Starting springs: 2 reds + 1 blue
Props: magic circle, sitting box

Class notes:
1. Footwork with circle 2 reds (heavy) and 1 blue (medium) (1) arches on parallel hip width distance, elbow tap arms with magic circle | hold halfway, little pulses in legs | hold halfway, little pulses into circle, (2) heels wide v, tricep press in arms | hold halfway, little pulses in legs | hold halfway, little pulses into circle, (3) step through circle with legs, circle lands either just above ankle, just below knee, or just above knee - toes on foot bar | hold halfway, little pulses up and down in legs | hold halfway, little pulses out into circle
2. Bridging with circle, circle placed in same position as last footwork variation 2 reds (heavy) and 1 blue (medium) (1) feet parallel - articulate lower and lift, (2) hold high bridge - hip dips, (3) hinge lower and lift, (4) hold high bridge - alternating hip dips, (5) place circle between legs, circle lands either just above ankle, just below knee, or just above knee - articulate lower and lift, (6) hold high bridge - little pulses into circle with legs
3. Supine abs with circle, take circle in right hand, place one pad of circle on foot bar, right hand on opposite pad, left hand behind head, right foot on foot bar, left leg in table top 2 reds (heavy) and 1 blue (medium) (1) half criss cross to right, (2) hold twist - toe tap right leg, (3) extend both legs over foot bar - pulse into circle, (4) circle in hands, legs draped over foot bar - roll up, (5) hold seated - alternate lifting and lowering legs (6) repeat 1-3 on opposite side
4. Arms facing away 1 blue (medium) (1) serve a tray, (2) offering (3) salute or shave the head
5. Eve’s lunge right with circle, place one pad on foot bar, left hand on opposite pad 1 red (heavy) (1) eve’s lunge, hinge forward, press into magic circle with left hand, (2) lift right heel, press carriage away, lower heel, draw carriage back in, (3) hold calf raise continue with lunge
6. Supine arms 1 red (heavy) (1) straight arm lower and lift x3, add chest lift x3, extend right leg x3, extend left leg x3, extend both legs x3, (2) following the same pattern as #1 - tricep press, (3) following the same pattern as #1 - T press
7. Repeat eve’s lunge series from #5 on opposite side
8. Prone with short box on, belly button at edge of short box closest to shoulder blocks, feet hooked under foot bar, hands behind head all springs on (1) lower and lift chest, (2) hold extension rotate right and left
9. Side overs, left foot under strap, circle in hands all springs on (1) arms extend forward - side overs to right, (2) hold side over - rotate toward well and return to starting, (3) repeat #1, (4) hold side over - lower and lift arms, (5) repeat 1-4 on opposite side
10. Plank facing shoulder blocks with short box 1 red (heavy) or 1 blue (medium) or 1 yellow (light) (1) forearm plank - knees bend and extend, plank to pike, (2) side plank with right forearm on box - knees bend and extend, plank to pike, (3) repeat #2 on opposite side
11. Side lying footwork left 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) left foot externally rotated on foot bar, right leg extends under foot bar - press in and out add a lower and lift with right leg when carriage draws in, (2) hold halfway - clam shells in left leg, (3) hold halfway - little circles with right leg, (4) left foot parallel on foot bar, left heel lifts, right leg draws into chest when carriage presses out, threads under foot bar as carriage comes in, (5) hold halfway - calf raise in left foot
12. Repeat side lying footwork series from #11 on opposite side
13. Cool down 1 red (heavy) (1) mermaid right & 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.