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30min LIVE! [L3W4]

LINDEN 8-Week Series [L3] • 30m

WEEK 4

5/30/22

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

CLASS PILLAR RATINGS:
• Attentional Control 2
• Breathography 6
• Impact 3

MAX BREATH RETENTION: 10 BEATS

Really upping the ante this week as we launch into our 4th week of Breathography (Level 5) in many of our total body exercises. As we launch into higher levels of Breathography, the body is primed for adaptations such as increased blood vessels and lowered blood pressure with the combination of Breath Retentions and total body strength. This 30 minute workout challenges cardio and strength at an equal level, and will give you that euphoric feeling…better than a runner’s high because of the ADDITIONAL increases in factors such as HIF-1 and lactate that the brain thrives on!

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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