Starting springs: 1 red (heavy)
No props

Class notes:
1. Warm up (1) squats 60 seconds
2. Eve’s lunge right 1 red (heavy) (1) Full range of motion lunge (20 seconds); scooter (10 seconds), (2) lift heel continue with full range of motion lunge (20 seconds); scooter with heel lifted (10 seconds)
3. Break (45 seconds)
4. Supine arms 1 red (heavy)(1) tricep press with legs to match (20 seconds); hold arms continue legs (10 seconds), (2) straight arm lower and lift with legs to match (20 seconds); hold arms continue legs (10 seconds)
5. Break (45 seconds)
6. Eve’s lunge series left 1 red (heavy) - repeat series from #2 on other side
7. Break (45 seconds)
8. Arms facing straps 1 red (heavy) (1) bicep curl (20 seconds); hold bicep curl, lower hips to heels, return to high kneeling (10 seconds), (2) chest expansion (20 seconds); hold arms back, lower hips to heels, return to high kneeling (10 seconds)
9. Break (45 seconds)
10. Plank 1 red (heavy) or 1 blue (medium)(1) shoulder hinge (20 seconds); hold plank (10 seconds), (2) plank to pike (20 seconds); hold plank (10 seconds)
11. Cool down 1 red (heavy) (120 seconds) (1) child’s pose with hands on foot bar, (2) keep left hand on foot bar, reach right arm across body and let it rest on rails, (3) keep right hand on foot bar, reach left arm across body and let it rest on rails, (4) flow child’s pose to swan

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.