hey guys welcome to our pilates workout
we are beautiful banff national park
I've got amazing mountains behind me a
really really cold water next to me and
an awesome workout today that's going to
really work on your core as well as your
legs and your booty so if you already
grab a matt and lets do it
alright guys we're going to begin today
on your mat let's start with a nice big
stretch forward fold go ahead and reach
we see for those toe and see how far
you'd like to go you can go all the way
down where you can just hold onto the
back of your knees now from here we're going
to start with our first exercise roll up
taking it down nice and slow
reach the arms over your head roll
yourself back up for old points which
shows and take it down one vertebra at
a time again reach it up
stretch all of the belly round the spine
take it down and again reaching forward
hold
now take it down stopping right about
the middle hold that position and I'm
making a gun with your fingers lift
your left leg to the twist depressing
exhale twist to the left and two and
three and four very good five or doing
867 last one hold it
release the hands and take your back
all the way to the matt bending that
left knee into around the world simply
lift your bottom like big arm circle
reach over your head and 4 12
very and last wait for holding only the
hands behind the head twist and take a
bicycle
3456789 last one hold that position
don't drop the leg yet and you lift your
straight leg like to get down point
bring it up
flex take it down point bringing it up
inhale as the leg drops
exhale as it comes up and inhale
exhales an amazing exercise because the
obliques the waistline keep going beautiful
you like you almost done
last one hold it was the bicycle one
more set go to 3456789 and take a second
extend your legs and arms go back to our
roll up reaching for hollow the belly
round the spine take it down
reach and up stretch and take it down
awesome two more times
big reach forward suck the belly in round the spine
down last one roll yourself up stretch
back Center let's come down about
halfway holding interlace the fingers
let's go to the other side right like
inhale exhale other 21-3 keep your hips
square 4, 5
hold it
release the fingers and let's go ahead
and take it all the way down around the
world and the top lists the bottom leg a
big circle with the arms and around for
one circle with the arms and you keep
the shoulders awesome at 3. 1
hands behind the head bicycles 10 x
3 4 5
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good job folded don't drop the like left
leg up single lift inhale as like
upside-down point as you come up
flex inhale exhale as you come up we have
exhale not try to stay in your twist
get that elbow underneath to touch the
whole time
keep going keep the core nice and strong
and last 2 and 1 i'm going to bring the
leg down old it going to take our
bicycles again starting family 123456789
last one you guys alright that's from
this position to take a little ball
rocket side-to-side give yourself a
little bit of a break and then from here
i'd like to extend both legs up open to
pilates and heels touching toes apart
and going to come behind that interlace
the fingers row left to lower the legs
and bring your backup for your baby
drops lower and now the goal here is to
keep that lumber spine pressed into the
back keeping the core nice and strong
not about how low you can go with the
legs about how strong you can keep your
keep the back for help from here we're
going to do a crisscross simply cross
3 4 5 6 7 8 9 10 10 987654321 beautiful
hold it
drop the head of body take a moment to
find your breath and then come back up
again baby drops one more time 23 have
the second set of what you go a little
lower than the first keep that back grounded
it almost done
the last 1i want you to hold and get
into those crisscrossed again two three
four five six seven feet now
pac 10 987654321 awesome hold it, drop the head
and body flex your feet let's take a
happy baby pose to stretch out those
legs reaching for the outsides of your
feet and falling both knees down
adding a little rock that feels good for
you extending the legs and then from here
we're going to go into a single leg
switches reach up
and let's switch 123456 open
those like 7 one more eight count
six five four nice strong 21 beautiful
legs up
dropped the head and body release to
like from here let's roll over to your
side now we're going to bend the bottom
me you're going to come up onto that and
from this position reach the top hand
over your head and you to push yourself
right out into side plank list
drop the hips and push right back
up for you so when you come up i want
you to think about creating a straight
line and we toes to the fingers bring
it down and bring it up
and again bring it down and lift using
your bleak using your legs here a great
exercise for the full body bring it down
and up and lift eyes you can possibly
think about that straight line from the
fingers to the toes and lift the job you
back last one reach that top arm
up to the sky and then from here we're
gonna go into some pulses to flex the
foot and then start to pulse 6 2 3 4 5 6 7
8 87 65 43 21 and I'm certainly going to
our side cracked simply touch our
community and then opens hello to me and
bent elbow to knee and open awesome you
guys buy that for
and to really try to have physical
contact with the elbow and the knee
reaching arm right back down
and pivoting on that bottom knee still
want to want to but it's like and then
from here we're just going to hold it
here first
when you really think about the
alignment of your hips pulling the belly
button right into your spine by then going
into our back kicks lower the leg pic
you still working the booty here 4 5 6 7
the glute 432 nice and high i fold it
pull the belly botton into your sign again
just finding that balance and then from
here going into our Pilates push-ups and
looking and we're doing 12 for focusing
on working the triceps keep those elbows
close to you
you're almost there keep pushing you
guys and 310 beautiful release and let's
go ahead and switch to the other side so
from here we're going to go ahead and
come onto your side extending the top
light bottom you spent go ahead and lift
the hips lift the body lift the leg into
a side plank and then come back and
again and go ahead and list and keeping
the core nice and strong creating that
straight line from the toes fingers that
he come up and up and up and very nice
you guys keep going lifting the hips up
high you can reach in that arm over your
head and becoming and last one hold
reach the arm we're going to reach that top
foot and start with our baby pulses
breathy alexia policy
four five six seven eight more gone even
core strong and one old and then
from here hands behind your head
I will compete and then extend my crunch
such an extent such an extent very nice
try to get the physical contact with the
elbow and me each time catch and mobile
and open beautiful hold it
bed alright let's turn and pivot on that
supported me we're going to start with
that one-legged quite simply fold and
then from here going into our kicks for
lower and kick 34 nice and high five six
seven
you got eight more using the Blues
myself to lift the leg as high as
possible
you one beautiful hold it
find your balance again just prepare
yourself for next exercises pilates
push-ups this time are only doing age
here three and four and five and six and
seven last one beautiful hold it and
then go ahead and release the leg let's
get right into your elbows are gonna
start with the elbow plank extending
both legs pulling the belly button
your spine creating that straight line
with your body
oh and breathe and then we're going to
finish after class today with our hips
the 20 times what we're going to do is
simply tap the hips to the floor and
then switch
let's just hold their little longer and
now I want you to take a deep black bean
on your exhale cabinet two three four
five six
789 got one more set 10 10 9 8 7 6 5 4 3
and 1 awesome flank drop down to your
knees and slowly walk your way over your
child's pose giving yourself a nice
break we can be on forward to the top of
the mat resting here let go
beautiful job today you guys I'm so
proud of you for pushing yourself to
this class working your core and your
full body going to have slowly roll
yourself up
take a big breath let's reach up to the
sky and then exhale all the air out as you
come down lots of love to you guys thank
you so much for joining me on this
Pilates class and I can't wait to see
you again
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