This 10 minute full body Pilates flow is going to
burn like crazy.
It's pretty intense, but it's for absolutely everyone.
So if you're looking for a challenge, even if you are new
to Pilates, you're going to love this.
Let me know how you get on in the comments down below.
I want you to try this for 14 days. It's just 10 minutes.
Everyone could do that, but I can guarantee you're going to get
the most incredible, incredible burn
and see incredible results.
If you commit, you can achieve this.
This was in just 8 weeks.
The LEAN Method has everything you need
to transform your body, your mindset, and your lifestyle.
It combines Pilates, HIIT, and strength training all from home.
This is a science-based guide with a specific workout split,
making sure that you work every single body part in a
structured way throughout the 8 weeks.
It also gets harder
because we include progressive
overload throughout the 8 weeks.
This method is going to change your life
and the best news is we have a huge sale on it right now
and we have a sale on all LEAN equipment
and our nutrition line, including by the way,
our sellout greens, which you can get on sale
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The details are down below.
It ends in a few days.
You do not want to miss our Black Friday sale.
Alright, let's do this guys.
Okay, so we're starting off
with our reverse lunge sequence.
You're going to step your left foot
forward, the right leg
comes back nice and long.
From there, shift your body weight slightly
forward.
We are going to tap the knee down, gently reach the
arms in front of us, drive in, tap down
and drive in.
Amazing work. Keep that core nice and tight. Breathe
good.
Three left.
Amazing work. Hold there.
Tap the knee down and in.
Amazing, really driving up
through this standing leg.
You have three, you have two and one, one big step.
Drive that knee into towards the chest and bring it back.
Good. Try to maintain that balance.
I know this is tough.
Focus on a still point in front of you.
Last one, amazing.
From there, you're going to shift your body weight forward.
Lift that leg up, then drive it in towards the chest.
We're only doing four of these.
Good. If you lose your balance, please don't worry.
Just go straight back in again.
That's number three. Last one,
shift that body weight forward.
Hold it there. Reach those arms out.
Three, two, little higher and one
We're going to go straight onto the other side.
Stepping that left leg back, nice and long.
Tap the knee down, reach the
arms forward, drive in.
Good work.
Two more,
Step it back and pulse.
8, 7, 6. Good work.
5, 3, 2.
Use that balance.
Push up through that front leg and drive up.
Step it back.
Focus on a still point in front of you.
Breathe. And if you lose your balance
it really doesn't matter.
We are not here for perfection.
We are here to improve. And you showed up.
You should be so proud of yourselves.
One more. Okay, then we go into that hover.
This is tough.
Take the leg back, straighten out.
Hover the body weight forward. Lift the leg.
1, 2
2 More.
Last one. Okay, lift those arms out
in front of you.
Lift the leg up higher. Three,
Two, higher, and one.
Amazing. Take those legs nice and wide for me.
Now a little bit of pulsing, we are going to come down.
Knees are wide. Chest chests, open.
Breathe. And just start off with a nice simple pulse.
Good work. I really want to work into these quads.
Fill these glutes a bit as well.
Let's start warming up those quad muscles.
We have 20 seconds left here.
We are going to start working to 30 seconds each exercise.
Okay,
Breathe.
Relax the shoulders.
Amazing work. We're going to raise one heel
Followed by the other.
Then lower down.
Right, left, lower, other one, left right lower good.
Keep going with that.
Relax those shoulders.
Make sure your core is turned on
and if you feel it's a bit too easy,
you know if you're cheating yourselves, come a bit lower.
Good work.
10 seconds left.
Amazing.
Hold there. Hold on the toes.
Now we're just going to pulse.
Good work. You guys squeeze those glutes.
Work those thighs.
20 seconds left only.
Then we're into core and upper
Combined with a little bit of lower give back.
12 seconds.
Relax those shoulders. Focus. Breathe. Come lower.
6, 5, 4,
Lower, three, two, and one.
Coming onto all fours.
Now you are going to shoot your right leg back,
spread your fingertips from here as you lower your chest down
like you're going to kiss your mat.
Lift your right leg up higher.
Let's go. Good.
Halfway
Four, four left.
