I've traveled the world to find the best trainers on the
planet, and they're here to bring you the most incredible
workouts, which not only use their skills and knowledge,
but also their infectious energy.
60 days, 60 workouts to challenge your body
and build your most confident self ahead of summer.
This is our biggest and best guide. Yes, best.
We have new and different styles
of training from slow mindful movements
and mobility to super intense strength and cardio sessions.
I'm so excited to start this challenge with you very soon.
Tell your friends, and let's do this together.
If you are wanting to target into your deep core,
lower ab muscles, this is the workout for you.
It's just 7 minutes long.
We are going to be doing nine exercises at 45 seconds each.
Now, key parts to this,
you want to be thinking about those lower abs contracting
belly button back towards the spine
and rib cage down and in.
I'll remind you of all of this as we go along.
These are traditional Pilates moves, combined with a bit
of a Lilly modern approach as well.
We're getting started in 15 seconds,
so we're going to start off with our controlled
Pilates rolldown.
Good boy Teddy.
So you're going to spread your glutes,
reach forward with those arms.
Nice deep breath in,
lengthening the head up towards the sky,
and then on the breath out, you're going to slow
and control segmentally.
Lower down the spine, lower mid and upper back.
Deep breath in, breath out, bring yourself back up again.
Again. Segmentally all the way up. Good.
Really articulating the spine.
One vertebrae, one spinal joint,
and spinal bone, I should say at a time.
Good work to make this harder.
Place your fingertips by your temples.
Keep it slow, keep it controlled.
Amazing work. Staying down.
Now you're going to bring both legs up to double leg,
table up from there, straighten the legs up to the sky,
lower one leg down, pull in one, two, and change good work.
So you have just a little pulse here.
Keep that eye gaze forward.
Your chin tucked towards your chest like you're holding an
imaginary ball or piece of fruit in your neck.
Good work. You're nearly there.
Amazing. Keeping those straight legs.
Now you're going to place your hands
underneath your lower back, slow and controlled.
Lower those legs down towards the floor
and then back up again.
If feel that your lower back is arching at any point,
stop there, then come back up again.
Good. Keep that rib cage down and in. Keep your lower back.
Imprinted in towards the mat. Flatten the mat.
Good work.
You okay, baby? Okay.
From there, you're going to flutter the legs up and down.
Teddy's actually had surgery.
Poor little thing,
so he's in his little outfit at the moment
to protect him from scratching.
But yeah, he's not been in a great way. Have your teds.
Hey, good. We are nearly there.
Keep breathing, keep going.
Amazing. From there, straight into Pilates. Hundreds.
We all know this one.
Single leg, double leg, tabletop glue,
those inner thighs together.
Reach your arms down
and pump
breath in.
2, 3, 4, 5. Breath out, 2, 3, 4, 5.
If it feels too much, lower those legs down
and support your head.
Keep going.
Good. Really thinking about your pelvic floor here.
Zipping up and in.
Keep looking forward towards your thighs.
Amazing work. From there, I want you
to bend your feet a little bit closer towards
your fingertips.
You are going to reach side, reach, side center, center,
left, right, center, center,
good.
Lowering all the way down.
We're going to take those legs up towards the sky again, again,
supporting your lower back.
This time, the left leg stays still
as the right leg draws a circle, like a bicycle movement.
Try and keep that leg, leg, leg, leg, left leg
as still as possible.
Really engaging those core muscles.
Now, if you want to make this harder, lower the left deck down
to a 45 degree angle.
Woo. That hits the spot.
Two more. Last one.
Okay, change direction.
This time, the right leg goes up to 90 degrees
and the left leg is going to draw that bicycle movement.
Now remember those key points, ribcage down, lower back,
flat in the map, breathe lower down
to 45 degrees of that right leg.
If you want to make it harder, two
and one, changing direction, try
and keep that right leg, which is hard as still as possible.
A YY Michael. Wow, wow, wow.
Amazing. From there, you are going to place your feet together,
your knees apart.
You're going to go with two crunches,
and then from there, one full sit up,
slowly controlling it down.
One, two, all the way up.
Now, if you can keep your fingertips
by your temples the whole time, amazing.
Otherwise, use those arms for momentum, okay?
Amazing. From here, you're going to take your arms up
to the sky, legs up at 90 degrees.
From there, you're going to drop your arms back as far
as you can without your rib cage lifting.
If this happens, stop there. Okay?
You're just going to go with a little run out now.
Literally just one leg followed by the other.
This is your finisher. You know,
I love fi, adding a finisher.
Finisher onto a finisher,
and we are actually going to go with 20 of these.
Okay? So really lengthen those arms out if you can.
We've already started.
Let's say that's
4, 5, 6, 7, 8, 9,
halfway, 10.
Can you hover the head? Look forward, 9, 8, 7. Keep going.
6, 5, 4, 3, 2.
Now hold it. Straighten those legs out. Hold for 10 seconds.
Hold that core strong. Guys, this was just seven minutes.
This is just a tiny taster of my full length workouts
and my 60 day guide, which starts today, 60 days
to get in the best shape of your life for summer three, two,
and one.
Wow. Reach those arms up and over the head.
Allow that rib cage to flare. Breathe.
If you are wanting to start that 60 day challenge with me,
it starts today.
You can join at any time.
The link to join is down below,
and I currently also have a sale on up to 30% off.
You don't want to miss it guys.
The link is below combining Pilates, HIIT cardio,
strength training, yoga, mobility, absolutely everything.
So if you love my free workouts here on YouTube,
they're just a little taster of
what goes on on the LEAN App.
30 to 45 minutes each workout,
and yeah, I hope you enjoyed that.
My court, honestly, seven minutes of my court is on fire,
right guys, I've got to go and check on Teddy
and show him some love, but I will see
you tomorrow for another one.
Well done.