Props: light set of weights

Class notes:
1. Warm up (1) standing at front of mat, place hands on ribs - gentle breathing, (2) roll down
2. Standing lower body (1) reverse lunge on right side, send hands overhead as leg steps back, (2) hold lunge - hinge forward and re-stack shoulders over hips, (3) re-stack shoulders over hips, arms extend over head, clasp hands - lateral flexion side to side, (4) arms to T - rotate right and left, (5) hands reach behind hips, double lunge, come to standing send hands over head, (6) repeat 1-5 on opposite side
3. Plank (1) quadruped position - knee taps, (2) hold knee hover - walk it back and forth from plank to quadruped (bear crawls), (3) hold plank - walk it out, alternating bending knees, keeping toes on mat, (4) alternating hip dips
4. Prone (1) swimming, (2) hold arms and legs extended, draw right hand toward right foot, look toward right hand, come back to center, move to left, repeat, (3) swan, (4) cat/cow
5. Supine abs (1) dead bug, (2) legs in table top - crunch and reach hands by hips; lower chest and send hands to ceiling, (3) double leg stretch, (4) arms extended hovering over mat - bicycle legs, (5) single straight leg stretch, (6) double straight leg stretch, (7) criss cross, (8) rolling like a ball
6. Arms with weights (1) proposal stance, right knee down, left foot forward, hinge forward - wide fly, (2) extend arms - draw circles in one direction, reverse direction, (3) overhead press, (4) change stance in legs - tricep kickback, (5) extend arms back and hold - open and close arms, (6) extend arms back and hold, flip palms to face up - little pulses up and down
7. Side lying arms with weights left (1) right forearm on mat, weight in left hand, left hand to ceiling - lower left arm down by hip, lift back to ceiling, (2) tricep tap, (3) tricep press
8. Side lying glutes left (1) clam shells, (2) bouncing clam, (3) extend top leg (left leg) - draw little circles, reverse direction, (4) sweep leg forward and back, (5) sweep leg forward, internally rotate - lower and lift
9. Bridging (1) feet parallel hip width distance - articulate lower and lift, (2) hold in high bridge - march legs, (3) hold in high bridge - extend right leg, tap foot to mat, return to starting; extend left leg, tap foot to mat, (4) feet wide, externally rotated - hinge lower and lift, (5) hold in high bridge - open and close knees, (6) calf raise, (7) keep heels lifted - hip dips
10. Repeat side lying arm series from #7 on opposite side
11. Repeat side lying glute series from #8 on opposite side
12. Cool down (1) figure four stretch right & left, (2) feet wide on mat - windshield wiper knees, (3) knees to chest, hands on knees, draw circles with knees in one direction, reverse direction, (4) seated criss cross, hands to ceiling grab left wrist with right hand, lateral flexion to right, (5) repeat #4 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.