No props

Class notes:
1. Warm up (1) standing breathing with hands on ribs, (2) flow arms overhead and back down by hips, (3) add rotation side to side when arms lower
2. Plank (1) hold plank - alternating tapping knees toward floor, toes stay on mat, (2) tap both knees down toward floor, (3) forearm side plank right forearm on mat - hip dips, (4) move in forearm plank side to side, (4) pause with left forearm on mat - hip dips
3. Prone (1) cobra rolls, (2) flow from cobra to child’s pose and back
4. Seated abs (1) arms reach forward - roll back to c curve, return to seated, (2) lean back, twist to right, reach right elbow back, return to seated, lean back, twist to left, reach left elbow back, return to seated, (3) extend arms, twist side to side, (4) hold when twisted to right - stay twisted, pulse forward and back, (5) repeat #4 on opposite side
5. Bridging (1) feet parallel, hip width distance - articulate lower and lift, add arms overhead when hips are low, lower arms by side when hips are high, (2) hold in high bridge - hip dips, (3) alternating hip dips, (4) marching, (5) hold with right leg in table top - bend and extend right leg, option to extend arms overhead when leg is extended, lower arms by hips when leg is in table top, (6) repeat #5 on opposite side
6. Supine abs (1) left knee bent, left foot on mat, right leg extended on mat, hands behind head - crunch, (2) crunch and lift left leg to table top, tap toes back down as head lowers, (3) crunch and lift straight right leg to ceiling, lower leg as head comes down, (4) crunch and hold - scissor legs with right leg extended, left leg bent, (5) criss cross, (6) repeat 1-4 on opposite side
7. Rolling like a ball transition to come to seated
8. Reverse table top (1) tricep press, (2) hold hips high - calf raise, (3) keep heels lifted - tricep press
9. Side lying right (1) left forearm on mat, right hand behind head - clam shells, (2) add rotation of right elbow toward mat as knee closes, (3) shins parallel to back edge of mat, lift hips - clam shells, (4) add rotation of right elbow toward mat as knee closes, (5) hold lifted, extend right leg - lower and lift leg
10. Prone (1) swan rolls, (2) flow from swan to child’s pose
11. Repeat side lying series from #9 on opposite side
12. Supine abs (1) legs in table top, cross right leg over left, hands behind head - crunch drawing elbows toward knees, lower head and tap toes toward mat, (2) add rotation to right, (3) repeat 1 & 2 on opposite side
13. Cool down (1) flow mermaid right and left, (2) add flexion forward when moving 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.