Dear Friends,
#BreakTheBias
This coming Tuesday, March 8th, is International Women's Day 2022 and the theme is #BreakTheBias. Since we have lots of celebrations planned next week (75-minute Stop Drop And Dance classes for Susannah Wallenstrom on Tuesday and Anna Barker on Thursday), this morning we celebrated International Women's Day early with an all-female playlist! The picture above shows us doing the symbol of IWD 2022.
"Imagine a gender equal world.
A world free of bias, stereotypes and discrimination.
A world that's diverse, equitable, and inclusive.
A world where difference is valued and celebrated.
Together we can forge women's equality.
Collectively we can all #BreakTheBias.
Celebrate women's achievement.
Raise awareness against bias.
Take action for equality."
https://www.internationalwomensday.com/
This past week we celebrated Robyn Cannon's actual birthday on March 3rd, and an early RED IS FOR ROSES celebration for Sararose Benham! Thank you to Robyn for generously purchasing Urban Remedy drinks for all the dancers and to Sararose for her rose flower clips!
Have you been doing the ABS challenge?
I'm so proud of so many of you for participating in our 25 Day ABS Challenge that started 5 days ago! I've been getting texts, DM's, emails, and even timelapse videos and photos of all of you PUTTING IN THE WORK!!! Great job!!!
If you didn't start it, feel free to jump in now, or you can check my last newsletter on Monday and start from Day 1's exercise. All that matters is we're creating a good habit!
What you need:
- Yoga mat
- Clock, stopwatch, or timer that shows seconds (iPhone Clock App has a stopwatch!)
- SAVE these newsletters to refer to exercises
How it works:
Complete each exercise as many times as you can for 50 seconds work and 10 seconds rest. This is 1 round. Feel free to modify exercises and take extra breaks if you need it, but try to complete all the rounds for that day! If you miss a day, double up on the next day if you can =)
- March 1-5: Complete 4 rounds (done)
- March 6-10: Complete 5 rounds (starts tomorrow!)
- March 11-15: Complete 6 rounds (Email coming 3/10)
- March 16-20: Complete 7 rounds (Email coming 3/15)
- March 21-25: Complete 8 rounds (Email coming 3/20)
Bonus Round:
Building core strength and toning abdominal muscles requires cardio as well! As an added challenge, try to reach 10,000 steps everyday for 25 days! This is easy to track on the Health App if you have an iPhone or Apple Watch, or invest in a pedometer! Get outside, go for a walk or run, dance with us, or simply march/jog in place at night when you watch TV instead of sitting on the couch!
March 6th: Alternating Heel Reach and Crunch
Starting Position: Lie on back with hands behind head and elbows out wide. Keep chin a few inches away from chest. Bend knees and flex feet. Dig heels into mat and press lower back actively into mat the entire time.
Movement: Alternate reaching one hand towards same heel then crunch up in center before switching sides.
Modification: Make it harder by sitting up in the center instead of a crunch.
-----
March 7th: Plank to Funky Forearm and Knee to Elbow Tap
Starting Position: Place hands shoulder distance apart and move feet back so there is a diagonal line from heels to hips to shoulders. Pull belly up to spine and engage core.
Movement: Alternate lowering one forearm down to the floor and tap opposite knee to elbow, then straighten back into plank and alternate.
Modification: Make it easier by lowering knees to mat in a kneeling plank for the starting position. Other options include standing and placing hands against a wall or use the back of a sturdy couch or bench (be mindful floor is not slippery).
-----
March 8th: Scissor Legs Grab and Pulse
Starting Position: Lie on back and press lower back actively into mat the entire time. Straighten one leg up towards ceiling and the other leg towards the front of the mat. Point toes and engage legs.
Movement: Alternate grabbing the back of the calf or hamstring of the leg pointed up to the ceiling and pulse nose towards knee. Switch legs.
Modification: Make it easier by lifting the bottom leg higher away from the floor (i.e. 30 degrees, 45 degrees, or 60 degrees). Make it harder by keeping bottom leg only a few inches away from the floor. Be mindful of neck and keep one hand behind head if necessary.
-----
March 9th: Windshield Wipers
Starting Position: Lie on back with back of head glued to floor. Stretch out arms to both sides with palms facing down. Bring both legs up towards ceiling.
Movement: With control, lower legs 90 degrees to one side as low as possible without touching the ground. Lift legs up with control and switch sides.
Modification: Make it harder by keeping legs straight and lowering an inch off the floor. Make it easier by bending knees and lower halfway down on each side.
-----
March 10th: Roll Ups
Starting Position: Lie down on floor with legs together and straight. Flex feet and keep heels glued down as much as possible. Extend arms overhead.
Movement: Without momentum, lift arms up towards ceiling, then aim fingers towards toes. Lift head then shoulder blades off floor. Try to peel spine one vertebrae at a time completely off the mat into a seated position. Lift arms up to ceiling and sit up tall. To lower, bring arms forward and round spine to lower one vertebrae at a time as slowly as possible down back to the starting position.
Modification: Make it harder by slowing down every movement and not using any momentum or speed. Make it easier by lifting torso only halfway up instead of a full seated position, or hook feet under a couch or have someone hold ankles.
-----
Embrace the soreness!
I hope all of you have been complaining to your friends and family about your soreness this week! If so, you are not alone! The combination of not being here last week, plus Stop Drop and Dance classes, our new ABS challenge, recording a YogaBurn class, and a Glute-Focused HIIT Camp 30/30 class... left me wobbling and walking funny this week!
Seriously, if you haven't been taking our Wednesday 9:30am HIIT Camp 30/30 class on Zoom or on-demand, you should consider adding it to your weekly routine! It is the same format as my previously titled, "Bootcamp 30/30" class and requires only dumbbells and a mat. Join us next week or if you'd like to have a sore bottom... take last week's class on-demand (available until Tuesday night).
Here we go... FIVE rounds!!!
Let's keep at it! Days 6-10 starting tomorrow will be FIVE rounds, not four anymore! If any of you had a hard time seeing the GIF's above for how to do each exercise, you can follow me on Instagram @gracelingyu and I have been posting how-to videos there as well as doing the daily exercise in my IG stories!
See you on Tuesday, March 8th, for a 75-Minute Stop Drop and Dance class for Susannah's birthday on Zoom or in-person at 9:30am!
Love,
Grace
