Props: light set of weights

Class notes:
1. Standing with weights (1) feet parallel shoulder width distance - squat with bicep curl in arms, (2) add alternating lift of leg to table top when standing, (3) bring hands in front of chest, add rotation toward knee that is lifted, (4) static hold in squat, (5) little pulses up and down, (6) feet wide and externally rotated - sumo squat with wide serve a tray in arms, (7) hold squat, arms long, hands together - lower hands to right foot, lift at a diagonal to left (chopping wood), (8) repeat #7 on opposite side
2. Plank (1) hold plank, (2) mountain climbers, (3) add rotation - draw knee into chest and across body, (4) shoulder taps
3. Side kneeling right (1) lower and lift right leg, (2) sweep leg forward and back, (3) rainbow leg forward and back, (4) draw circles in one direction, reverse direction, (5) come to high kneeling position keeping right leg extended out to side, hands behind head - side over to left, (6) hold side over - bend and extend arms, (7) hands behind head - rotate towards mat, return to side over position
4. High kneeling upper body with weights (1) T press, (2) hold in T - flip palms up and down, (3) hold with palms facing up - little pulses up and down, (4) palms face down - little circles in one direction, reverse direction
5. Repeat side kneeling series from #3 on opposite side
6. Supine abs (1) hands behind head, legs in table top, chest lifted - single leg toe tap, (2) double leg toe tap, (3) soles of feet touching, legs in butterfly position, hands to ceiling clasped together over shoulders - toe taps with legs in this position, (4) as legs lift draw hands between knees, lower feet, extend arms back behind head, (5) continue with movement from #4 and add a twist side to side - crunch and reach arms to outside of right knee, return to center, crunch and reach arms to outside of left knee
7. Supine arms & abs with weights (1) legs in table top, elbows bent in hammer curl position - crunch and extend arms and legs, return to starting position, (2) add an open and close of arms and legs when extended x1, x2, x3, x4, x5; x4, x3, x2, x1
8. Cool down (1) flow mermaid right to left adding flexion forward when moving 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.