Hey guys, Cassey here, and welcome to Pilates Bootcamp on Livestrong Woman.
Today, we have your Sculptacular Workout.
So I want you to go ahead and grab a pair of weights.
I have two 5 pounders right here, but you can go anywhere between 2 1/2 to 8 or something
like that, because it's gonna get intense.
So we are gonna start with biceps, legs and abs, first.
Go ahead and turn to your side.
I want you to inhale through your nose and exhale.
Roll those shoulders back, beautiful form here.
Leaning back, hinging onto the tailbone.
Now I want your to bring those knees together.
Bring the heels together.
Palms up.
Now every time you extend the legs, I want you to curl up into that bicep curl and then
bring it in, down to that 90 degree angle, okay?
So you're gonna exhale out and in.
Reach and in.
As you can see, you're working the legs.
You got those lower abs.
You got the arms working.
And beautiful posture and form the whole time.
And that's why I love Pilates so much, because you've got to keep that grace, make it look
effortless.
But really, it's not because it takes a lot of effort to stay this controlled.
And that's why Pilates is a mind-body exercise.
Okay, exhale, reach and in.
Reach and in.
Good work.
Reach, nice -- 3 and 2.
One more.
I want you to hold, hold, hold.
Bring it in and simply pulse, pulse, pulse, pulse.
Now bring those legs up to that tabletop position, really feeling your quads now, okay?
Pulse, pulse, pulse, pulse by your sides.
Good -- 10, 9, 8, 7, 6.
Point the toes -- 5, 4, 3, 2, 1.
And bring it down.
Okay, just one weight now.
Bring that weight on top of your head all the way.
Arms lengthened long.
Knees together, heels together.
I want you to reach forward together with the leg and the arm and then back over your
head.
This is getting the shoulders.
Reach and up.
Exhale, reach.
Take your time.
And lift.
Looking forward.
Reach and up, sitting super duper tall.
Lift, good job.
Come on, extending the feet.
Extending the arms all the way above your head.
You're doing such a fabulous job.
Nice work.
Go ahead and give me three more -- 3 and 2.
One more, guys -- 1 and hold it -- 5, 4, 3, 2 and bring it in.
Beautiful work.
Now place those weights down.
I want you to go ahead a scooch forward and all the way down onto your back.
Slowly roll down vertebrae by vertebrae.
Now grab onto those weights right here, and bring those knees into tabletop position.
Open palms towards the sky.
Slight bend in the elbow.
Lift up into Pilates stance.
Here with the toes pointed, I want you to lift up, up, up.
Very nice.
Reach, reach, reach.
Beautiful.
Now you can keep the palms open or you can grip onto the weights.
Just don't grip them too hard.
Lift, lift, lift.
You're working your abs.
You're working those biceps, the shoulders, all of that upper body, right here, and the
abs, by stabilizing your legs up.
Again, you're gonna give me 10 more -- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Hold and legs long.
Weights long behind your head, we're gonna do one grand rollup.
Inhale through your nose, exhale, reach those rolls all the way up.
Okay, now place them right by your sides.
We're now gonna go into a series for your upper body.
So what I want your to do is come into a plank.
Now if your wrists hurt, please come onto your elbow.
If not, onto your palms, okay?
And of course, you can also do these plank on your knees.
So, I want you to grab onto that weight.
We're gonna start out with your tricep kickback.
So you're gonna press back and in.
Now the thing here is that you got to keep your hips facing the floor, facing that mat.
We're just doing 8 of everything, okay?
And reach.
And in.
And reach.
And in, keeping that elbow nice and tucked into your shirt.
Last one.
And out and rest.
And plank.
Hold right there.
Good work.
Inhale through your nose.
And exhale.
Find that balance again.
Elbow into your tank top.
Let's reach and in.
Reach and in.
Good job.
Now these are difficult, but I know you've got these.
Four more, come on -- 4 and 3 and 2.
Last one -- 1, hold.
And bring it in toward center.
Rest in plank.
Hold right here.
This time, we are lifting straight up for your upper shoulders.
You are going to lift up and down for that upper back.
Lift and lower.
Up and row it.
Up.
Very nice, come on.
Hit the sky.
Hit the ceiling with that elbow.
Give it some force.
Nice.
A few more now.
Give me 3.
Square those hips -- 2.
And 1 -- hold, hold, hold.
Very nice.
Into the center here, resting in that plank, and onto the other side.
Reach and lower.
Bam, row it up.
Come on.
Reach.
Hips square.
Very nice.
Four more.
Be vigorous with this.
Do it like you mean it.
And a few more.
Last one -- hold, hold, hold.
Very nice.
In towards center.
We have one more move, okay?
Rest in that plank.
Take your time because this is gonna be really hard.
Alright guys, I want you to slightly curl that arm, okay?
And I want you to lift up and down, reverse fly.
Up and down, really working that chest.
Good stuff.
Remember, you can always be on your elbows.
Reach and lower.
Squeezing that transverse abdominal.
A couple more.
Up.
Last one.
Reach -- hold, hold, hold.
And down.
Okay, rest in plank.
This is your last move.
Follow through.
I know you've got this.
Slight bend in the elbow.
Focus.
And up and down.
Reach and lower.
Working that upper back.
Four more now and you're done.
Give me 4 and 3 and 2.
Last one -- 1, hold -- 3, 2, 1.
Bring it down, rest in plank, onto the knees, and into child's pose.
Inhale through your nose and exhale.
Melt down that chest into your quads.
Slowly lift up with control, and roll your shoulders back.
Alright guys, that was a fabulous job.
Thank you so much for joining me today.
Let me know in the comments below which one of those was your favorite move, and be sure
to subscribe to Livestrong Woman.
And I'll see you next week for another episode of Pilates Bootcamp.
Bye guys.