WORKOUT GOAL: MAINTAIN AND IMPROVE CARDIOVASCULAR FUNCTION!

This workout guides you through 15 minutes of Attentional Control (agility with the ability to improve FOCUS and FOOTWORK) to give you an intense cardiovascular challenge. This CHUNK emphasizes upper body movements such as shadow boxing with light weights to improves cardiovascular function! Go through the CHUNK once for 15 minute of cardio…layer on 2, 3, 4x through to get up to 60 minutes of cardio as you perfect the foot work. Attentional Control Patterns are meant to improve components of brain function such as short-term memory and reactive ability, which decline in function as we age if not challenged! Research supports the act of learning a new skill while performing aerobic exercise as a successful method of reducing markers of cognitive decline. Not only are you doing Attentional Control Patterns for the health of your cardiovascular system, but also for your BRAIN and your autonomic nervous system as you perform your Breathography patterns in conjunction with the foot-work.

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. AbRibbon
2. 2 or 3lb Pair of weights (you can go up to 5lbs based on your fitness level…high repetitions to get the heart-rate up call for lighter weights!)

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

MAX BREATH RETENTION: 0 BEATS