So I already know you've heard about Pilates.
That is why you are here.
If you are looking to tighten, tone, sculpt,
and lift into a lean physique, Pilates is the thing for you.
Honestly, it is a game changer what is done to my body,
but also millions of women's bodies
and men's all around the world is mind blowing.
And this full body workout gives you everything you need
because it is my best workout moves all in one workout
regardless of what level you are
at, even if you're a beginner.
We have got this together now.
Huge news before we get started.
See all of this on the screen right now,
our Black Friday sale starts on Monday the 20th.
That is just a few days away.
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By the way, as our top selling LEAN mat,
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You don't want to miss out on this.
The link is down below Monday the 20th,
and let's get working out 1 minute each exercise starting
Off down on your hands and knees, spread those fingertips
and lift one inch from the floor.
Okay, we're going to start off by driving left knee,
left elbow, right knee, right elbow.
Really pulling that core in tight.
Preparing yourself, this is just 10 minutes.
Make sure that your body weight isn't back.
It's equal through your hands and your feet. Amazing work.
Breathe
3, 2, 1.
Hold in that box position now shift the body weight forward
and backwards over the hands and back into the feet.
Good. Really peak that core engaged.
Last 10 seconds. Left knee, right elbow.
So you are crossing over, alternating legs.
Then we are coming up into standing.
Okay, drop the knees
down.
You're going to take your left foot in between your hands
and you're going to come up,
but really low from there. Drive the knee
in and out.
Keep your body weight super low for this one.
Good. Pull
those core muscles in tight muscles
and work those outer glute
muscles.
5, 4, 3, 2.
Okay, take the leg behind you at an angle
and then back into neutral.
Good work. Just shifting it out
to the side and to the center.
20 Seconds left. That is it.
Core tight, shoulders relax. Come on, keep pushing.
Weight through the heel. Amazing work guys.
Woo, feel that burn.
5, 4, 3, 2, 1.
Place the hands down.
Step back into a plank. Change sides.
Remember you are really low in that static lunge position
Out and in your body. Weight
is slightly shifted forward
and your weight is through that standing front
leg.
10 seconds. That's all
4, 3, 2.
Okay, take it out to the side, into
that curtsy and neutral.
You're - Just bouncing it from that 45 degree angle
behind you and then back to straight behind you.
15 seconds. Feel that burn. I do
Nearly there now.
10 seconds.
3, 2, 1,
And down onto the mat.
Amazing. You're coming onto your
side.
Now onto that forearm, that
underneath leg has a slight bend.
Draw that front knee in, circle it back.
So it's like you're drawing a circle with your leg
with that hip joint.
5, 4, 3, 2.
Straighten it out, bring it forward.
And a straight line point toes,
flex the foot, bring it back.
Amazing. Keep that leg at one height,
20 seconds left,
nearly there.
Now straighten both legs out. Bend the underneath leg.
If you need a little bit more support,
bring yourself up into a side plank.
Hold there to start off with. Hold super strong.
Your core is engaged. You are strong, you are invincible.
You are not dropping. Okay, hold, hold, hold.
3, 2, 1.
Now if you can lift up onto those feet from here,
you're going to dip down fingertips by temples.
Rotate and up.
I know it's burning right now. Do not give up guys.
Keep following on the screen.
And I just want to quickly remind you that the map
that I'm working out on right now is up
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The links down below Monday the 20th
And enjoy the rest of the workout nearly there.
Now come on, keep focusing, don't give up.
Amazing. Coming up now onto
Your knees and you're going to straighten
that same leg out to the side.
Your fingertips are by your temples.
Nice and upright, drop down, reach,
squeeze and back.
Really squeeze those shoulder blades together.
Palm spacing forward as you squeeze back. Amazing work
nearly there.
Now reach those hands behind the back of the head.
Keep digging deep.
Good for the last 15 seconds. I'm going to mix it up a bit.
Okay, we are going to hold it there. Reach those arms up.
One arm comes to neutral. Okay, there and back.
Ay, yay. Come on. We can do it.
3, 2, 1.
And we are back onto the other
side.
Now coming all the way down.
Okay, you have that slight bend in the underneath leg.
Draw the knee in and draw your circle.
Are you okay there, Teddy? He's just having a chill.
Just chilling. Pretend that we are two, this doesn't hurt.
This is fine. This is easy.
3, 2, 1.
Okay, straighten out that upper leg. Hold it in
neutral, bring it forward.
Pointed toes. Flex the foot, swoop it back.
You have a super strong straight line here.
Really engaging that core.
Core and pelvic floor up and in 15 seconds left,
push that floor away from you with this elbow and forearm.
Amazing. Straighten out that upper leg.
You have options here.
Come on up into your side plank position of choice.
It may be one foot in front of the other,
one on top of the other.
Harder still one in hover, harder still.
Or beginners come down to here. Just hold for me.
You have 15 seconds left. That is all nice, strong bodies.
Core tight.
5, 4, 3, 2, 1.
Dip, down, up, rotate, and up.
You are into your last two and a half exercises.
Then we are done.
Amazing you guys. Eight seconds left.
Come on, come on, come on.
Amazing. Coming up now into that side leaning
position.
Okay, core tight leg along out to the side.
Your hands are behind the back of your head here.
Okay, back into neutral. It's just taken it out.
Really fill that core, reach the arm, squeeze the back
and back into neutral.
Good work.
Amazing. 15 seconds left here.
Then we mix it up for those last 15 seconds.
Keep breathing, keep concentrating.
5, 4, 3, 2.
I want you to hold those arms
straight, other arm up and reach and lower.
Woo. Feel that down. Come on. It's like you're at concert.
Trying to do a clap.
Yes. Okay, last
exercise.
We are coming onto our hands.
We are going to shoot that right leg back.
We are going with all the way down and up again.
Good. Come on. Load up that upper body.
Take the leg higher as you lower down to the floor.
15 seconds left. That's all. Can we get four more reps in?
Three, two. One more. One more.
Okay. Shoot that opposite leg back. Finish off strong.
Just under 30 seconds. Then we're done here.
I want at least four more reps.
10 seconds. Two more reps. Come on.
Come on. Last one.
And you made it. I told you that would be tough you guys.
Wow. You smashed it.
And that was just a taster of
what we have in the LEAN App Method.
Like it's crazy. This LEAN method
is going to transform your life.
Don't forget the details are down below
and yeah, well done guys.