What's up fam! Today's workout is going to be a 15 minute total body pilates, hourglass X-frame shaping exercise.
So we're going to be working into a little waist, rounding off the hips.
And also into some strong sexy shoulders.
It's just 15 minutes long and all you need, if you've got it, is a resistance band.
Here I have to Lean with Lilly HIIT resistance band. I'm not going to talk anymore.
Going to get down on the mat, and let's burn!
We are starting off by sitting on the butt bone. Making sure that you're nice and high.
If you need to spread the butt cheeks.
From there we have a slight bend in the knees. The arms are out in front of us.
Relax those shoulders. We're going to roll back to what I call our biting point.
It's the point where you can really feel your core kicking in.
Relax the shoulders. Breathe. We're gonna start with some arm openings.
You're rotating to the left and center. Breath out to right and center.
Really hitting into your obliques. The muscles on the side of the body.
Our magic number is 16 today.
so we will be be doing 16 reps of pretty much everything and it's a straight
15-minute countdown
Four left if you can't come a little bit lower.
Really work that core! Keep those arms in hover if you can.
You're now going to hover the right leg flex the right foot, to hit your posterior chain.
The muscles down the back of the leg and we're going to pump up relax those shoulders.
breath out five six
and straight change on to the other side. flex that foot! let's go!
Plant foot back down we're now going to do some mini crunches okay
again tiny little movements really pulling the core in nice and tight
that's five three six
Russian twist taking the hands from hip joint to hip joint.
Arms out in front of you, slow and controlled.
Roll all the way down. You're core should already be on fire!
You're going to plant the feet down. Good work guys. I want you to imprint the spine.
Flattening the back into the mat. Pull your core in nice and tight.
Come up into double-leg tabletop.
Both legs are at 90 degrees. Peel your way up into a crunch and keep your eye gaze forward.
between the thighs and support the head we're starting off with the scissor so
tapping the toe down into a single leg stretch straightening out supported 5
degrees tap down and straighten and don't forget
keep up breathing nice and calm deep breath in through the nose out through
the mouth
Change sides
hold it straight hold three two and knees into chest one oh wow
I hope you're feeling deponent - we're now going to go with a 700 but we need
to take your band and pop your band just above your knees okay so we're going to
resist the tension of the band into abductions who are pushing out double
leg tabletop push out against that band 90 degrees up in hover and pump the arms
up and down or you to keep that eye gaze forward bring them to five breathe out
for five breath in two three four five right down to put another penny - right
- Carl guys you can do it
we're halfway
if you can't straighten the legs out ten nine eight seven six five four three two
and one Oh flower ow ow ow you're cool should be
on fire we're now going to come onto our side work series which is working that
after pot so here we're really working into sculpting into the algaas hips okay
so we're going to start off by lying all the way down trying to create a nice gap
underneath the slide lifting that way so I'm pulling the core in tight flex that
upper foot we're just gonna start off by lifting and lowering okay keeping the
core nice and tight keeping that gap there sixteen that's four
good work from here we're going to pretend that the leg up there is
literally on a table and you're trying to swipe it forward and that but there's
minimal jerking as possible okay it's a nice straight movements forward and back
now hold it back an extension and pump it out 60/50
good enough so I sit all the way forward and we're gonna repeat this time turn
the time down inhale up 6050
now hold it hold for a little bit further forward three two and one a good
work guys straighten up onto all fours just to finish off that burn we're going
to go with 16 fire hydrants lifting out to the side and lowering the rate for
hold it up hold it up pull the reading hurry up - ah good work guys straight on
to the other side we've got to even you out coming all the way down trying to
create that nice gap underneath the waist really pulling that core in tight
flex the upper third let's go three
hold it I'm going to come back and forward good work back and forward
really turning on those glutes outer thigh muscles as well
good now taking it back into extension we're going to pump up their 1650
good work and I'll bring it forward toe down heel up let's go 60 50 40 come on
all the way
hold it hold it - ah oh well that burn I can straight on up onto all forth into
those fire hydrants no break let's go sixty
hold it up hold it there three high up two and one oh my gosh my booty is on
fire Fiona's gonna sway it side to side slightly here into the last section now
side which is mainly for our upper body shaking into the shoulders an area that
us girls tend to neglect okay so we need to take the band off I'm going to do a
little bit of chest work shoulder work back work so we are starting off by
lying on our stomach so to get you down onto your stomach I want you to control
the movement see gonna spread the fingertips I'm gonna work the triceps by
tucking the elbows in then slowly lower down
good work okay romney here on the floor head resting on the mat all the Chi is
resting on the mat and bring the arms down by the side of the body we use the
shoulder blades together lift the arms up
lift the head up and keep looking down in front of you squeeze the booty I'm
gonna pump the arms up and down reverse hundreds
keep breathing guys
they're halfway really squeeze those shoulder blades together keep looking
down and coming in the party capital of 30 bucks
Oh relax those shoulders off we're now going to take the arms out in front of
us okay from here what I'm going to get you to do again it's squeeze those butt
muscles lift the upper body and lift the arms you're not going to squeeze the
shoulder blades together straighten the arms out behind come back and forward
squeeze hold straighten their back and directly arms forward squeeze hold
that's for we're going to 16
halfway come even higher the cat keep looking down squeeze that booty
pull the coumarin go back to seven left
the last one high up lower down oh you should be filling that for home
guys okay just a little shake off which is quite hard in this division we're now
going to go for a bit of swimming okay so we need to turn on the butt muscles
and lift the legs up you're then going to work into the upper back by lifting
the arms up we're going to lift up opposite arm to leg one two three 13:42
more hold up four three two and the lower one again we're going to use that
back pushing up onto the knees and rock back into egg wash it post stretch guys
we are going to finish up with a thirty second boat hold okay so all I want you
to do is come on up onto your butt bones like how we started grab a hold of the
band bring it out in front of you around your wrists roll back to your biting
point face the palms inwards and if you can lift the legs up push out against
that band push out and hold work that core come on 10 seconds left
that's all anyone can straighten the legs out I want you to hold for another
three seconds two one
Wow who woulda thought Pilates in 15 minutes could burn like that if you
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those buttons you are highly likely to miss it don't forget that was day 13 of
your 40 day summer shred challenge so if you haven't started the challenge make
sure you visit my website the link is down below in the description it's
totally free and you can get stuck in with that Florido challenge otherwise
this workout on its own absolutely fine bye again thought you really loved me
guess I was wrong thought you'd never leave me guess I was