Props: light set of weights

Class notes:
1. Warm up (1) seated in criss cross position - flow mermaid right and left, (2) add flexion forward when moving side to side, (3) cat/cow, (4) tuck toes and draw clockwise circles with hips moving in a circular direction over wrists, reverse direction
2. Bird dog (1) extend right arm and left leg - draw elbow and knee in, reach it back out, (2) extend arm and leg and hold - little pulses up and down in leg, (3) keep knee lifted, bend and extend knee, (4) bend knee - donkey kick pulses up and down, (5) fire hydrant, (6) draw circles with knee in one direction, reverse direction, (7) repeat 1-6 on opposite side
3. Forearm plank (1) hold plank - walk feet out out, in in, (2) flow forearm plank to forearm pike, (3) flow side plank side to side
4. Side lying left (1) extend top leg (left leg), flex foot - lower and lift, (2) sweep leg forward and back, (3) add pulse when leg sweeps forward and when leg sweeps back, (4) sweep leg forward, internally rotate - lower and lift, (5) sweep leg back, externally rotate - frog bend and extend, (6) clam shells
5. Supine abs (1) legs in table top, hands to ceiling - crunch and reach hands to outside of right knee, (2) crunch and hold - bend and extend legs, (3) hold legs extended - big scissors, (4) flutter feet, (5) hold legs extended - continue with crunch reaching hands to outside of right knee, (6) double leg stretch, (7) repeat 1-6 on opposite side
6. Repeat side lying series form #4 on opposite side
7. Prone (1) cobra rolls, (2) swan rolls, (3) add press back to child’s pose
8. Side kneeling with weight left (1) right shin on mat, left leg extends, right hand on mat, weight in left hand, left hand to ceiling - lower hand in front of shoulder, lift back to ceiling, (2) lower in alignment with shoulder and hold - sweep arm forward and back, (3) reach arm by hip, flip palm to face up - reach arm over head and then back by hip, (4) reach arm overhead and hold - draw elbow to knee, side bend, extend arm and leg
9. High kneeling arms with weights (1) goal post, (2) open to goal post and hold - rotate from shoulders to lower hands in front of shoulders, lift hands over shoulders, (3) hold goal post - little pulses up and down, (4) draw elbows together and hold - little pulses up and down, (5) narrow row, (6) narrow overhead press, (7) combine 5 & 6
10. Repeat side kneeling series from #8 on opposite side
11. Cool down (1) seated criss cross - reach left arm across chest, pull gently with right arm, (2) repeat #1 on opposite side, (3) tricep stretch, reach left elbow over shoulder, pull gently with right arm, (4) repeat #3 on opposite side, (5) hands to ceiling, separate arms to T and twist right, right hand back, left hand forward, flow left to right

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.