R.E.L.A.X.
Rest. Eat Right. Listen to Your Body. Ask for Support. eXercise
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Training Videos |
This all should be completed by 11:59pm, Sunday night! Let us know if you complete the challenge, on our Facebook Page!
Heating Instructions
source: https://www.allrecipes.com/recipe/245863/chicken-stuffed-baked-avocados/?internalSource=streams&referringId=742&referringContentType=Recipe%20Hub&clickId=st_trending_b Warm Up
- Glute Machine 3 sets of 10 - Hip Mobility Warm Up (https://youtu.be/pcxYx_FsdKc) Deadlifts 4 sets of 8-12 reps (Medium Weight) Dumbell Bent Over Rows 4 sets of 8-12 reps(Medium Weight) High Pull Rows 4 sets of 12-15 reps (Light Weight) Pull Ups 4 sets of Max reps Bicep Curls 3 sets of 30 reps (Lighten weight every 10 reps) Finisher 4 rounds (30sec round) Battle Ropes -Rope Slams -Alternating Waves -Mini Waves -Jumping Jacks There are many simple ways to practice mindfulness.
Some examples include:
https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356 4 Rounds
25 Squat Jumps 20 V-ups 15 Burpees 10 Push Ups 10 Pike Push Ups 15 Burpees 20 Supine Toe Touches 25 Squat Jumps Firefighters are at a greater risk of cancer.
Take action to protect yourself. Learn more at: www.nvfc.org/ServeStrong Mindful Diaphragmic Breathing Get into a comfortable position, close your eyes, and start to notice your breath. Before you begin to alter it, pay attention to the pace and depth. Are you taking deep breaths or shallow ones? Are you breathing quickly or slowly? (Becoming aware of your breathing can help you to become more mindful of your body's response to stress, and can help you to notice when you need to deliberately relax your breathing.) Counted Breathing Counting your breaths can be helpful, both for pacing and as a form of meditation. This technique helps with pacing—it enables you to elongate your breath and stretch out your exhales. There are a few ways to do this.
Deep, Cleansing Breath Sometimes all you need to release stress from your shoulders, back, or the rest of your body is a few big, cleansing breaths. Breathe in deeply through your nose, and take in as much air as you comfortably can. Then release it, and really focus on emptying your lungs. (Many people hold air in their lungs after an exhale, so emptying your lungs on a deep exhale can help you to get more fresh oxygen into them.) Repeat this breathing exercise for a few breaths and release the tension in your back, your shoulders, and anywhere else it tends to reside. Source: https://www.verywellmind.com/how-to-reduce-stress-with-breathing-exercises-3144508 Kettlebell Complex
2-4 Rounds 5 Turkish Get ups (Left Side) 10 KB Snatches 15 KB Push Press (Right Side) 20 KB Swings 15 KB Push Press (Left Side) 10 KB Snatches 5 Turkish Get ups (Right Side) |
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