Hey guys, it's Cassey, and welcome back to Pilates Bootcamp.
I really missed you guys.
And I'm so excited that today I get to kill your arms with this beginner arm series.
But don't be fooled, it's actually very difficult.
So for those of you that are little bit more advanced, you might wanna add some weights,
like 2 1/2, 3, 5 pounds, or something like that.
Otherwise, we are just using our body weight today.
And let's go ahead and get started.
Go ahead and bring your arms out just like so.
This is called Gold Ball Arms because you're gonna pretend you have a golf ball right here
in the middle of your palm, and you don't wanna drop it.
So sitting tall with your shoulders back, your chest open and your bellybutton in, I
just want you to circle those arms forward.
You're gonna inhale through your nose and exhale through your mouth.
Good.
And make sure you really, you know, centralize that core right here.
You really just wanna go figure 8s with the arms.
Good work.
Inhaling through your nose, exhaling through your mouth.
Palms up.
Don't start to let them rotate down.
Gotta keep it up.
Very nice.
We're just gonna do a million forward, and I'll say at some point, "Go backwards."
And then we're gonna go ahead and go right into something else without stopping.
So prepare your mind.
It's mind over muscle here, for real.
If you tell yourself you can do it, you totally can.
Very nice.
Ten more -- 10, 9, 8, 7, 6, 5, 4, 3, 2 -- reverse those arms.
How you feeling?
Are the shoulders burning a little bit?
If they are, that's perfectly fine.
It's just lactic acid building up.
But you've got this.
Good, keep going back.
Elbows slightly bent, I want you to see those biceps popping.
It should look real good.
Very nice.
Inhaling through your nose, exhaling through your mouth.
Come on, don't get tired.
Don't get tired -- you've got this.
Nice.
Uh, power through.
When am I gonna count down?
About right now -- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -- up and down.
Whew!
Mini break.
How you feeling?
You're feeling good, right?
Okay, well, this is not gonna last too long because we're going right into Soccer Balls.
What's that?
They're just bigger circles.
Here we go.
Big ones forward, palms up, don't drop those balls.
Good stuff.
All the way around.
You've got it.
Come on, really get into it.
Don't go slower just because they're bigger.
Going with the same velocity.
You've got this.
Open.
Palms up still, right?
Check those hands, are they up?
Mine are up -- yours better be up too.
Nice, squeeze your core.
Bellybutton in.
Come on, bigger, wider circles.
Get right into it.
Nice.
Whew, keep going.
You've got 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -- reverse it.
No, don't stop.
You've got this.
Ah, feeling so good.
Let it burn -- I know you like it.
And if you don't, you're gonna learn to like it.
All the way around.
Palms up, palms up.
Beautiful.
Ah, it burns, but it's good.
Okay, counting down, here we go -- give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, and down.
How does that feel?
Kinda crazy?
Okay, well, now, we're gonna attack your outer pecs, okay?
We got the shoulders, got a little bit of bicep.
It's time to kill those outer pecs with one of my favorite exercises, the Single Chest
Press Pulse.
So you're gonna bring your elbows together just like so, okay, and you don't wanna ever
bring those elbows apart, ever.
So keep it together.
You can pray with those fingers, you can clasp them, you can Charlie's Angel -- it doesn't
matter.
And all I want you to do is lift and lift, lift.
Okay, couple things here: If you feel like this is really easy, it's probably because
you're going down.
Okay, don't go down, we're going up about shoulder height and higher.
Nice work.
Come on, lift, lift.
Exhale every time you go up.
I want that spine really tall.
Nice work.
Exhale.
Good job.
And if you're really, really pressing those elbows together, you are so gonna feel those
biceps, the shoulders, and the outer pecs all at the same time.
Lift, lift.
Keep those eyes forward.
Keep looking at me.
Good.
Reach up.
Oh, that's crazy.
But you know what?
It's gonna get even crazier.
Triple up, here we go.
Give me 1, 2, 3, and down.
Lift, 2, 3.
Come on, higher.
I know, it's okay, I'm burning too.
Reach 2, 3.
Ah, lift it 2, 3.
Up, nice.
Lift.
Okay two more of these, and then we go crazy hard for ten.
Here we go -- 1, 2, 3, 4, 5, 6, 7, 8 -- come on -- 9, 10, and down.
That was crazy.
That was intense.
Okay, now let's get into some push-ups.
I know.
I know a lot people don't like push-ups, but we're gonna make sure that you look good doing
them, and you're doing them right.
I want you on your knees, guys.
Come onto your knees, and crossing the ankles here, hands right underneath the shoulder,
okay.
And keep your eyes forward, toes pointed.
We're gonna start with Triceps Push-Ups.
So this means I need your elbows to come back towards your tank top as you lower yourself,
and then exhale as you lift, okay?
