Starting springs: 2 reds (heavy) + 1 blue (medium)
Required prop: light set of weights, sitting box
Optional props: none

Class notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) toes on Pilates V with skull crusher arms | hold halfway, hover arms, march the legs | add an alternating skull crusher in arms, (2) arches on parallel hip width distance with bicep curl arms | hold halfway, hover arms, march the legs | add an alternating bicep curl in arms, (3) heels on in wide V with chest press arms | hold halfway, hover arms, march the legs | add an alternating chest press in arms
2. Bridging with weights 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1a) feet parallel hip width distance, articulate lower and lift with elbow tap in arms, (1b) halfway hip dip with flat back, add halfway elbow tap pulse in arms, (1c) add knee extension, (1d) hover arms halfway, hips high, one inch knee extension, (2) feet in Pilates V, articulate lower and lift with hug a tree in arms, (2b) halfway hip dip with flat back, add halfway hug a tree pulse in arms, (2c) add knee extension, (2d) hover arms halfway, hips high, one inch knee extension
3. Abs with weights - same springs as bridging (1) legs in table top, chest lifted, hold weights with elbows bent and hovered off of carriage, palms facing front of thighs - single leg toe tap, (2) scissor toe taps, (3) double toe tap, (4) single leg stretch in legs - add opposite arm extending overhead, (5) double leg stretch
4. Arm series with long box 1 blue (medium) (1) long box on pulled to right so it is flush with right side of carriage, left foot on carriage closer to foot bar, right knee on box, strap in left hand, come to a staggered high kneeling position, hinge forward - bicep curl with right arm mirroring, (2) bend elbows, flip palms to face in, running motion in arms, (3) add rotation, (4) come to high kneeling, chest expansion
5. Leg series 1 blue (medium) (1) same positioning with box as #4, hands on foot bar (advanced option - hold hands in prayer), right leg reaches back to hover - bend and extend left knee, (2) keep left knee bent, bend and extend right leg, (3) left knee bent, right leg straight, lower and lift leg, (4) rainbow right leg, (5) add a bend and extend of left knee when right leg rainbows side to side
6. Prone series with long box in center of carriage, straps in hands with head toward foot bar 1 blue (medium) (1) palms face in, bicep curl, (2) overhead press with palms facing towards floor, (3) breaststroke, (4) hold arms overhead, flutter feet
7. Repeat arm series from #4 on opposite side
8. Repeat leg series from #5 on opposite side
9. Back lunge series with short box and one weight 1 red (heavy) or 1 blue (medium) (1a) weight in left hand, right foot on platform, left foot pressed up against box - back lunge with single arm dead lift in arms, (1b) scooter with single arm narrow row, (1c) hold scooter in legs, tricep kick back in arms, (2) repeat 1a-1c on opposite side
10. Plank with short box 1 red (heavy) or 1 blue (medium) (1) feet pressed against short box, hands on foot bar, lift hips - press out to plank, bend and extend knees, (2) long stretch, (3) hold long stretch position - bend and extend knees
11. Short box abs all springs on (1) arms reach forward, roll back halfway to c curve and return to seated, (2) roll back, reach arms overhead, keep arms overhead as you return to seated, lower arms, repeat, (3) add extension
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet in Pilates V, straight leg lower and lift, (2) short spine, (3) hip circles (feet together at 90, lower to 45, separate feet out wide and around, come back together at 90), (4) short spine beginning with hip circle, (5) hip circles, reverse circles, (6) hamstring stretch, wide v, happy baby

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.