Strength & Flow

Upper body & Abs

Breathing Exercise: Box Breathing Technique (4-4-4-4)

• In a comfortable seated position, close your eyes and take a deep breath in for a count of 4.

• Hold your breath for a count of 4.

• Exhale slowly for a count of 4.

• Hold your breath for a count of 4.

• Repeat this cycle for several rounds, focusing on deep, controlled breaths.

HIIT Workout Focus: Upper Body Strength and Core

1. Dumbbell Thrusters:

   • 30 seconds of Dumbbell Thrusters

   • 30 seconds of Rest

2. Renegade Rows:

   • 30 seconds of Renegade Rows

   • 30 seconds of Rest

3. Dumbbell Push Press:

   • 30 seconds of Dumbbell Push Press

   • 30 seconds of Rest

4. Bicycle Crunches:

   • 30 seconds of Bicycle Crunches

   • 30 seconds of Rest

5. Plank with Shoulder Taps:

   • 30 seconds of Plank with Shoulder Taps

   • 30 seconds of Rest

Repeat the circuit for a total of 3 sets.

Stretch: Arm and Abdominal Stretch

1. Arm Stretch:

   • Stand or sit with good posture.

   • Extend your right arm straight out at shoulder height.

   • Use your left hand to gently pull back on your right fingers or hand.

   • Hold for 15-30 seconds.

   • Repeat on the left side.

2. Abdominal Stretch:

   • Stand upright or sit on the floor with legs extended.

   • Place hands on hips.

   • Exhale and gently lean back, arching your back.

   • Hold for 15-30 seconds.

   • Return to neutral position.

3. Standing Side Bend:

   • Stand with feet hip-width apart.

   • Raise right arm overhead, reaching towards the left side.

   • Feel the stretch along the right side of your body.

   • Hold for 15-30 seconds.

   • Repeat on the left side.

4. Child's Pose:

   • Start on hands and knees.

   • Lower hips back towards heels, extending arms forward and resting forehead on the floor.

   • Relax your back and feel the stretch in lower back, shoulders, and arms.

   • Hold for 30-60 seconds, taking slow, deep breaths.

Meditation: Mindful Body Scan

• Find a comfortable seated position or lie down on your back.

• Close your eyes and bring your attention to your breath, taking a few deep breaths to relax.

• Begin to scan your body from head to toe, noticing any sensations or areas of tension.

• As you move through each body part, bring awareness and acceptance to any sensations you encounter, without judgment.

• If your mind wanders, gently guide your focus back to the body scan.

• Spend a few minutes in this practice, gradually expanding your awareness to include your entire body.

Remember to listen to your body, modify exercises as needed, and stay hydrated throughout the workout. Enjoy the process of strengthening your arms and core, and cultivating a sense of mindfulness through the breathing exercise and meditation.