Eyes forward, let's do this.
Down for two and lift.
We're going super slow, and lower it.
And up.
Very nice.
Coming down and squeeze it.
Inhale, lower.
Fight it, fight it, lift.
Two more at this pace.
Down and reach.
One more.
Down and reach.
Give me three and ones right here -- 3, 2, 1 and pop it up, that's right.
3, 2, 1 and reach.
Again, come on.
Go slow, fight the gravity, and reach.
One more -- 3, 2, 1, and lift.
Four down four.
I know, it's just getting slower.
Four up -- 4, 3, 2 and 1.
That was your finale one.
Okay, we're sitting back.
Inhale through your nose and exhale through your mouth.
Resting the chest right on top of the quads, one more time -- inhale through your nose
and exhale through your mouth.
Okay, now I want you to lie all the way down onto your mat.
We're gonna go into your Half Cobra Push-Ups.
Again, attacking your triceps.
So take those hands, slide them all the way to your armpits, to your chest.
I want your elbows out.
I want your elbows in.
Now you keep them right there.
Okay, eyes forward, chest open.
What you're gonna do is you're going to lift up halfway, okay?
This is a Half Cobra.
Let me show you what a Full Cobra looks like.
So that's half.
Full means your arms are straight.
So in this movement, don't ever go here, okay?
We just go to the half.
Here we go.
Lift and lower.
Reach and down.
So as you can see, as you keep those elbows back, you're really also working that low
back and a little bit of that upper glute too.
Reach and down.
Lift and lower.
Now, these get hard real quick.
This is one my favorite arm workouts.
So it's just like, you know, a very slight movement, but it works so well.
It's so effective.
Nice, guys.
Down and lift, come on.
Lower.
And now, when you're up there, I want you to take a little bit of time -- kind of squeeze
and hold.
Come down, reach, and lower.
Up and down.
You got this.
Press and down.
A few more.
You got three.
Come on, hold it here.
And last one, hold for a real long time.
Hold it, eyes forward, chest open -- 5 and 4 and 3 and 2 -- come on -- and 1.
Ah, very, very nice.
Go ahead and lift up into that Child's Pose.
Inhale through the nose and exhale through the mouth.
Very good.
Okay, now, we're gonna go into a Triceps Kick and Dip to really get those lower abs, the
legs, and your arms at the same time.
So move towards the center of your mat, and I want you to bring the hands behind you.
Those fingers are pointing towards your booty, okay?
Now lift up just like so.
You wanna make sure that the feet lay flat.
And what's gonna happen here is you're going to bend back into a Tricep Dip, lift up.
Now, a couple of important things: We are not just moving our butt up and down like
this, we're actually gonna work your arms.
So make sure when you come down, your elbows come back and you lift just like that, okay?
Down and lift.
Lower and lift.
Now this is just our beginning move.
There's a couple other modifications we can do if you wanna make this harder.
But just bare with me.
Down and up.
Because Cassey will make sure you're working real hard here.
Down and lift.
Lower and up.
Nice work.
A couple more.
One more.
Okay, go ahead and reach that leg out just like so.
It should be parallel to the edge of the mat.
Toes pointed, down and lift.
Lower and lift.
Very slight movement, again, but really, really effective.
Down and up.
Good, lower and lift.
A few more this side.
And last one.
Okay, bring those legs together.
Don't take a break, try not to take a break.
Okay guys, we're going on to the other side.
Extend that leg, bring the knee into that calf.
Lower and lift.
Power through, I know you've got this.
You're so close to being done, you will not stop right now.
Come on.
Down and up.
Lower and lift.
Good stuff.
Come on guys, a few more -- 3 and 2 and 1.
Now bring that leg out, meet it with the other one, lift yourself all the way up right here,
inhale through your nose, exhale through your mouth.
You've got eight full-length ones.
Here we go.
Down and lift.
Who's burning out there?
Because I totally am.
Four more.
And three, come on.
Two, one more.
One -- lift, hold it, hold it.
Bring those shoulders back.
Open up that chest, bellybutton in, and come all the way down.
Oh man.
Wasn't that insane?
Let's go ahead and stretch out those arms.
Reach it over onto one side.
How do you feel?
That feels amazing, I think.
And then reach over onto the other side, press.
Go ahead and grab onto that elbow, lift over.
This is for the triceps we definitely worked in that last half of the workout.
Nice.
And other side.
Pull, pull, pull.
Inhale through your nose.
Exhale and reach it out.
You guys, awesome job.
Let me know in the comments below which one of these moves was your favorite.
And I can't wait to see you guys again next week for another episode of Pilates Bootcamp.
Be sure to subscribe to Livestrong Woman.
And, yeah, I love you, work out hard, and I'll see you later.
Bye.