Features
4 sessions per week
Must use App app to view and log training
Program Training
A
Breath Awareness
1 x 3:00
B
Diaphragm Opener
1 x 5:00
C
200m Breath Walk
Nasal Breathing (NB) Only
D
Your goal is not to accomplish these sets quickly, but to focus on slow and rhythmic breaths. You may choose to count out the duration of your inhales and exhales to achieve this, or simply breath according to sensation. Your goal is to maintain this same breathing pattern in the carry of the next session. 5-7 breath kettlebell or dumbbell farmer carry hold 5-7 breath kettlebell or dumbbell front rack hold 5-7 breath reverse plank hold 5-7 breath rest
Nasal Breathing (NB) Only
E
6 sets of: 50m sandbag hug carry * 5-8 burpees Do your best to maintain the same breathing pattern you established in part D. Don’t necessarily try to move quickly, but continue to focus on breath and posture. Choose a number of reps for burpees that are appropriate to you - they should not exceed more than one minute to complete. These will elevate your heart rate and cause heavier breathing that you will re-manage through the next carry. Let the sandbag "hang" in your arms, rather than to pull it in to your body. This should allow your shoulders to drop away from your ears. If you begin to mouth breath or feel your upper traps "burn", drop the weight and recover your breath before picking it back up to continue. If you do not have the space in or outside of your home to do this, you may step-march in place for 30 seconds to substitute.
A
Breath Awareness
1 x 3:00
B
Diaphragm Opener
1 x 5:00
C
200m Breath Walk
D1
KB Front Rack Hold
2 x 10
D2
DB Bent Over Rows
2 x 10
E1
DB Chin Down Bicep Curls
E2
DB Tricep Extensions
E3
Sandbag Floor Press
A
Breath Awareness
1 x 3:00
B
Diaphragm Opener
1 x 5:00
C
200m Breath Walk
Endurance
D
For 20 minutes, continue through the following: 20 jumping jacks 20 split jacks 20 mountain climbers 20 stationary high knees 20 stationary butt kicks 50m sandbag hug carry (or 30 second step-march) 10 sandbag hug squats The goal of this session is to stay persistent in sustaining a long effort. Do your best to focus your attention on your breath throughout the entire session and maintain a pace that you can sustain this. Don't be excessively exaggerated with the jumping movements - think of these as similar to a running cadence.
A
Breath Awareness
1 x 3:00
B
Diaphragm Opener
1 x 5:00
C
200m Breath Walk
D1
Sandbag Floor Press
D2
Straight Leg Sit Ups
5 x 15
E1
Push-Up
6 x 0:30
E2
Rest
6 x 0:30
E3
V-Ups
6 x 0:30
E4
Rest
6 x 0:30