Balance 3H Plus Reboot Exercise
Introducing four exciting workout routines tailored to fit on your time!
Balance 3H+ Reboot Exercise
Introducing four exciting workout routines tailored to fit on your time!
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Balance 3H Plus Reboot Exercise Programs

Circuit training has been shown to decrease inflammation and stress in the body, which can directly affect all hormones, especially cortisol, leptin, and ghrelin. Our circuit training also improves postural control and reinforces breathing patterns in order to reduce stress and balance hormones. Stress increases cortisol and ghrelin, and our aim is to decrease these hormones! Leptin can also contribute to stress because of its effect on the vagus nerve and therefore it needs to work optimally.

Cortisol

Cortisol, also known as the “fight or flight” hormone, is a hormone released from the adrenal gland in response to stress. Research shows that training on a consistent basis helps regulate cortisol release. Activities should be low in intensity since moderate to high intensity exercise elevates cortisol levels compared to low intensity exercise. Your training intensity is based on your ability to recover from exercise, so it is important not to over-train and follow the program given to you!

Leptin

Leptin is responsible for signaling the brain about satiety. Overproduction of leptin may cause leptin resistance, so that your brain does not receive the signals to stop feeling hungry, to stop eating or to stop storing fat. Exercise helps lower inflammation in the body thus making leptin receptors more efficient.

Ghrelin

Ghrelin is responsible for increased appetite, decreased fat metabolism, and increased weight gain, so lower levels are optimal for weight loss. Studies show that low intensity exercise decreases ghrelin.

Reboot 15

A quick 3 circuit workout routine

  • Circuit 1

    1. Pelvic Tilt – Supine

    2. Leg Extension Quadruped
    3. Cat/Camel

    4. Breathing

  • Circuit 2

    1. Bridge/ Tubing

    2. Side Lying Clam

    3. Shoulder Clocks

    4. Half Front Plank-Knees

  • Circuit 3

    1. Bilateral External Rotation
    2. Brugger Postural Relief Position
    3. Wall Slides/Scapula Retraction

Reboot 30

A moderately long 5 circuit workout routine

  • Circuit 1

    1. Pelvic Tilt – Supine

    2. Leg Extension Quadruped

    3. Cat/Camel
    4. Breathing


  • Circuit 2

    1. Bridge/ Tubing

    2. Side Lying Clam
    3. Foam Roller Thoracic Mobility
    4. Shoulder Clocks

  • Circuit 3

    1. Bilateral External Rotation

    2. Brugger Postural Relief Position
    3. Wall Slides/Scapula Retraction
    4. Standing Hip Abduction

  • Circuit 4

    1. Wall Push

    2. Scapula Retraction
    3. Wall Sit
    4. Abdominal Bracing Arm/Leg Raise

  • Circuit 5

    1. Half front plank

    2. Isometric Hamstring - Lateral

    3. One Legged Standing

    4. Foam Roller Adductor

Reboot 45

A moderately long 5 circuit workout routine

  • Circuit 1

    1. Cat/Camel

    2. Cross Crawl Quadruped

    3. Breathing

    4. Bridge/Tubing


  • Circuit 2

    1. Side Lying Clam

    2. Bilateral External Rotation

    3. Foam Roller Thoracic Mobility
    4. Standing Hip Abduction

    5. Shoulder Clocks

  • Circuit 3

    1. Wall Sit

    2. Knee Push Ups

    3. Seated Rows

    4. Hamstring Curls - Supine

  • Circuit 4

    1. One Legged Standing

    2. Shoulder Horizontal Abd - Standing
    3. Abdominal Bracing Arm/Leg Raise
    4. Shoulder Extension


  • Circuit 5

    1. Half front plank

    2. Isometric Hamstring - Lateral

    3. One Legged Standing

    4. Foam Roller Adductor

Reboot 60

An intensive 60 minute workout routine

  • Circuit 1

    1. Cat/Camel

    2. Cross Crawl Quadruped

    3. Bridge/Tubing

    4. Side Lying Clam


  • Circuit 2

    1. Bilateral External Rotation

    2. Foam Roller Thoracic Mobility
    3. Standing Hip Abduction

    4. Foam Roller Squat w/Band

  • Circuit 3

    1. Knee Push Ups

    2. Step Up

    3. Squat N Row

    4. Shoulder Extension

  • Circuit 4

    1. Abdominal Bracing Arm/Leg Raise
    2. Foam Roller Adductor

    3. Wall Slide/Arm Elevation

    4. Plank – Toes Together

  • Circuit 5

    1. Psoas Roll

    2. 1⁄2 Side Bridge

    3. Shoulder Retraction
    4. Reverse Fly

Get Started today with Balance 3H Plus