Push up nice and strong.
Four, core tight, three.
Amazing work. Two, one more. I'm going to
Hold at the bottom for three,
For two.
Push up
And one. Back into a shell.
Stretch. Deep breath
in and out. And we're going
Straight onto the other side.
This time you're going to hover the left leg nice and high.
I know it burns. Don't give up. Keep going.
It's on the screen for you guys.
But I just wanted to remind you,
you have just two days left on our LEAN Black Friday sale.
That's up to 75% off this exact workout mat right here,
which by the way is the highest quality.
This sale on it is unbelievable.
And once it's gone, it's gone.
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our LEAN nutrition line, including our Debloat greens.
Do not miss out the links down below.
Two days left.
And one, take yourself slightly back on your mat,
your elbows are in
and you're going to lower all the way down to
4, 2, 3, 2 and one.
Reach those arms out in front of you.
We're working into your back.
Now posterior chain, your eye gazes down.
You are going to lift your upper body,
squeezing your shoulder blades down and in.
Squeeze your glutes, lift your lower body.
Arms are up.
Shoulder blades come down and in.
straighten
Bend, dive forward.
Let's go. Good. Really
Trying to get some height with those legs
And the arms.
Four left. You can do it guys.
Turning on the core.
Three, two, nice and high.
Come on. Last one.
Amazing. Shoot those arms forward.
We're going to go swimming. The opposite arm
to leg is going to lift. Start off
nice and slow. Keep looking down.
Keep it controlled.
Amazing. Amazing work.
Really good. Squeeze those glutes for me.
You still have 20 seconds left.
We are going to speed it up. Opposite arm to leg.
Let's go. Let's go. Woo. Feel that burn.
50 seconds. Can you come higher?
Squeeze those glutes, whack those back muscles.
Arms up higher.
5, 4, 3, 2,
and one. Push
All the way up and over.
Breathe. You have just under two minutes
of intense core.
Now we are going to come
Onto our back.
We're going to start off with Pilates hundreds.
Roll down, nice and controlled.
One foot hooked over the other. Take a deep breath in.
Breath out back we can all the way.
Amazing up into single leg tabletop.
Then 90, 90 degrees at the knees
and the hips.
Then double Leg tabletop. Reach those arms up.
And we're going to pump breath in. 2, 3, 4, 5.
Breath out. 2, 3, 4, 5. Good work guys.
Keep that eye gaze forward. Keep breathing.
Incredible. This is your quick fire Pilates.
Just 10 minutes for full body in four,
in three, in two.
We have a toe tap while we keep going
with this movement with the arms.
Good. The further away from your body
that you're tapping your feet, the harder it is.
Amazing work you guys.
One more each side. Good.
You are now going to reach your hands to your ankles
and straighten the arms and legs out.
This is your last exercise. Double leg stretch.
Now keep your lower back flat in the mat.
If that feels too much, you just go single leg
and I'll tell you when to change sides.
Keep it going.
Keep that lower back flat.
If you are on single leg, change sides for me.
10 seconds left. Good.
Pull that core in tight.
Okay, I'm now going to get you to hold for 10 seconds only.
Arms and legs strong.
9, 8, 7. Core, tight, lower, back, flat.
Five, four, stronger.
Three, two, and one.
Wow. Hug your knees into your chest.
Just have a little massage there. 10 minutes.
Quick fire, Pilates. That
felt pretty intense. I'm not going to lie
guys, if you are wanting to level up, come up to sitting
for me.
If you're wanting to level up, please, please,
please check out
The LEAN Transformation Method.
It's 8 weeks long. The workouts are
a little more intense. Okay?
But I know you are capable. They're longer.
And it follows a structured guide. It's science-based.
So this, all of the details of this are down below.
We have tens of thousands of people all around the world
who have already done it and they've literally transformed
their bodies, their mindsets, their lives.
So if you're fed up
of doing random workouts here on YouTube,
and instead you want to really commit to a full length guide,
8 weeks long, which is going to get you to your goal from
where you are right now, all the way through
to your goal, come and check it out.
It's down below and yeah,
that's everything you need to know.
Well done guys. You smashed it. I hope you enjoyed it.