Props: light set of weights

Class notes:
1. Warm up (1) flow plank to pike, (2) add bend in knees when in pike
2. Standing lower body (1) hands behind head, feet parallel shoulder width distance - squat, (2) add alternating lift of leg when standing, rotate towards lifted leg, (3) standing, extend left leg out to side - draw left knee into table top, rotate to left, return to starting, (4) repeat #3 on opposite side
3. Standing upper body with weights (1) bicep curl, (2) hold bicep curl - internally and externally rotate in arms, (3) hold external rotation - externally rotated serve a tray, (4) hold arms long - open and close arms, (5) hinge forward, soft bend in knees, palms face floor - open and close arms, (6) sweep arms forward and back, (7) hold arms back - open and close arms, (8) little pulses up and down
4. Supine abs (1) cross left leg over right, hands behind head - crunch and draw knees to chest, lower chest and toes toward floor, (2) add rotation to left, (3) criss cross, (4) repeat 1-2 on opposite side
5. Bridging with weight (1) weight in left hand, right leg in table top - single leg bridge articulate lower and lift, elbow tap in left arm, (2) hold in high bridge, arm and leg to ceiling - lower and lift right leg and left arm, (3) lower arm and leg, open, close, lift to ceiling, (4) repeat 1-3 on opposite side
6. Cool down (1) feet wide, windshield wiper knees side to side, (2) figure four stretch right, (3) figure four stretch 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.