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Cortisol Reduction Workout (How To Lower Cortisol)
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Jun 21, 2024
Best Exercise to Reduce Cortisol and Adrenaline: Intense Workout! Discover how to transform your stress levels with the best exercise to reduce cortisol and adrenaline. In this video, we delve into intense workout secrets that not only boost your mood but also enhance your overall health. Whether you're struggling with high stress or just looking to improve your fitness routine, these exercises are designed to help you achieve your wellness goals. Learn the science behind cortisol and adrenaline reduction and follow along with easy-to-do exercises that you can incorporate into your daily routine. Don't miss out on these powerful tips to help you feel amazing every day. Watch now and take the first step towards a healthier, happier you! #cortisol #adrenaline #reducecortisol #CortisolandAdrenaline #adrenalinecortisol
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0:00
with intense movements to help the body release cortisol and adrenaline that's trapped inside our tissues and our organs
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So for this workout, please pace yourself. We're going to be doing four to five exercises, and we're going to start with six
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We're going to move up to eight, ten, and if we have time, we may knock out twelve
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So pace yourself, stay with me, and let's get motivated. So go ahead and separate your feet
0:25
We're going to start to warm up the body, and just gently begin to swing your arms from side to side
0:30
Make sure that your knees are soft. We're just going to start to flow the energy through our bodies
0:38
Find a nice long deep inhale. And maybe an open mouth exhale
0:45
Good. We're here for three. Two and one. And let's gently come back to center
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Inhale, stretch the arms up over your head. Let's hold onto the left wrist
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And then exhale over to the right. So breathe in through the ribs. Nice full along. Inhale. And exhale. Good. And again, inhale, let's breathe in. And exhale out. And one more time. Inhale. And exhale. Now let's gently come back to center. And let's switch sides. Hold on to the right wrist. Exhale over to the left. Breathe in. And then. And
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and out. And again, inhale. Exhale. And one last time, inhale, let's breathe in, and exhale
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breathe out. God, so let's slowly come back up. Let the hands come down to the sides. Let's step our
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feet together and just find some movement in your knees. So bend the knees and straighten them
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And make sure that you're pressing your sit bones back behind you and your knees will bend on
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own. So a nice long tailbone, pressing the hips back, and we're here for three more. We're here for two
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and we're here for one. So go ahead and come up. Let's shake out the legs. And then let's focus on our
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ankles. So one foot, and just press the pedal and pull the toes back to you. And then if it feels good
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create some circles with your foot. And when you go in one direction
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you can always go in the opposite direction. Got. And now let's gently switch sides
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So shift, lengthen the other leg, press and flex, and then find your circles
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God. Now let's go in one direction. And the other direction. All right, sounds good
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So we'll start to build up our heart rate just a little bit. Bring your hands behind your ear, separate your feet, and it's just going to be elbows to knees
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So you're going to reach up, touch, down, touch, down. So pull the belly button all the way in
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Make sure that your elbows are open nice and wide. Breathe in and out
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God, we're here for five. We're here for four. We're here for three
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And we're here for two. and one good go ahead and shake out the arms shake out the leg so our first exercise that we're
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going to do is six squats so go ahead and separate the feet and turn your feet and press them into your
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mat so you're screwing your feet into the mat so the knees are open wide so we're going to do six so
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here we go sit back one two squeeze the tush at the top three four four four four
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Five and six. Good. Now we're going to go into step back
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Kickups. So that's going to be a step back. You're going to hit your knee
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Step back and kick. So up, back, kick. Up, back. Good. Keep going
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We're here at five. And we have one more. And six. Now let's come back to our squats
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We have six. Keep going. One, two, three, four, five, six
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Let's switch sides. Step back, up, back, kick. Back up. That's two, three, four, five, six
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Awesome. Now come to the back of your mat. We're doing six walkouts, so inch form
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So you're going to roll all the way down, plant your hands, and walk all the way out
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Hold your plank here, pull the belly button all the way in. Soften the knees and push yourself all the way back up
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And that's one. Go at your own pace. If you're with me, that's two
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three four four five five last one we're going to stay down so come on down good hold here in your
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plank pose, pull the belly button in, and then go ahead and come to your knees
5:56
Good, let's shake out the arms. Now we're going to go into six push-ups. So do your push-ups
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how you want to. Arms can be wide, they can be close in, you can be on your knees
