Starting springs: 2 reds + 1 blue
Prop: magic circle

Class notes:
1. Footwork with circle 2 reds (heavy) and 1 blue (medium) (1) arches on wide v, hands to ceiling with circle in hands | add pulse with legs 1 inch from carriage | hold halfway, little pulses in legs | hold halfway, little pulses into circle, (2) heels on Pilates V, elbow tap in arms | hold halfway, little pulses in legs | hold halfway, little pulses into circle, (3) toes on feet parallel hip width distance, tricep press in arms | hold halfway, little pulses in legs | hold halfway, little pulses into circle
2. Bridging with circle 2 reds (heavy) and 1 blue (medium) (1) circle on outside of legs (either just above ankle, just below knee, or just above knee), feet parallel - articulate lower and lift, (2) hold high bridge - hip dips, (3) hold high bridge - pulse out into circle, (4) circle between legs (either just above ankle, just below knee, or just above knee), wide v in feet - articulate lower and lift, (5) hold high bridge - hip dips, (6) hold high bridge - pulse into circle
3. Supine abs with circle, take circle in right hand, place one pad of circle on foot bar, right hand on opposite pad, left hand behind head, right foot on foot bar, left leg in table top 2 reds (heavy) and 1 blue (medium) (1) crunch and twist to right, left elbow to right knee, extend left leg, pulse into circle, (2) hold twisted crunch - pulse into circle with hand, (3) hold tension on circle - toe taps with right leg (4) extend both legs to 45 - crunch and twist to right, pulse into circle, (5) repeat 1-4 on opposite side
4. Arms facing straps, option to set up in proposal stance (intermediate variation) or low or high kneeling 1 red (heavy) (1) bicep curl, (2) tricep kickback, (3) thigh stretch, (4) change stance to opposite foot forward if in proposal - narrow row, (5) wide row
5. Standing lower body with circle in hands, foot bar to left 1 red (heavy) or 1 blue (medium) (1) arms extend forward, side splits, (2) hold out, rotate side to side, (3) squat press in and out, (4) hold carriage out - little pulses in legs, (5) keep left knee bent - bend and extend right leg, (6) keep right knee bent, bend and extend left leg
6. Plank facing shoulder blocks 1 red (heavy) or 1 blue (medium) (1) press to plank - mountain climber, (2) press to plank - shoulder taps, (3) plank to pike
7. Repeat standing series form #5 on opposite side 1 red (heavy) or 1 blue (medium)
8. Supine abs on on carriage, foot bar to left, place long loop over right knee, legs in table top, hands behind head 1 blue (medium) (1) double toe tap, (2) hold legs in table top - tilt knees to left, return to center, add toe tap, (3) add can-can kick when knees are tilted to left
9. Single arm facing away 1 blue (medium) or 1 loaded yellow (light) (1) strap in right hand - serve a tray, (2) tear drops, reverse direction, (3) hug a tree, (4) repeat 1-3 with strap in left hand
10. Repeat ab series form #8 on opposite side 1 blue (medium)
11. Side lying foot in strap left, option to extend right leg for an intermediate variation 1 red (heavy) or 1 blue (medium) (1) bend and extend left leg, (2) sweep left leg forward and back, option to scissor right leg (intermediate variation), (3) lower and lift left leg, (4) hold left leg extended - lower and lift right leg
12. Repeat side lying foot in strap series from #11 on opposite side 1 red (heavy) or 1 blue (medium)
13. Pull ups on risers 1 blue (medium) or 1 yellow (light) (1) double arm pull up, (2) single arm pull up right, (3) single arm pull up left, (4) two hands on risers, 90 degree bend in arms, lift hips - reverse knee stretch
14. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) option to place magic circle between ankles - bend and extend legs, (2) straight leg lower and lift, (3) legs to 90, bend knees to table top, press out to 45, straight legs to 90, (4) reverse direction of #3, straight legs to 45, bend knees to table top, extend legs to 90, (5) set circle to side - wide v stretch, (6) leg circles, reverse direction, (7) butterfly stretch

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.