Feeling a little sluggish lately? If you're overworking your body or mind — whether that's taking too many HIIT classes in a row or staying late at the office — you might need to make some adjustments to reenergize.
Juliet Kaska, celebrity trainer to clients like Kerry Washington, teamed up with Jim Nicolai, MD, to launch the ZenFitness30 Method, a 30-minute workout geared toward energizing your mind, body, and spirit through yoga, Pilates, and active meditation techniques.
"ZenFitness30 Method is a great thing to add in for those people who are working out so intensely that they don't know how to step back a couple days of the week. And it's also great for people who are new to working out trying to work up to that high-intensity level," Kaska says. "The meditative breath calms down the nervous system, and the therapeutic exercises look easy but they'll make you sweat, even with them being gentle."
Ready to try four of our favorites?
1. Butterfly Stretch and Lift
Lie on your back and set your arms out to your sides so they're bent 90 degrees at the elbows. Tuck and hold your pelvis, taking four counts to lift yourself up. Then exhale four counts as you lower yourself down.
2. Windshield Wipers
Lie on your back and separate your feet a little wider than the mat. Set your arms out to your sides so they're bent 90 degrees at the elbows. Tilting your pelvis, inhale for four counts to the right, then exhale four counts back to center. Repeat on the opposite side.
3. Thigh Extenders
Sit on your mat with your left leg extended out in front of you. Keep your foot pointed as you press your leg into the ground. Holding your right quad, extend your right leg up for four counts, then lower for four counts. Be sure not to slouch your back. Switch legs and repeat on the opposite side.
4. Rotated Runners
Roll up a towel and place it in your hands shoulder-width apart. Come onto your knees so your right knee is at a 90 degree angle. With your arms lifted and positioned slightly behind your head, inhale four counts and rotate your body to the right. Exhale four counts as you return back to center. Switch legs and repeat on the opposite side.
Want to try the full ZenFitness30 Method workout? Click here.