This is your 15 minute Full Body Pilates Sculpt
and Fat Burn Home Workout.
No equipment needed and honestly,
this is going to burn like never before.
Absolutely everyone is welcome.
Even if you are new to Pilates, you are going to love this.
Now. This is part of your free 14 day Pilates Fat Burn
and Sculpt guide.
You can get ahold of that down below for free.
Now don't forget to get incredible results,
you want to be combining this
with different styles of training.
The LEAN Transformation Method, which is available
on the LEAN app, involves Pilates, HIIT
and strength training and is 8 weeks long.
Ladies are getting in the best shapes and mindsets
of their lives with this guide.
You can download it below and I get asked all the time
about what mat I use.
I use a super high quality Pilates and yoga mat.
It's really thick, really supportive, and most importantly,
it's non-slip on the top and the bottom.
So the mat isn't going to move when you are doing your workouts
and your hands aren't going to slip.
It is longer and wider than a standup mat,
so you're never going to fall off the end of it.
So you can click to shop the LEAN workout mats down below.
All right guys, let's get Pilates-ing.
(beeping)
Okay guys, full body Pilates.
Starting off with a slight bend
in the knee, shoulder distance apart.
We're going to take your left leg behind you,
keep it in hover, then drive that knee up to the sky.
Now this is really challenging your balance.
Focus on a still point in front of you.
Amazing, you are over halfway.
The more you bend that knee,
the further you are going to get.
Really working those outer glutes here,
inner thighs.
This is tough.
Last one.
Good work, hover that leg there.
Now pump it up for 10, nine,
three, two and one, amazing.
Onto that other side.
Slide bend through that knee
As we take that leg
Across the arms, reach and up.
Incredible work.
Two more.
Keep it slow, keep it controlled.
Okay, we hold it there.
Arms in front.
Pump that leg up.
10, nine,
three, two and one.
What a little warmup that was.
Okay, front of your mat.
You're now going to bend to touch your fingertips down
and bend that front knee.
From there, take the upper body up,
bring this leg forward, then shoot it back.
Keep that same bend in the front knee.
Relax your shoulders.
Two more.
Good work, shoot those arms out
now crunch that leg forward and back.
Good, keep those arms up.
Now you're going to pump that leg up for 10,
tiny little movements.
Turn on those glutes.
Five, keep that knee bent.
Two, hold it up for three foot, two and one.
Amazing, we're going onto the other side.
Remember, you're going to touch down,
okay from there, come on up.
Squeeze the glutes core tight
shoot that leg forward and back.
Good work.
Concentrate, focus, two more.
Okay, from there, arms out in front of you.
Crunch in, shoot back.
Keep that front knee bent.
If you can, bend even more.
Nine, last one.
Hold it out.
Pump the leg up.
10, nine.
Tiny movements.
Don't jerk the back.
Four, three, two.
Okay, hold it at the top.
Three, nice, strong, straight arms, legs, two and one.
Wow, we are coming town onto the mat now,
that was just your warmup sequence, all the way down,
supporting your head with your hand.
Okay, bending your knees.
Your ankles are in line with your butt.
The upper leg is doing the work here.
Tap the knees together.
Tap the feet together.
Let's go.
Now you guys can't see because Teddy's blocking me
but what we're going to do is we're going to lift our waist.
Let's just move your butt a second Mister.
Can you see that my waist is lifted guys,
you are going to try and keep that up.
Good work.
Come on then you can lie with me.
Good, three left, two and one.
From here, this upper knee
is going to come towards your chest.
Shoot it back, lift lower.
Good work.
If you want to make this harder,
shoot your upper arm up to the sky.
Two more.
Last one.
Okay, hold it back in extension now,
squeeze the glutes, the leg is back.
Okay, you are going to pump that leg up for 10.
Slow and controlled.
Lift and lower slowly.
Nine, eight.
Keep that gap underneath your waist.
Seven, core tight, pelvic floor zipped up and in.
Three, two.
Okay, hold that leg up.
You're going to swoop it all the way forward and then back.
Really controlled.
Four, turn those glutes on and five,
hold it forward, toe down, heel up.
Now pump for 10.
Come on.
Turn on those glutes, I know it hurts.
