This workout is designed for the late luteal phase and early flow days when you may be experiencing a dip in energy levels and in the mood for a “deload” day. High exertion is probably low on your priority list as your physiology makes hitting high-intensity efforts a challenge, but as your hormones drop off you can use the variable resistance that mini loop bands offer to build strength. Without taxing your system, you can improve posture and mobility while connecting to your breath.
Timestamps: Already watched the intro and tutorial? Skip ahead to the workout at the 11:55 mark!
03:00: Movement Tutorial (9 min)
11:55: Workout (30 min)
Equipment: mat or cushioned surface; mini loop bands (medium to heavy) **if you don’t have these, you can use an elastic headband/sports bra or opt for bodyweight only
Structure: Three circuits targeting the chest/back, arms, and shoulders
Complete 2 rounds of each circuit below before moving onto the next.
20-sec work | 20-sec pulse | 20 sec rest
Chest/Back Circuit (8 min)
-walking push-up
-alternating lat pull down
-chest flye
-alternating bent arm shoulder raise
Arms Circuit (12 min)
-serve the platter
-lateral raise
-bent tricep kick
Shoulder Circuit (8 min)
-kneeling single arm row (palm rotates from facing down to hammer curl)
-kneeling upright row
Finish with 2-min plank hold
Music: Like most of our workouts, this video does not include music. We like to give you the option to enjoy your own playlists or even create a soundtrack with your breath. We do have a Spotify channel with lots of playlists to choose from! spoti.fi/3oyurzh
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Are you ready for cycle-friendly exercise to support your body and mind w/ the at-home workouts that you love doing? Learn more and check out a free trial of the lunae roadmap of exercise here: lunaecollective.com
19 фев 2022
