All Phases: 30-Min LISS Cardio Workout For Energy (Low Impact) скачать в хорошем качестве

All Phases: 30-Min LISS Cardio Workout For Energy (Low Impact)

This is a low-intensity cardio workout that can be used throughout your cycle, but it is specifically designed to elevate mood and stimulate blood flow during the premenstrual and menstrual phases. During this time, your body is transitioning from from high to low hormones…quickly. This means that as your body prepares for menstruation, inflammation goes up and energy goes down. All signs point to soothing symptoms and supporting circulation. In this workout, we’ll maintain a steady, low-intensity effort to keep you moving during what can sometimes be a challenging time in the cycle. The key to keeping this workout cycle-friendly is to stay in the low-intensity sweet spot. That means you’re somewhere between 50-65% of your maximum heart rate. Learn how to calculation your personalized heart rate zone here → https://bit.ly/4d55XVG 🔧 EQUIPMENT very light dumbbells or wrist weights (1–3 lb) *optional ⏱️ TIMESTAMPS 02:23 WARM-UP ROUND (10 min) 12:59 WORKING ROUND (10 min) 22:59 COOL-DOWN ROUND (10 min) ⭐️ WORKOUT DETAILS Complete 3 rounds of the circuit below using 40-second working intervals and 20-second rest with a slow and steady pace that keeps you in the range of 50–60% of your maximum heart rate. The effort should feel relatively easy where you’re working, but not breathless. Use the first and last rounds as a warm-up and cool-down with the option to add very light weight in the second round as desired. 1. chair squats 2. side lunge to standing balance (left) 3. side lunge to standing balance (right) 4. alt windmill to chest flye 5. reverse lunge to knee cross (left) 6. reverse lunge to knee cross (right) 7. side plank knee hug (left) 8. side plank knee hug (right) 9. bear plank knee taps to leg press 10. supine alt toe touch ⏫ PROGRESSION This workout is designed to be low intensity so there won’t be a specific progression schedule. However, you’ll also notice that you can do more in lower heart rate zones as conditioning improves and this is a clear sign of progress! 🎧MUSIC Watch this video on your desktop to play music in the background. Simply open Spotify in a separate browser tab or use your favorite music app. https://spoti.fi/3oyurzh — Learn More ➡️ https://bit.ly/3sJEWFd FREE Workouts ➡️ https://bit.ly/47THcd1 Join For New Workouts ➡️ https://bit.ly/3O2i3Uv Questions? ➡️ hello@lunaecollective.com "All Phases: Low-Intensity Steady-State (LISS) Cardio for Better Flow & Better Mood" #totalbodyworkout #noequipmentworkout #LISS #workoutsforwomen #workoutmotivation #strongwomen #womenwholift #athomeworkouts #weightloss #musclebuilding #cardioworkout #cyclesyncing #fatburning #cardioworkout #30minuteworkout #athomeworkouts #fullbodyworkout #lutealphase #menstrualphase #lowimpactworkout — Medical Disclaimer: All of the information on this site assumes that the participant is in good physical and mental health, and is without significant risk factors or complications. The lunae collective website and video content is for informational purposes only and is not intended to offer medical advice, or replace the recommendations of your Doctor, Physical Therapist, or Medical Practitioner. Always consult your Doctor before beginning any exercise program. The lunae collective will not be held responsible in any way for circumstances, conditions or injuries that result directly or indirectly from information provided.