Props: light set of weights

Class notes:
1. Warm up (1) cat/cow, (2) move in little clockwise circles around wrists, reverse direction
2. Forearm bird dog right (1) right forearm on mat, parallel to front of mat, left hand on mat to the left of right hand, right knee on mat, extend left leg and sweep forward - lower and lift leg, (2) lower and lift, sweep back and forward, lower and lift, repeat, (3) frog bend and extend, (4) frog bend and extend, lower and lift, frog bend and extend, repeat
3. Forearm plank (1) flow forearm plank to forearm pike
4. Repeat forearm bird dog series from #2 on opposite side
5. Supine abs with weights (1) weights in hands, hands over shoulders, legs in table top - crunch up and reach arms by hips; lower head and send hands to ceiling, (2) dead bug, (3) double toe tap, wide fly in arms, (4) extend legs, straight arms lift behind head; bend knees, straight arms come forward, (5) combine 3 & 4
6. Standing with weights (1) sumo squat with externally rotated serve a tray in arms, (2) hold squat, elbows bent - internally and externally rotate drawing hands together and apart maintaining bent elbows | add little pulse in legs as hands open and close, (3) sumo squat with lift of left leg when standing - chest press arms, (4) sumo squat with lift in right leg when standing - hug a tree arms, (5) feet parallel shoulder width distance - squat with overhead press, (6) hold squat - bicep curls, (7) hold squat - punches, (8) hold squat - walk it back toe taps with tricep kickback
7. Prone (1) cobra rolls, (2) hands extend behind back, clasp hands together - continue with cobra rolls, (3) separate hands - look side to side with slight lateral flexion
8. Side lying right (1) straight leg lower and lift, (2) continue with lower and lift, alternating between internal and external rotation in leg, (3) point toes - little circles in one direction, reverse circles, (4) clam shells
9. Bridging (1) feet parallel hip width distance - articulate lower and lift reaching arms overhead as hips lift, (2) hold in high bridge - march legs, (3) add kick to ceiling when leg is in table top, (4) add lower and lift to #3 - hips lift, table top, leg to ceiling, lower and lift, table top, hips lower
10. Repeat side lying leg series from #8 on opposite side
11. Cool down (1) figure four right, (2) lower left toes to floor, arms to T, tilt knees to left for rotation in spine, option to look right, (3) repeat 1 & 2 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.