Props: light set of weights

Class notes:
1. Warmup (1) seated, knees bent, feet on mat, hands behind hamstrings - round spine and lean back, return to seated
2. Supine abs with one weight (1) weight in right hand, right hand to ceiling with palm facing in, left arm on mat, legs in table top - dead bug, extend left leg forward and right arm back, return to center, stay on this side, (2) wide fly in right arm as knees tilt to left, (3) double leg toe tap with single arm tricep press, (4) combine 2 & 3, (5) lift chest, lower right arm, extend legs, return to starting position, (6) chest lifted, left hand behind head, right arm to ceiling, legs in table top - lower right arm to outside of right knee with legs in table top; right arm to ceiling with double leg toe tap; lower right arm to outside of left knee with legs in table top; right arm to ceiling with double leg toe tap
3. Bridging with both weights (1) feel parallel hip width distance, hands to ceiling with palms facing in - articulate lower and lift, (2) hold high bridge - arms open and close, (3) add calf raise - as arms open, heels lift, (4) hold with heels lifted, arms open - little pulses up and down in arms, (5) little pulses forward and back in arms, (6) hands to ceiling, palms face forward - hinge lower and lift with chest press in arms, (7) hold high bridge - halfway hip dip with halfway pulse in arms, (8) combine 6 & 7, (9) hold high bridge - alternating chest press
4. Repeat supine abs series from #2 with weight in opposite hand
5. Side lying arm with one weight, right (1) left forearm on mat, weight in right hand, right hand to ceiling with palm facing forward - lower arm in front of shoulder, lift back to ceiling, (2) lower arm in front of shoulder - little pulses up and down, (3) sweep arm forward and back, (4) hold arm by hip - little circles in one direction, reverse direction, (5) flip palm to face up - bicep curl, (6) add overhead press
6. Side lying glutes, right (1) right knee is bent - lower and lift, (2) bend and extend leg, (3) hold extended - lower and lift, (4) combine 1-3 - knee bends, lower and lift, leg extends, lower and lift, repeat, (5) connect heels - clam shells, (6) add pulse x3 when knee is open, (7) bouncing clam
7. Prone (1) arms extend forward, hover feet, chest lifted - reach right arm back, slight lateral flexion to look toward right hand, return to center, reach left arm back, slight lateral flexion to look toward left hand, repeat, (2) pause when right hand is back - little pulses, (3) repeat #2 on opposite side, (4) hold with both arms reaching forward - breast stroke, (5) swan
8. Plank (1) mountain climber, (2) Spiderman mountain climber (right knee draws to outside of right elbow, left knee draws to outside of left elbow), (3) mountain climbers, cross knee across body as it draws in (right knee crosses to left, left knee crosses to right)
9. Repeat side lying arm series from #5 on opposite side
10. Repeat side lying glutes series from #6 on opposite side
11. Cool down (1) figure four stretch right & left, (2) feet wide on mat, windshield wiper knees side to side

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.