Monday, February 14, 2011

45-LORC1 - 45 Minute Lunchtime Optimal Routine Cardio 1



Further to my previous post on the optimal routine, I am detailing various sequences which I am working through.  Heres one I am doing lately, it leaves me feeling really amazing afterwards, strange I feel more hungry before the routine than after it.  The stretches after the cardio really make you groan with a sigh of relief...

Remember unite mind, body and spirit when you do the following, keep your eyes closed, focus on your breathing, the tension in your body, or associated visualization.  No distractions like TV, or music, or Magazine or Chatting, get in the Zone! None of this mindless exercise stuff that everyone is use to.  Treat it as a form of moving meditation.

10 Minute Stretching
15 Minute Cardio
10 Min Stretching
5 Min Qi Gong
5 Min Relaxation

10 Minute Stretching
The asanas are from the following categories: Upward, Sidewards, Forward, Backward, Twisting, Balance, Extremities, Inversion, Relaxation.

When doing the stretches, use a wall for upward and sidewards poses for alignment.  Keep your attention on stretching every part of the body.  Use the exhale to breathe out tension in your body.

1. Stretch Upward & Sidewards Both Sides (Half moon)
2. Standing Foward Fold
3. Repeat 1 & 2
4. Triangle Left & Right
5. Dancer
6. Repeat 4 & 5
7. Down Dog
8. Cobra, Locust & Bow
9. Repeat 7 & 8
10. Seated Twist
11. Squat
12. Repeat 10 & 11

15 Minute Cardio (Cardio exercise of your choice, Epilator Treadmill, Walking)
4 minutes warm-up
3 cycles of 2 minute high intensity cardio: 2 minute high cardio, 1 minute low cardio, 2 minute high cardio, 1 minute low cardio, 2 minute high cardio (total 8 minutes)
3 minute cool down

10 Min Stretching
1. Stretch Upward & Sidewards Both Sides (Half moon)
2. Standing Foward Fold
3. Repeat 1 & 2
4. Extended Triangle Left & Right
5. Tree
6. Repeat 4 & 5
7. Camel (Left & Right Hand)
8. Childs Pose
9. Repeat 7 & 8
10. Supine Twist
11. Sholder Stand, Plough (Left Leg, Right Leg)
12. Repeat 10 & 11

5 Min Qi Gong
Gathering the Qi: Fill up your Energy Gas Tanks
Hold energy ball in front of navel, heart, head energy center in front of you for 30 seconds to 1 minute each, breath normally, imaging breathing white energy into your energy center.  Keep your attention in the space between your hands.

5 Min Relaxation
Corpse Pose

Enjoy feeling the physical, mental and emotional benefits of a great daily workout...and leave it fresh to tackle the rest of your day with increase concentration and energy.  Time has been well spent!

Regards

Kirpal

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This work by Kirpal Chauhan is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License

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