Props: light set of weights

Class notes:
1. Warmup (1) cat/cow, (2) neutral table top, move in circular motion around wrists, reverse direction, (3) pike - peddle feet
2. Plank (1) hold plank, (2) lift left leg, hinge back, forward, place foot on mat; lift right leg, hinge back, forward, place foot on mat
3. Prone (1) cobra rolls, (2) child’s pose
4. Kneeling arms with weights (1) elbows bent in chest press position - reach arms forward, lower arms, lift arms, bend elbows into chest press position, (2) add tap back, hips to heels when elbows bend, (3) reach arms forward, little circles in one direction, continue with tap back, (4) reverse direction of circles
5. Seated arms and abs with weights (1) knees bent, feet on mat, weights in front of chest - lean back halfway c curve, open arms to hug a tree position, return to seated, close arms, (2) roll back and hold, reach both arms forward - oblique twist side to side, alternating narrow row in arms
6. Supine arms and abs with weights (1) feet on mat, knees bent - crunch with bicep curl when chest lifts, (2) crunch and hold - continue with bicep curl, (3) little pulses in arms, (4) hold bicep curl, flip palms to face away from face, legs in table top, weights 1 inch away from thighs - keep arms hovering in bent elbow position, single leg toe tap, (5) scissor toe taps, (6) double leg toe tap, (7) single leg stretch legs, reach opposite arm back behind head, (8) double leg stretch
7. Side lying with weight right (1) left forearm on mat, legs long, weight in right hand, hand to ceiling, palm faces forward - lower arm in front of shoulder, lift above shoulder, (2) lower arm in front of shoulder, sweep back and forward, (3) reach arm by hip, flip palm to face ceiling - lift arm overhead and lower back to starting, (4) lift right leg and hold - continue with arm movement, (5) extend right arm and leg - draw elbow to knee, side bend in torso, extend arm and leg, (6) extend arm and leg - little pulses up and down
8. High kneeling arms with weights (1) arms to T, palms facing forward - bend elbows, make an X with arms, right over left, then left over right, (2) add tap back when arms cross, (3) high kneeling, arms to T; X with arms, tap back; high kneeling arms to T; rotate to right; back to center; repeat, rotating right & left, (4) right arm overhead, left arm crosses body, lateral flexion to left, arms to T, switch
9. Repeat side lying series from #7 on opposite side
10. Cool down (1) quadruped position, left hand to ceiling rotate to look at left hand, left arm crosses across body, arm and head rest on mat, (2) repeat #1 on opposite side, (3) kneeling, hands overhead, grab right wrist with left hand, lateral flexion to left, (4) repeat #3 on opposite side

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.