Starting springs: 1 red (heavy)
Prop: ball

Class notes:
1. Warm up (1) squats 60 seconds
2. Standing front, foot bar to right 1 red (heavy) or 1 blue (medium) (1) side splits (20 seconds) | hold with carriage pressed out - squats (10 seconds), (2) squats press in and out (20 seconds) | hold halfway - little pulses (10 seconds)
3. Break (45 seconds)
4. Arms facing away 1 blue (medium) (1) serve a tray (20 seconds) | static hold (10 seconds), (2) reverse presentation (20 seconds) | static hold (10 seconds)
5. Break (45 seconds)
6. Repeat standing series from #2 on opposite side 1 red (heavy) or 1 blue (medium)
7. Break (45 seconds)
8. Earthquake abs (1) lean back and forth (20 seconds) | hold back - lower and lift arms (10 seconds), (2) oblique twist right (20 seconds) | hold twisted and leaned back - lower and lift arms (10 seconds), (3) oblique twist left (20 seconds) | hold twisted and leaned back - lower and lift arms (10 seconds)
9. Break (45 seconds)
10. Plank 1 red (heavy) or 1 blue (medium) (1) press to plank - knees bend and extend (20 seconds) | hold knees bent and hovered (10 seconds), (2) plank to pike (20 seconds) | shoulder hinge (10 seconds)
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.