Gym Option – (see below for alternate outdoor workout)
Maximal Expansive Breathing
ATG Split Squat warmup, into walking lunge version
Full & Minimal Gyms
A. 15 min work at “gear 3” – fast nasal in/out:
5/5 Lateral DB Swings
5/5 Crossbody DB Snatches
DB/KB Suitcase Carry as far as possible while holding your breath on the inhale.
carry back, then rest to 3 consecutive 5 sec nasal exhales.
3 min rest
B. 15 min work at “gear 3” – fast nasal in/out:
100 Jump Rope Singles
10 steps ATG Walking Lunges
10 Squat Thrusts
amrap Step-Ups while holding your breath on the inhale.
rest b/t rounds to 3 consecutive 5 sec nasal exhales.
C. 2 rounds:
Sphinx Hold 30 sec
Standing Extension Reaches x 5
D. Butekyo Walk, 5 min
Outdoor Alternate Workout:
Pick an outdoor aerobic activity.
10-15 min easy pace warmup
~30 min gear 3 (fast nasal in/out). In the middle of the session, include 4-7 surges to a faster pace lasting about 30 seconds, resting as needed b/t each. Finish with 5+ min of the Buteyko Walk.