Starting springs: 1 red (heavy) or 1 blue (medium)
No props

Class notes:
1. Warm up (1) walk it out reverse lunge
2. Side lying foot in strap right 1 red (heavy) or 1 blue (medium) (1) clam shell (20 seconds) | bouncing clam (10 seconds), (2) sweep leg forward and back (20 seconds) | hold leg forward - little pulses up and down (10 seconds)
3. Break (45 seconds)
4. Supine abs (1) legs in table top, arms to ceiling - crunch and reach hands to right side of legs (20 seconds) | hold in crunch - bend and extend legs (10 seconds) (2) Repeat #1 on left side
5. Break (45 seconds)
6. Repeat side lying foot in strap series from #2 on opposite side
7. Break (45 seconds)
8. Arms facing front 1 blue (medium) (1) hug a tree (20 seconds) | oblique twist (10 seconds), (2) narrow row (20 seconds) | internal rotation with bent elbow (10 seconds)
9. Break (45 seconds)
10. Repeat arm series from #8 on opposite side
11. Cool down 1 red (heavy) (1) swan to child’s pose 120 seconds

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.