Upper Body & Abs Mat Flow #04
March 2026
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13m
Props: light set of weights
Class notes:
1. Side kneeling upper body with weights, left (1) right knee on mat, left leg extended, right hand on mat, left hand to ceiling, palm faces forward - lower left arm forward, stop when hand is in front of shoulder, lift arm up, stop when hand is above shoulder, (2) pause when left hand is in front of shoulder, sweep arm forward and back, (3) pause when left hand is back by leg - little pulses up and down, (4) sweep arm forward in front of shoulder - little pulses up and down, (5) send left arm overhead - bend and extend left elbow and left knee, drawing knee to elbow, adding a side bend
2. High kneeling upper body with weights (1) externally rotated serve a tray, (2) reach left arm to T, right elbow is bent - internal rotation in right arm, (3) repeat #2 on opposite side, (4) hug a tree
3. Repeat side kneeling series from #1 on opposite side
4. Supine arms & abs with weights (1) legs in table top - bicep curl in arms, bend and extend legs to match arms, (2) straight arm lower and lift, lower and lift straight legs to match arms, (3) T press in arms, legs open and close to match arms, (4) circles in arms, circles in legs to match; reverse direction
5. Cool down (1) mermaid right, (2) mermaid left
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.
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