To contrast our Monday, we focus on CORE + Cardio alongside our posture resetting beginning and ending to the day.

5 MINUTES MORNING START 6 MINUTES: this nasal breathing only routine is meant to ignite your CALM at the top of your day as you connect to strengthening your rotator cuff and balance! Research supports that if you work on your balance, you are preventing cognitive decline due to the areas of the brain that are ignited with balance routines. The nervous system benefits of the breath-work and the Breathing Core will give you a triple effect in under 6 minutes!

35 MINUTE MID-DAY OR AFTER WORK CARDIO + CORE: [Repeat the DANCER Cardio Chunk 2x in a row, followed by the first 20 minutes of your Level 1 Core ISO] REMEMBER, EVEN IF YOU ARE NOT A DANCER, LEARNING CHOREOGRAPHED PATTERNS ENHANCES YOUR SHORT TERM MEMORY AND REACTIVE SKILLS, WHICH IS A FORM OF ANTI-AGING! IF YOU FEEL A BEAT BEHIND, THAT IS GOOD...WE ARE BODYBUILDING YOUR BRAIN! ALSO, PLEASE SEE BELOW NOT ON BREATH RETENTIONS!

SPECIAL NOTE ON BREATH: If you are NOT advanced in the Breathography levels, but are advanced in the movement with the Nostrand series, please move to LOW NASAL breathing during the time that I say retain the breath in these videos. Simply keeping the Ab-Ribbon loose with deep core muscles highly engaged during this period of time will continue to increase your CO2 Tolerance and condition your deep core muscles. You only add the Breath Retentions for increased challenge on your deep core, oxygen efficiency, and CO2 Tolerance when you are able to perform it with the following rules:

1. your face stays relaxed
2. your movement quality does not suffer
3. you are able to move to fairly quiet nasal breathing quickly after the retention [between 5-15 seconds].

If you are ready for this added "end of breath" progressions, WONDERFUL, as there are so many benefits! If not, keep it simple, and meet yourself where you are at. We want to stress the body just enough for adaptations, minimum effective dose and nothing more!