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

Class notes:
1. Footwork with magic 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 with magic circle | 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 in legs carriage moves up and down | hold halfway, little pulses legs push out into circle
2. Bridging with magic circle, circle placed in same position as last footwork variation 2 reds (heavy) and 1 blue (medium) (1) feet parallel, articulate lower and lift | hip dips, (2) hinging bridge feet and magic circle in same position | alternating hip dips, (3) place circle between legs, circle lands either just above ankle, just below knee, or just above knee - articulate lower and lift | hold with hips lifted - little pulses into circle with legs, (4) hamstring stretch with magic circle
3. Ab series with magic circle - circle in right hand, place one pad on foot bar with opposite pad under right hand (may need to move body closer to foot bar), left hand behind head, right heel on foot bar, left leg in table top 2 reds (heavy) and 1 blue (medium) (1a) half criss cross to right, (1b) hold twist - toe tap right leg, (1c) reach both legs over foot bar - pulse into circle, (2a) roll up with legs draped over foot bar, circle in hands, (2b) hold seated - alternate lifting and lowering legs (3) repeat 1a-1d 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 series right with magic 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 as you press carriage away, drop heel down to bring carriage back in, (3) hold calf raise continue to lunge
6. Supine arms 1 red (heavy) (1) straight arm lower and lift x3, add chest lift x3, reach right leg long x3, switch to reach left leg long x3, both legs reach long x3, (2) tricep press x3, add chest lift x3, reach right leg long x3, switch to reach left leg long x3, both legs reach long x3, (3) T press x3, add chest lift x3, reach right leg long x3, switch to reach left leg long x3, both legs reach long x3
7. Repeat eve’s lunge series from #5 on opposite side
8. Prone series 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 facing front, left foot under strap, with magic circle in hands all springs on (1) arms reach long, gaze is through magic circle - side overs towards well, (2) hold side over, rotate towards well and return to starting, (3) side overs with arms reaching long gaze through circle, (4) hold side over - lower and lift arms, (5) repeat 1-4 on opposite side
10. Plank with short box facing shoulder blocks 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) side plank with left forearm on box | knees bend and extend | plank to pike
11. Side lying footwork lying on right side 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 bottom leg | hold halfway - clam shells in left leg | hold halfway, little circles with right leg, (2) foot parallel on foot bar, lift leg heel up, right leg draws into chest when carriage presses out, threads under foot bar as carriage comes in | hold halfway - calf raise in left foot
12. Repeat side lying footwork series from #11 on opposite side
13. Mermaid right & left 1 red (heavy)

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.