No props

Class notes:
1. Warmup (1) cat/cow, (2) add a press back into child’s pose when spine is rounded
2. Supine abs (1) hands to ceiling, head down, single leg stretch legs, (2) dead bug, (3) hands behind head, chest lifted, single leg toe taps, (4) double leg toe tap, (5) criss cross
3. Bridging (1) feet parallel hip width distance, articulate lower and lift, (2) hold in high bridge, halfway hip dips with a flat back, (3) hold in high bridge, alternating calf raise, (4) double calf raise, (5) lower heels, march legs, (6) pause when left leg is in table top, straighten left leg, toes to ceiling, halfway hip dips with a flat back, (7) repeat #6 on opposite side
4. Side lying right (1) extend top leg (right), flex foot, lower and lift, (2) hold leg lifted, point toes, draw circles in one direction, reverse direction, (3) bend both knees, clam shells, (4) bouncing clam
5. Plank (1) hold plank, (2) alternate lifting each leg, point toes, place back on mat, switch leg, (3) pause with left leg lifted, press body forward and back, hinging at wrists and right ankle joint, (4) repeat #3 on opposite side, (5) plank jacks - walk it out and in, (6) plank jacks - jump out and in
6. Prone (1) rolling cobra, (2) hold with chest lifted, lift legs, swim feet, (3) extend arms forward, swim arms and legs, (4) hold arms, legs, and chest lifted, swim arms in breaststroke motion
7. Repeat side lying series from #4 on opposite side
8. Supine leg (1) right leg to ceiling, point and flex foot, (2) flex foot, lower leg, point toes, lift leg, (3) flex foot, lower leg, point toes, circle leg out wide and around
9. Supine abs (1) hands behind head, chest lifted, right leg extended at 45, left leg in table top - toe tap in left leg, (2) bicycle legs, (3) pause when left leg is extended at 45, right leg in table top, repeat #1 on opposite side
10. Repeat supine leg series from #8 on opposite side
11. Abs (1) roll up, (2) spine stretch forward, (3) saw
12. Cool down (1) mermaid right, (2) mermaid left

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.