intermediate cycle c: asymmetrical training
(third month)
introduction to this cycle:
asymmetrical training
In this cycle, you will be combining the first two cycles in this level to complete a workout that is both mentally & physically challenging. It is important to do asymmetrical exercises for increased core stability, working on not having a “dominant” side, and to keep your body balanced.
It is common for people to always lead with one side or to use your stronger side to support your weaker side while lifting weights or balancing. With almost all of the following exercises, you will need to engage your core. This will help you to keep your spine aligned while your limbs are going in opposite directions. This cycle will incorporate some twists as well. If you have a history of herniated vertebral discs or other spinal issues, please contact Sara for modifications as some of the exercises may aggravate some pre-existing spinal conditions.
This course is designed to teach you foundation resistance exercises while forcing you to work asymmetrically. It is also combining the first two cycles of this level, so there will be some interval training thrown in, as well as those full yoga holds.
After Cycle C, it is my goal to have you feel confident and empowered with your fitness. I want you to learn the patterns we have been doing to elicit the physical responses in your body. Use these tools as you go into any future yoga class, resistance program, or walk into a gym. You will now have the know-how and the confidence to know, You’ve GOT THIS!
You did it, you’re here, you made it to the last cycle of fitness in your Fitness for Intermediates Program!
You have been consistently exercising for 5 months or more by now. How do you feel?! What have you noticed? Have you been able to do things you once thought impossible? You should definitely feel more aligned with your body by now. At the beginning of this course, you may have felt like you had a good understanding of foundational principles and were ready to push yourself. Hopefully you did just that with these first two cycles, now it’s time to bring it all together and combine everything you’ve learned and kick it up another notch!
As always, form MATTERS in this cycle. You are going to be getting off balance to work that asymmetrical core and those limbs at the same time. We need to learn now how to properly do all of these exercises so we can control our movements and build on what we do today, tomorrow. So if you are having difficulties with any particular exercises, make sure you watch those videos and listen to all of the small cues. You can also reach out to the Natural Fitness Community to see what others have done in the past to get through any tough hurdle.
Since form is so critical in this cycle, Asymmetrical Training, I suggest you try to do these exercises in front of a mirror, or turn your phone’s camera on yourself so you can see what your body is up to in space. It’s amazing that what we THINK our body is doing can be completely different from what it is ACTUALLY doing.
We are going to be incorporating interval training as well, so that heart rate will be elevated, you will be challenged, and it’s time to really see some change within our bodies and minds. Take the time now to be patient with yourself as you perfect the exercises and you reflect on the journey that has led you to this point.
If you find that you can’t follow the prescribed repetitions with perfect form, then you should stop when your form falls South. Quality over quantity, this will help you train your body the correct way, mitigating risk of injury and making you stronger both physically and mentally. There’s nothing wrong with repeating a week or two if need be to really comprehend the material before moving on to the next week’s prescribed repetitions or tempo.
At the end of this cycle, you will do your next Progress Day! Once you complete it, take a look back at how far you've come in such little time. I know that you have had good days, great days, and some of them have been rough too, but you did it! You are at the beginning of the end for this Level of fitness, make it count, work hard, and keep pushing yourself. With consistency and time, all goals can become a reality, keep going!
Items to go over before starting your program:
Resistance bands, and a stability ball is highly encouraged; light weights can also be utilized. We have suggestions for you if you do not have these or do not wish to purchase them. Please contact us at Hello@naturalfitness704.com
Annotations In Worksheets:
FB = Follow breath
ES= Each side, we will be doing a lot on one side of the body and then the other. Sometimes alternating, and sometimes completing one side before moving to the other.
AFAP= As fast as possible, but REMEMBER only go as fast as you can keep the form in check
EW= Each way, some movements require a front/back or side/side motion. It will make sense in the videos, but it is something to note while looking at the excel sheets
Numbers, EX: 2010 or 4321= Think of each digit as an individual part of the exercise. The first digit is going into the exercise, the second if there is a hold, the third is getting out of the exercise, and the fourth is if there is a hold before your next repetition. Using 4321 as an example, think about a pushup, the 4 would be how many seconds you are going down, the 3 would be holding the pushup in the “push” position, the 2 would be how long it takes for you to push back up, and then the 1 would be holding for one second at the top before starting the movement again. If the digit is a “0” that means there is no hold/pause, and you will continue the movement.
Reps= Repetitions, or how many times you will be doing an exercise
Sets= the number of times you will do the group of exercises. Most of the time there will be 3 sets. If you are not able to get through all three sets of all the prescribed exercises.
a/b/c = this is the grouping of exercises. For example, you would do all “a” exercises for the prescribed amount and then you would start back at the top of the “a’s” and complete the number of sets listed before moving onto the next group. If they are all “a” this is a circuit workout. You will start with the first exercise on the sheet, go through all of them, and then start back up at the top.