Target strength , mobility and mindfulness in this breath-focused workout. Life is a balancing act. We all have our different reasons for training and styles we favour but it’s important we mix it up, explore new practices and really get to know what we’re capable of. We need to practise recovery just as much as we need exercise – using breathing exercises alongside movement provides that balance.”
This full-body workout focuses on improving strength and mobility and requires you to concentrate on the breath to bring mindfulness. Ready, steady, breathe
Need To Know
What exactly does it mean to move mindfully? “As you take every breath and move every muscle, be fully present and move consciously. Move slowly, notice how your body feels in each position – and don’t force anything that doesn’t feel right.
If one of these moves particularly speaks to you, there’s no need to perform the full workout each time. “These exercises can be done separately if you have particular areas you’d like to focus on or if you don’t have much time,” says Norton
How often you do this workout is up to you, says Norton. But add a mobility element to all of your workouts and you’ll see rapid improvements in control, strength and range of movement.
Walk-out down dog ankle tap
TARGETS: Shoulders, back, core, hamstrings
Do: 3 sets of 8-12 reps
Start with feet shoulder-width apart. Fold forwards on an exhale, hingeing at the hips, place hands on the floor and walk out to plank (A). Take a deep inhale in high plank and, as you exhale, push back into downward dog. Lift your hips high and reach back to your left ankle with your right hand (B). On your next inhale, return to plank and exhale to repeat on the other side. Return to plank and walk hands back to standing. That’s one rep.
Single-leg deadlift
TARGETS: Hamstrings, glutes, quads, lower back
Do: 3 sets of 8-12 reps on each leg
Start standing with feet hip-width apart, with knees slightly bent (A). On your next exhale, lift your right foot and hinge forward from your left hip, keeping your back straight, left foot grounded (B). Inhale to return to standing by pushing your heel into the floor, engaging the hamstring, glutes and back to lift you up. Complete one set on this leg, then repeat on the other side
Side lunge with upper body twist
TARGETS: Hips, quads, glutes, back
Do: 3 sets of 8-12 reps
From standing, take a step to the right, bending your right knee. Keep your left leg straight and exhale as you hinge your hips, sitting back over your right foot – chest up and back straight (A). Rest your right elbow on your right leg and release the left arm to rotate and twist to the left, keeping the arm straight and staying active through the back (B). Look up to your left hand and take a breath. Inhale to return to standing; repeat on other side to complete one rep.
Plank rotation
TARGETS: Core, abs, back
Do: 3 sets of 8-12 reps
Start in a plank position – either on your forearms or in full plank – with your feet shoulder-width apart, core braced, glutes contracted and back straight (A). On an inhale, lift your right arm up as you rotate and open up to the right, engaging your back and core to maintain stability and control, arm reaching up (B). Exhale to return hand to ground, then repeat on the other side. That’s as one rep.
Walk-out push-up with
spinal wave TARGETS: Hamstrings, shoulders, back
Do: 3 sets of 8-12 reps
With feet shoulder-width apart, inhale, hinge at the hips and walk out to a plank position, keeping your torso stable and braced. From here, bend your elbows to do a push-up (A) – drop to knees if needed – exhaling as you push back up. Once you’re back in plank, inhale, round your back and tuck your chin as you push to downward dog (B). Exhale to walk your hands back to your feet to return to standing. Now go again.
Forward lunge reach and twist
TARGETS: Hamstrings, hips, glutes, quads, back, shoulders
Do: 3 sets of 8-12 reps
Start with feet hip-width apart. Step forward with your right leg and bend your knees to come into a lunge (A). Inhale and stretch your arms up, then bend your elbows so palms face forward. Exhale and rotate to the right (B). Inhale and return to face forward, then exhale. Inhale again and twist to the left. Return to face forward and step legs together to return to standing. Repeat on other leg. That’s one rep.
0 comments: