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!
Therabands
TAKE NOTE OF THE EXERCISE MODIFICATIONS BELOW! In general, I demonstrate the most advanced version of each exercise. Even though these workouts are LOW IMPACT, we do sometimes add quick movements or “low impact jumps”, which are jumps that make NO SOUND on the landing my using your Breathography core and foot strength. That being said, we are all coming at this at different levels and different body histories, so for EACH week’s workout, I have placed a list of the exercises that COULD need modifications at the bottom of this post! MAKE SURE TO SCROLL DOWN IF NEED BE!
PREFERABLY, TAKE AT LEAST 48 HOURS OFF IN BETWEEN WORKOUTS!
TAKE NOTE OF YOUR RECOVERY VIDEO THAT IS POSTED FOR IMMEDIATELY AFTER CLASS! These workouts are SHORT and SWEET yet intense for those results. For that reason, I have provided you with a SOFT NASAL BREATHING recovery routine right after class. I am ONLY posting this RECOVERY breathing and mobility VIDEO on the WEEK 1 WORKOUT LESSON, but just know that I recommend performing this short 5-minute routine to cool down your muscles and recover your NERVOUS SYSTEM. If you guys like these recovery videos, I have dozens of them on HYPOXiX.studio!
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. There are no Breath Retentions in this week’s workout as we work on establishing our base. As the workouts progress in intensity, please ask questions in the Q&A forum on how to modify certain movements 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 in the video workout, so be sure to check out the notes at the end of this post!
THIS WEEK’S FOCUS:
1. COGNITION (cognition cardio)
2. Endurance/stabilizer muscles (high rep, low weight)
3. Connecting to the deep core with Engaged Exhale and Ab-Ribbon (or you're made up version!)
LIST OF EXERCISES WITH MODIFICATIONS IF NECESSARY
WARM-UP COMBO WITH FRONT KICK
Modification: if the low back is not stable, your hamstrings are tense, or you have hip impingement, do not kick the leg higher than 45 °…this is meant to be a dynamic warm-up!
FAST HEXAGON AGILITY:
Simply keep it at the half-time rate (just keep it slow) if bringing this agility fast does not feel right to your body, you are unable to control it, it feels too overwhelming, or you become disconnected to your core:-)
PLANK ON CHAIR:
If you have a current shoulder injury and need less load on your shoulder joint, simply take the plank to a wall plank! If you have questions on this, go to the Q&A forum!
DEEP SQUAT AT CHAIR:
In deep squats, just go as deep as go can, keeping the knee between 2nd and 3rd toe, and staying connected to your breathing :-)
OVERHEAD PRESS TO MARCH FROM SEATED:
If the band around arches for psoas is too much, meaning your low back begins to move or you become disconnected to breathe, start this WITHOUT the band!
If your low back flexes at all to get down the seat (try it once with your hand on your low back) then do NOT start seated…instead just start in a standing “chair pose” position to begin working on this with a reduced range of motion!
HEXAGON AGILITY WITH BAND:
If your knee can’t stay between the 2nd and 3rd toe or arches can’t stay lifted off the ground here (YES ASK AWAY in the Q&A forum) do this without the band!
QUADRUPED BOOTY AT CHAIR:
If your low back moves AT ALL, then please slow this movement down or just hold the leg out to the back frozen and ISOMETRIC (not moving, stationary pose) and just focus on your breath as your dynamic variable!
SEATED CHAIR ROW:
With the ball between your knees, your feet should be very close together so that the ball aligns your knees and doesn’t turn them in. Meaning, if you look down, the toes should not be over big toes, but between second and third!
If your low back has to move at all to get all the way into a seated position, do not sit all the way down on the chair! Instead, begin in a chair pose with the legs as bent as possible!
SEATED HAMMER CURL SWINGS:
The same thoughts that have already been expressed about sitting in a chair apply to this one! Your lower back should not move, and if it does, do not sit all the way down! (If anyone needs me to make a video of this modification, let me know, and I will POST a video to our Q&A forum!)
Up Next in FREE 8 WEEK COHORT!
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WEEK 2 FREE HYPOXIX COHORT
EQUIPMENT:
Ab-Ribbon
Hypoxix Band Set
DumbbellsPLEASE 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 B...
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WEEK 3 FREE HYPOXIX COHORT
EQUIPMENT:
Ab-Ribbon
Hypoxix Band Set
DumbbellsPLEASE 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 B...
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WEEK 4 FREE HYPOXIX COHORT
EQUIPMENT:
Ab-Ribbon
Hypoxix Band Set
DumbbellsPLEASE 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 B...