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you could be on your toes. So we have six. So go ahead and knock out your six
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pull the belly button in, and go. God Check out Good Shake out the arms
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And now we're going to start to move into the core. So come onto your forearms, and we're going to do hip dip side to side
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So pull the belly button in, dip from one hip to the other hip
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And you have eight, one side, so it's going to be 16 total
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Or we have six. And then it's going to be 12 total. So here we go
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One, two, three, four, five, six, seven, and I'm already over. Perfect
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Go ahead and come back down to your knees, shake out the arms, and then we're going to come onto our tush
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We're going to come into a rush and twist. So we're going to do two abs back to back, float your feet, hands up
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come here and then just side to side. One, two, three, four, five, six. Awesome. All right. So we're going to cycle that again. Now we're
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going to do eight. We're going to pick up the pace just a little bit, but again, go at your own pace, your own rhythm
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We're starting with eight squats. So let's go. Separate the feet. Press the tush back. Here we go. One. two three four five
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six we're going to pulse seven I added that in eight let's go come down
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pulse pulse pulse pulse press the tailbone behind you you should be filling us really good in your glutes
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keep going we're here for three we're here for two and then gently come up shake out the legs
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now we're going to move to step back kicks up we have eight Let's go. Back. Up. Back. Two. Make sure you're exhaling. Four. Five. Six. Seven. Seven. And eight. Awesome. All right. Let's come back to our squats. Here we go. Eight. One. Two. Three. Three
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four, five, six, seven, eight. We're going to pulse it. One, two, three, four, five, six, seven, eight. Awesome. Let's go ahead and go to the other side. Let's step back. Up, back. Kick. Two, three, three, four, four, five, five, five. six seven eight awesome
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all right come on back to your back of your mat we have inch warm we have eight
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go at your own pace this is where I'm going to start breathing really hard
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but let's go roll down walk out to a plank pose and back up one two
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Three. Four. Four. Five. Five
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seven last one stay down eight hold your plank you got it pull the belly button in awesome come down to your knees
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shake out the arms and now we have eight push-ups so let's get ready go ahead and let's
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out eight. All right. We're done with our push-ups. Let's go ahead and come down to the forearms
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We have hip dips, eight of them. Here we go. One, two, three, four, five, six, seven
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eight. Awesome. All right. Of course, we're feeling nice and tight as we swing around and let's knock
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out our Russian twist. Cross the ankles, hands and a fist. Let's go. One, two, three, four, five
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six, seven, eight. Awesome. All right, let's take a nice deep breath in. We're cycling that through
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and we're going to add on 10. 10. So shake out your legs and your arms if you need to
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Give yourself a few rounds of deep breath. And let's go ahead and get started
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We have 10 squats. So let's go. Feet are nice and wide. And one, two, three, four, five, six, seven, seven
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eight, nine, ten, you guessed it. Pulse, pulse, pulse, pulse. Go ahead, we're here for five, four, three, two, and one, go ahead and come up, let's shake out the legs
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Step back kick up let go One two three four five five five six seven eight nine ten
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who, all right, let's go back to our squads, let's go. One, two, three, four, five, six, squeeze those glutes
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seven, eight, nine, ten, pulse. Here we go. Keep pulsing, press that tailbone back behind you
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and we're here for five, four, three, two, and one. Awesome, other side. Let's go back up, kick, one, two, two, three, four
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Five, six, seven, eight, nine, ten
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Ooh, all right, back to your mat, our favorites, inchworm. We have ten, so let's go
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Roll down, walk out, plank pose, and back. One. Two
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Three. Four. Four. Five. Halfway
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Six. Seven. Eight
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Nine, you've got this. Ten, stay down. Hold your plank
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Who. Squeeze the belly in. Three, two. one oh so good shake out the arms we have 10 push-ups so do how you would like to do them
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push the floor away and that kind of changed the mindset around your push-ups all right 10
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let's go Good. Finish out your 10. And then let's go ahead and get into those hip dips. 10, so it'll be 20 total
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On to the forearms. Pull the belly button in, and let's go. Two, three, four, five, six, seven, seven
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eight nine ten whew all right let's go ahead
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and swing around float those feet we have ten Russian twist so twenty all together
