Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: light set of weights

Class notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) right toes on, foot parallel, left leg in table top, bicep curl | hold halfway - bend and extend left leg over foot bar | hold halfway - little pulses in right leg | hold halfway - little pulses in arms, (2) repeat #1 with left toes on, right leg in table top, straight arm lower and lift, (3) right heel on, wide v, left leg in externally rotated table top - hug a tree | hold halfway - bend and extend left leg over foot bar | hold halfway - little pulses in right leg | hold halfway - little pulses in arms, (4) repeat #3 with left heel on, right leg in externally rotated table top, chest press arms
2. Bridging with weights 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) Pilates V - articulate lower and lift with elbow tap, (2) hold high bridge - hip dips with little pulses in arms, (3) hold high bridge - one inch knee extension, (4) combine 2 and 3, (5) wide V - articulate lower and lift with tricep press, (6) hold high bridge, press out halfway - clam shells, (7) hold high bridge, press out 1 inch - clam shells, (8) hold 1 inch from stopper - little pulses in arms
3. Abs with weights 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) single leg stretch legs with opposite arm reaching overhead, (2) legs bend and extend with bicep curl, (3) double leg stretch, (4) hold legs extended - open and close legs with T press in arms, (5) hold arms and legs extended - lower and lift legs, (6) hold arms and legs extended - lower and lift arms
4. Arms facing front, foot bar to right, weight in right hand, strap in left hand 1 blue (medium) (1) narrow row, (2) narrow overhead press, (3) combine 1 & 2, (4) hold arms in narrow row bent elbow position - oblique twist to right, (5) add extend and bend of arms when twisted
5. Plank facing foot bar 1 red (heavy) or 1 blue (medium) (1) press to plank - prancing, feet stay on carriage, (2) mountain climber, (3) jackrabbit
6. Repeat side facing arms series from #4 on opposite side 1 blue (medium)
7. Standing lower body with weights, foot bar to right 1 red (heavy) or 1 blue (medium) (1) squat press out and in | elbows bent, palms face up, internally and externally rotate in arms, (2) hold pressed out halfway in squat - serve a tray, (3) side split legs | T press arms, (4) hold pressed out, arms to a T - flip wrists up and down
8. Reverse knee stretch 1 blue (1) reverse knee stretch, (2) right oblique reverse knee stretch, (3) left oblique reverse knee stretch
9. Standing lower body series from #7 on opposite side
10. Child’s pose facing foot bar 1 red (heavy) (1) overhead press, (2) little pulses, (3) swan
11. Side lying lower body with long loop over right knee 1 red (heavy) (1) right shin parallel to floor - lower and lift, keeping shin parallel, (2) externally rotate to tap heels together, return to parallel (3) internally rotate to tap knees together, return to parallel, (4) bouncing clam, (5) extend right leg, sweep leg forward - little pulses alternating between external and internal rotation
12. Supine arms 1 red (heavy) (1) straight arm lower and lift, (2) hold arms by hips - double toe tap, (3) tricep press, (4) hold arms by hips - bend and extend legs, (5) separate knees, straight arms lower and lift alternating framing each knee, (6) pause when framing right knee - bend and extend left leg, (7) pause when framing left knee - bend and extend right leg
13. Repeat side lying lower body series from #11 on opposite side 1 red (heavy)
14. Cool down 1 red (heavy) (1) mermaid right and 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.