Three, two, hold it there.
Hold it strong, higher.
Three, two and one.
Wow, my glutes are on fire.
Okay, we got to turn onto the other side
and even you out.
Okay so swing those legs around for me
and we are starting off, remember, the knees bent,
ankles in line with the butt.
Touch the knees, touch the feet.
Two more.
Good work.
From there, straighten that underneath leg
a little bit more.
Drive in, shoot back, lift, lower.
Good, really, really turning on those glutes here.
Mind muscle connection.
Core is engaged throughout.
Belly button back towards the spine
and your rib cage is down.
Good work, three left.
Last one.
Hold it back in extension, hold it strong.
Okay, tiny little pulses.
10, nine,
three, two and one.
Place your hand down
for a little bit more support if you feel you need it.
Otherwise it's up, okay,
or on your hip, sweep forward and control it back.
Good, two more.
Try and progress with that hand position.
Last one.
Okay, now we bring it forward.
Toe down, heal up, pump 10, nine.
Don't give up.
Three, two, bring it further forward.
Hold it up.
Three, two and one.
Okay, give those glutes and hit, killing it guys.
Absolutely killing it.
We are now going to move into our ab sequence.
Okay, so coming onto your back,
but with a controlled roll down,
so spreading your butt cheeks.
I know it sounds strange.
Arms out in front of you.
You are a puppet being pulled up by a string.
That string is loosening and from there
you are slowly going into a C shape
and working your way down towards the mat.
Okay, from here, as we do our first collectors roll up,
we are going to come up segmentally,
reach for the foot and back down again, let's go.
Good, just a few more.
Amazing, from there all the way down,
you're going to come up now into double leg tabletop,
imprint that's fine.
See your lower back is flat,
from here, you tap the toes down, back up again.
Straighten, straighten.
Let's go, tap down, up.
Straighten, straighten.
Keeping your knees and hips at 90 degrees.
Good, if you can hover those arms,
lower back stays flat in the mat.
You have four more.
Three, two.
Last one.
Amazing work, reaching for those ankles now,
the arms come out, flutter, one, two.
Keep breathing.
Good, just five more reps left.
Then we're done.
Last one, hold those legs and arms out straight.
Your lower back is flat.
Five, belly button back to the spine.
Three, two, and your knees come into your chest, one.
Incredible, we going to come up onto all fours now
for our last little sequence okay, I'm just going to come here.
So I'm not squashing my puppy.
Okay, spread your fingertips.
Tuck your toes under.
Really pull that core in tight.
Okay, you're going to hover your legs
just an inch from the floor.
Dip over to the side.
Then shoulder tap, right side dip, left hand lift.
Now you want minimal sway through those hips.
Incredible, last two, last one.
Amazing, now hold in that position.
Hold super strong for me.
From here, shoulder tap, reach.
Good, really engage the core.
You're into your last 15 seconds, minimal sway.
Last few reps.
(machine beeping)
Absolutely incredible, hold here for 10,
nine, eight, seven, don't give up guys,
you can do it.
Four, three, two and worship pose stretch, one.
Reach those arms forward.
Breathe, have a moment.
Good work.
Now reach those arms over to the right side,
getting a nice stretch down the left side of your body,
letting your head hang heavy.
And that was just 15 minutes guys.
Now walking over to the right, good work.
Back into neutral, last stretch here.
Your left arm is coming over,
under your right I should say.
Try and get your ear down to the mat.
And if you guys enjoyed that, that was just 15 minutes.
That was just a teaser of what we Have available
in our LEAN Transformation Method.
You're going to change sides now.
It's an 8 week transformation method
to get you in the best shape of your life.
Combining Pilates, HIIT and strength training.
Back into neutral, you're now going to reach
your left leg out, rotate and drop down.
Amazing work.
The results we have got
with this LEAN Transformation Method
are absolutely incredible.
Tens of thousands of women transforming their bodies,
their minds, their lives, and you can get
ahold of that 8 week transformation guide
down below on the LEAN app,
straight onto that other side, excuse me, Teddy.
Good work.
Amazing job guys.
Three, two, and one.
I am so proud of you.
Absolutely smashed it.
I'll see you soon for another one.
I really hope you enjoyed that, bye.