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let's get ready and let's go one two three four five six
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seven, eight, nine, ten, eleven, twelve. And I'm a little over, but that feels really good
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Okay, awesome. We have time to do one more set. We can do 12. We've got this. So take your time
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You can always pause this, do what you need to do in the exercise, and then come on back
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So let's go ahead and come up, shake out the legs. Swing the arms
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And let's get ready to knock out 12. So let's start with squats. Separate the feet
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Screw them into the floor. Here we go. One. Two. Three. Four
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Five. Six. Seven. Eight. Nine. Ten. Eleven
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Twelve. Twelve. We're going to pulse. Come down. One. Two. three, four, five, six, seven, eight, nine, ten, eleven, twelve. So good. All right, let's come up. Step back
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One, two, three, four, five, six, seven, seven, eight, nine, nine
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10, 11, 12. All right. Squats, we have 12. Let's go. One, two, three, four, five, six, seven, seven, eight, nine, ten, eleven, twelve
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pulse it. one two three five six seven eight nine ten eleven twelve awesome shake out the legs let's go other side up
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kick two three four five five six seven seven eight eight nine ten eleven twelve
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who done good we can knock those off let's go ahead and roll down
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in toirm it out we have twelve here we go one you can always stagger your hands like I am
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save you a step modified plink pose three four four this is
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this is 11 you've got this last one 12 come on down hold plank hold it
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three three two one one come on down all right down all right
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We have tall push-ups, so let's knock them out. Do them how you want to do them
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And let's go. Shake out those arms
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Hopefully your chest is filling it. And let's go ahead and get into our hips
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Hip dips. We have 12, so 24. So let's get ready. And let's go. One, two, three, four
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eight, nine, ten, eleven, twelve. All right. All right. I know you're happy, excited. This is our last pose
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our last movement Russian twists we have 12 24 one on each side
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pull the belly button in and let's go two three four five six seven eight nine ten eleven eleven twelve who
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good job All right, let's go ahead and cool down for a moment
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Straighten out the legs. I invite you to bend the knees. Inhale, the arms high
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And just allow your chest to fold forward. Come back to your nice deep belly breathing
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Maybe sigh it out through your mouth. Allowing the forehead to make its way down to your knees
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We're here for three more seconds. We're here for three more seconds. two
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And we're here for one. Slowly roll yourself all the way up
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Let's gently come into a comfortable seated pose. And let's help our body release all those toxins that we kicked out from our tissues and our organs by coming into a twist
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Bring your left hand to your right knee. Inhale in through the crowd of your head
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And let's just twist. Nice long deep inhale. Exhale, twist. Good and again, breathe in
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Exhale. And one more, inhale. And twist. Good. Now allow the head to come around first
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Let's move to the other side. Good. Hand on your knee. Lift up
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Exhale, twist. Breathe. through the crown of your head again. We have two more of these. So we exhale, look over the one shoulder
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And one more. God, allow the gaze to come around center. Again, still breathing in nice and deep
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Nice long deep inhale. Maybe wiggle out the shoulders. And then take the time just to move the head from side to side
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Just finding some softness here and the shoulders and the neck. Good
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I want to just close out this practice by shedding the eyes
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That that feels safe for you. Bring your hands onto your knees. Breathe in deep through the lower part of your belly
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And just breathe in gratitude for your body, for being here, for waking up
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for being your transportation. as you move throughout the day, having all your experiences
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Now bring your hands over your heart, breathing through the palms of your hands
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And just breathe in gratitude for yourself for showing up, for supporting your body
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to releasing the stress hormones that are flowing through you. And allowing this connection to thread through your entire day
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being so mindful of how, you speak of yourself, how you speak of your body, how you speak of others and what you nourish
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your body with and take a nice deep breath in. Thigh it out on the exhale
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Bring your chin to your chest and gently blink your eyes open and so good
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Make sure you stay hydrated, get some protein in your body and have a fantastic day
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