No props

Class notes:
1. Warmup (1) standing - inhale, arms reach overhead; exhale, arms lower by sides
2. Standing squats (1) feet parallel, shoulder width distance - squat and reach arms overhead, (2) hold squat with arms overhead - alternating calf raise, (2) add arms - reach arms back as heel lifts; reach arms forward as heel lowers, (3) squat and reach arms overhead, (4) hold squat - little pulses; move arms forward and back as hips lower and lift, (5) feet wide and externally rotated, hands behind head - squat and hold, lateral flexion right & left, return to standing, (6) arms to T - squat and hold, twist right & left, return to standing
3. Plank (1) press back to pike with knees bent, return to plank, (2) press to 3 legged pike with right leg lifted, return to plank, draw knee into chest and pulse x3, (3) press to 3 legged pike with right leg lifted, return to plank, draw knee into chest and move right & left, (4) hold 3 legged plank - bend and extend leg, (5) repeat 2-4 on opposite side
4. Standing lunges (1) right foot forward, left foot back - lunge and reach arms overhead, (2) hold lunge with arms overhead - hinge forward and straighten left leg, return to double lunge, (3) hinge forward and hold - tap left toes forward, arms reach back; tap left toes back, arms reach forward, (4) hands in prayer at chest - double lunge, add kick with left leg when coming to standing, (5) hold double lunge - little pulses up and down, (6) repeat 1-5 on opposite side
5. Prone (1) cobra rolls, (2) hover feet - cobra rolls, (3) swim feet - cobra rolls, (4) swan rolls
6. Supine abs (1) legs in table top, hands behind head - lift and rotate to right; lower; lift and rotate to left, (2) 100s, 10 arm pumps per variation (a) legs in table top, (b) right leg extends to 45, (c) right leg to ceiling, (d) legs in table top, (e) left leg extends to 45, (f) left leg to ceiling, (g) legs in table top, (h) both legs extend to 45, (i) both legs to ceiling, (j) both legs lower and lift
7. Cool down (1) knees to chest - draw circles with knees in one direction, reverse direction, (2) feet wide on mat - windshield wiper knees side to 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.