What is BAM?
BAM, or Body and Mind, is a program created by Sjana Elise and is designed to challenge the body, increase flexibility, and assist with strength, stamina and reduce tension within the body. This program is designed to improve mental clarity and can help to relieve the feeling of stress.
BAM is a program suitable for anyone, without the need for gym equipment — just a yoga mat!
BAM incorporates Resistance workouts using the Vinyasa style of yoga, alongside Low-Intensity Cardio (LISS) and Active Recovery sessions. These Active Recovery sessions are based on the Yin style of yoga.
What Equipment do I need to complete this program?
There are a few recommended pieces of equipment that are needed for BAM, including:
- Yoga Mat - This will be essential for your practice!
- Yoga Block - Can help to reduce the difficulty of poses and maintaining proper alignment throughout your practice. In Beginner Weeks 1-4, there are a number of sequences where Sjana will show you how to use a block.
If you have a yoga wheel, you can also include this if you know how! We recommend that you only use additional equipment if you are trained in how to do so correctly and safely.
How do the workouts work?
In BAM, you will be provided with the following goals to work towards each week:
- 3-4 Resistance training sessions
- 2-4 Cardio sessions (LISS)
- 1-2 Recovery sessions (including 1 x Rest day)
With BAM, you will see a change in the program every 4 weeks. You can find the recommendations for the program below:
BAM 1.0
Weeks 1-4
- 2 Resistance sessions (3rd optional)
- 3 Cardio sessions (LISS)
- 3 Recovery sessions (1 x Rest, 2 x Rehabilitation)
Weeks 5-8
- 3 Resistance sessions
- 3 Cardio sessions (LISS)
- 2 Recovery sessions (1 x Rest, 1 x Rehabilitation)
Weeks 9-12
- 3 Resistance sessions (4th optional)
- 4 Cardio sessions (3 x LISS, 1 x HIIT)
- 2 Recovery sessions (1 x Rest, 1 x Rehabilitation)
BAM 2.0
Weeks 13-21
- 4 Resistance sessions
- 3 Cardio sessions (2 x LISS, 1 x HIIT)
- 2 Recovery sessions (1 x Rest, 1 x Rehabilitation)
Weeks 22-24
- 5 Resistance sessions
- 3 Cardio sessions (2 x LISS, 1 x HIIT)
- 2 Recovery sessions (1 x Rest, 1 x Rehabilitation)
Can I change the pace of the workouts to suit my experience level?
Yes! There are two variations of the workouts in BAM that can be adapted to better suit you:
Go With The Flow: The program will run through the sequences based on Sjana's recommended timing. For this variation, all workouts are 28 minutes long.
Yoga Your Way: The program will take you through each pose, however you can advance to the next pose at any time by pressing 'Next'. This means that you can progress through the workout at a faster pace or you can hold a pose for longer, if you feel necessary.
You can find these variations in your workout overview by tapping the 'Settings' icon at the far right of the screen.
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