This is your 15minute full body Pilates workout
with me, your Pilates instructor.
You are going to love this one.
It is going to burn like never before.
Just 15 minutes on the clock.
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and let's do this.
(countdown timer beeping)
Okay, we are going full body, 15 minutes.
You're starting off up in sitting.
Spread your butt cheeks,
sounds a bit strange.
Reach those arms out in front of you
and then slow and controlled,
we Pilates roll down,
all the way to the floor.
Amazing work.
First exercise for your core.
Your fingertips are by your temples.
You're going to come all the way up,
Pilates roll up
and slow and controlled,
one vertebrae at a time back down again.
Amazing work.
Remember to keep your belly button
back towards your spine,
your core engaged,
and use that breath out as you come up.
Breath in as you lower.
(countdown timer beeping)
Amazing.
From here I'm going to get you to place your hands behind you.
You lift your legs up to tabletop,
90 degrees at the knees and the hips.
You're going to straighten the right leg out,
followed by the left,
keeping your core nice and tight
and your rib cage down and breathe.
Good.
You have minimal weight through your arms.
Your core is doing the work here,
with a little bit of lower body.
You're already over halfway.
Keep breathing.
(countdown timer beeping)
Amazing work.
Hug your knees into your chest.
Have a little rock.
I'm going to continue with our core here.
We're going to come into Pilates 100s,
single leg, a double leg,
tabletop, 90 degrees at the knees and the hips.
Nice and high in that crunch.
Straighten one leg out as you pump the arms,
then bring it back in again.
Good.
Try a breath in for five
and a breath out for five.
Amazing work.
Nice and high in that crunch
and keep that eye gaze forward.
Your chin is tuck to your chest.
(countdown timer beeping)
Amazing.
Knees into your chest again.
We now have a set of scissors, double leg, table top.
You are supporting your head with your hands.
You're going to tap the toe down close to your butt
and then take it further away.
Onto the other side, tap close.
Then tap further away.
The key here is to keep your lower back flat in the mat.
If you feel that your lower back
is leaving the mat,
you are tapping too far away.
Keep it nice and close, okay?
Good work.
(countdown timer beeping)
Amazing.
From there in one nice strong movement,
bring yourself up into sitting.
You're going to come up onto all fours.
Keep working that core,
spreading your fingertips.
Tuck the toes under
and you're going to lift yourself an inch off the mat.
Dip the hips down to the left, shoulder tap,
and then onto the other side.
Right and left hand shoulder tap.
Good work.
Good, now the key here
is to be really nice and stable
as you do that shoulder tap,
you don't want to sway.
It's super controlled.
Pretend you have your favorite dinner on your back.
As you do that shoulder tap
and it's not going to spill.
(countdown timer beeping)
Amazing work.
We are coming into a full plank now.
So want you to come nice
and strong into that full plank.
Push the floor away from you.
Really feel that core engaging.
Okay, belly back, back to the spine.
From here, you're going to hop at the right leg,
take it across the body and hold.
Good work.
10 seconds, only.
Five,
four,
three,
two.
Place it back and hold back.
Good work, hold strong.
You're going to hover the left leg this time,
come across the body, hold 10 seconds.
Four,
three,
two.
Back into that plank, hold strong.
(countdown timer beeping)
Amazing.
From there, tuck those elbows in
close towards the waist and lower down.
Amazing work.
Okay, I want you to shoot those hands out in front of you.
We're going to lift the arms and legs up.
We're going to squeeze the glutes
and pull that in nice and tight.
Okay, from there,
the opposite arm to leg lifts up, swimming.
Breathe.
This is like a mini Pilates class.
Just 15-minutes long
and I'm putting as much of my full body Pilates
into one session.
Good work.
Keep looking down.
Control that movement.
It's not too fast.
(countdown timer beeping)
Okay, lower down from there.
Alright, we're going to squeeze those glutes again.
Lift the arms and legs up.
Let's go.
This time, you're going to take those arms
down by the side of the body.
Squeeze that back,
straighten them,
bend, shoot forward.
Good.
Really squeezing into those back muscles here.
Keep those legs nice and high.
Even higher, if you can.
Squeeze.
Higher.
(countdown timer beeping)
Amazing work.
From there, you're going to turn onto your side.
We're going to do one inner a thigh exercise
by taking that upper leg forward.
Take this underneath leg up,
forward, back,
forward, back.
Good work.
Try and keep those hips nice and stable.
Incredible work, you guys.
Okay, last 20 seconds,
hold it in the middle.
Tiny little pump up as high as you can.
Good.
Really work into those inner inner thighs.
Under 10 seconds now.
(countdown timer beeping)
And lower down from there.
We're working this outer thigh of the upper leg now.
You are going to shoot that leg forward.
From there, arch it back
and bring it forward.
Good work.
Amazing.
If you need that hand down for a bit of support,
that is absolutely fine.
Breathe and focus.
Okay, change direction.
From there, just tiny little tap ups,
down and up, amazing.
(countdown timer beeping)
Bend both knees up.
You're going to hover the legs up.
Touch the feet, then touch the knees.
Good.
This, in my opinion,
is one of the hardest exercises for that outer glute.
Oh my gosh, the burn is real.
Try and keep your waist lifted if you can.
Nearly there now.
Come on.
Amazing work.
Just 15 seconds left.
I feel it too, trust me.
(countdown timer beeping)
Incredible.
We have got to go onto the other side.
Let's even you out.
So bringing yourself all the way down
and we start off with that inner thigh.
Remember, we lift,
we bring it forward and back.
Amazing.
Woo, take that arm up to the sky if you feel you can,
otherwise pop it down.
Incredible.
Make sure that leg is as high as you feel it can go.
In three,
two,
one,
in neutral, tiny little pump ups.
Let's go.
(countdown timer beeping)
Okay, down that leg comes.
We're working this upper leg now.
We lift it up, arch it back,
and then draw it forward.
Amazing work.
You want to concentrate if you can,
on trying to lift the waist.
Even if it doesn't physically lift,
just getting this upper hip downwards
is going to help get you
into that Pilates correct neutral spine.
Okay, we're now changing direction.
Amazing.
Nearly there.
Okay, bring it in.
Tap down an up.
Tiny little movements.
Amazing work, you guys.
(countdown timer beeping)
Okay, from here, bend your knees,
take them up for me.
Remember, we touch the ankles, then the knees.
Amazing.
This is your last exercise
and it was just a 15 minute little crash course on Pilates.
And guys, if you are really wanting
to work into that sculpted lean Pilates body,
you have to come on over to the LEAN App.
We have our full LEAN transformation guide there
combining Pilates with Strength and with Fat Burn.
It's 8 weeks long and it's structured
and it gets you in the best shape
and mindset of your life and routine.
It gets progressively harder
as you work your way through and it's transforming.
Honestly, the results from women in our community
has been incredible.
Come and try it out.
All the details are linked below.
Amazing.
Oh my gosh.
Give that outer booty a hit.
We made it.
I tell you what,
everyone who says Pilates isn't hard, hasn't tried it.
Wow. I feel incredible.
I hope you do too.
Guys, well done.
I'll see you tomorrow for another one.