESSARY

PILATES TEASER ON CHAIR

If you find that you are not able to stabilize your lower back or connect with your deep abs (AKA the ribbon not loosening or feeling TOO much in the low back) then keep the feet on the ground for this one!

ALL OTHER MODIFICATIONS HAVE BEEN TALKED ABOUT ON PREVIOUS WEEKS!