11.15.18

The workout today is a VERY simple bodyweight session. 5 rounds or 8 minutes - which ever comes first of push-ups and squats. The goal is to work through this at your own pace and not sacrificing form for speed.

Use your time to zone in on your breath and really practice your breathing-pelvic floor connection.

The Workout – 5 Rounds or 8-Mins

  • 10 Push-ups

  • 10 Air squats

Push-Ups

  • Set up on the floor on all 4s - hands slightly wider than shoulders, shoulders packed back and down (think of closing your armpits) and stacked above your wrists with your fingers pointing forward

  • Inhale, exhale finding neutral alignment of your back and hips. From here, position your feet/legs in the position that allows you to maintain the BEST tension in your core. (One knee down, both knees down, etc)

  • Inhale at the top of the push-up, and as a unit lower yourself down until your elbows are bent at 90 degrees. Exhale as you push as a unit back up

*Scale if needed: hands on raised surface, feet wide, one knee on floor, both knees on floor

Air Squats

  • Set up in your squat stance; feet at least hips width apart, toes pointed out slightly

  • Inhale and push your hips back and down while pushing your knees out to the left and right

  • Fix your eyes ahead of your (not on the ground in front of you) and keep your chest upright as you descend all the way down (think of putting your booty on your ankles). Exhale as you stand back up

Scale if needed: Squat to a box or other elevated surface

Jasmine Cabrera

Health By Jasmine, Virginia