- Hi, I'm Emilie Battle.
- And I'm Zachary Bergfelt.
- And this is your full body finale.
- Whoo!
- Yes!
Pilates full body fun.
We're getting every inch of the body today.
Let's not waste any more time.
- Let's do it. - Let's get right into it.
Let's get warmed up.
So we're standing on the back of the mat.
Feet slightly separated, arms down by your side.
Let's take a nice big, delicious shoulder roll back.
Yes, tuck the chin, roll down the spine.
Walk it out into that long arm plank position.
We're going to step one foot forward,
reach that arm up, and bring the hand to the floor.
Step it back, other side forward, reach it up.
Bring that hand to the floor, step it back, lift that booty.
Walk the hands back, and roll it up.
Let's take another one, big shoulder roll back.
Tuck the chin, roll it down, walk it out.
Step that foot forward.
Really enjoy this part, right?
Enjoy this mobility.
Enjoy these reaches.
Take as much time as you want to wake that bod up.
Let's do it one more time, Zach.
Rolling it up.
Big shoulder roll, last time.
Tuck the chin, walk it out.
Last two lunges forward.
Reach, hand down, other side.
Oh, so good.
Let's hold that plank.
We're going to sit our booty back on those heels.
We're going to pull it forward.
We're going to take a shoulder tap, and a shoulder tap.
Again, back, pull it forward, tap, and tap.
If you need to take it down to the knees for this,
go for it, we're just warming it up.
So whatever feels good to you and your bod in this moment,
do what feels right.
Make sure you're breathing.
Tap and tap, one more.
Forward, tap, and let's bring it down.
Lying down on the tummy.
All righty, arms down by the sides.
Focus through the floor.
We're lifting everything up.
Thighs, knees, feet, head, shoulders, arms,
and bring it down.
Again, up and down.
Good.
Enjoy this, we're waking up the back of the body here.
Booty, hamstrings, back, triceps.
Enjoy it.
Time it to that breath.
Good, Let's take one more up and down,
and press it back into that child's pose.
Booty on the heels, reaching those arms forward.
Zach, because it's the finale,
I want to get up off this mat.
- [Zach] Me too. - Let's stand it up.
If you're on a nice slippery mat,
go ahead and stand on the floor
so you have a nice stable surface.
We're going to take a lateral lunge, lunging to the side,
sending that butt back and rotate elbow to knee.
And again, lunge and twist.
Good.
If this is too much on the balance,
too much on the stability, tap that toe to the floor
just like Zach is so beautifully demonstrating over here.
- [Zach] Thank you. - So gorg.
Down, and twist.
Couple more, down and rotate.
Last one.
We're going to step that foot back,
reach the arms forward, bending left supporting me.
Drive that knee into the hands and breathe.
We're getting right into it, Zach.
- [Zach] I'm ready, are you ready?
- I'm so ready.
This feels fabulous already.
Good, enjoy this.
Really enjoy that bend of that supporting leg.
Sink a little deeper if you want, breathe, smile.
Love it, own it.
This is five,
three,
two,
other side, right into it.
Lateral lunge.
We are taking no breaks.
No games are being played in this moment.
Good, twist and really enjoy that rotation, y'all.
Look to the side, get those obliques,
those side abdominals working.
Good.
Whoo, how's it feeling?
- [Zach] You know, we're there.
- We're there!
We are already there.
Let's take a couple more.
Good last one, and step that foot back.
Reach those arms forward.
Let's drive it in, and in.
Yes.
Good, so we're visualizing some things.
We are going somewhere else.
We're imagining something we are breaking through,
and we are sending that knee right through it.
Turn on the power of your mind, y'all.
Get through this.
10 seconds, Zach.
- [Zach] Whoo! - 10 seconds.
That's it, almost there.
This is five,
three,
two, right to the back of your mat.
Roll it down, walk it out into that plank position,
coming into that modified pushup.
We're taking one elbow, or excuse me, bending the elbows,
bringing one knee in, other knee in,
walk it back, and roll it up again.
I am so energized already.
I feel like I am on fire right now.
The energy is through the roof.
Walk it back, and roll it up.
Good, so on these pushups, right?
Taking it in that modified position
actually allows for a little more depth,
a little more core activation on the way up.
We love to see it.
Whoo, let's take one more.
Push it up.
Good.
We're going to stay in that plank,
and just keep those mountain climbers going.
Run it out.
This is the finale after all, we're going big, whoo!
- [Zach] Or we're going home!
- Stay with it.
This is three,
two,
and
rest.
Oh my goodness.
That felt fab, how are you feeling?
- You know, we're here.
- I am alive.
I am alive, let's lie down on the side
and get into some clam shells.
So either propping that head up or bringing it down,
bend those knees into the chest.
Keeping my feet together, I'm just going to
open that knee up and close it back down,
and we're just going to hold this down.
Get into that side booty that we know and love so well.
Right, Zach?
- My favorite thing in the world.
- [Emilie] We love a side booty moment over here.
I don't know about you guys.
- We really do. - We really do,
because you know what?
It's hard to target,
and when you target it, it feels so delicious.
So why not try to get it as much as possible?
Good, couple more seconds here.
This is three, two.
We're going to keep that knee bent,
lift that leg up, and tap it down.
Again, lift it up and tap.
Good, so trying to keep that knee level,
really flex that foot.
We don't want to open it too much in the hip.
Just keeping it nice and steady,
like you're balancing something very important on that thigh
and we don't want it to drop and break.
Good, keep it going y'all.
Few more seconds here.
My side booty is waking up.
How about yours, Zach?
- Oh, it's been there.
- It's been awake. - It's been there.
- It's been up.
This is three, two, hold it up there.
Let's make some circles, we go around and around.
Ah, nice and relaxing.
Yes, check in with that hand on the mat.
Make sure you're not gripping into the floor.
Relax that shoulder.
We're reversing the circle in three, two,
and reverse around the other way,
making sure we're getting to every delicious inch
of that circle, even if you need to slow it down
and really indulge in it, I invite you to do that.
Yes, this is three, two, and lower that leg down.
Let's give it a little love tap, little love tap.
As Zach says, we're going to sit up,
knees bent, feet on the floor.
Reach those arms forward.
We're going to roll back just till something
wakes up in those abdominals, pause there.
We're going to bend the elbow, bring the hand to the ribs,
and reach it forward.
Other side, bend and reach.
Good.
As we do this, we want to stay
in that nice contracted position, right?
We don't want to pulse up and down.
We want it to feel good and spicy and special
in those abdominals.
And to me, it's feeling spicy and special.
Whoo, yes.
10 seconds.
We got a whoo.
We got a whooer.
Almost there, y'all.
This is five,
three,
two, and roll it up.
Let's flip over onto the other side
and even out on those clamshells.
So lying on your side, either prop that head up
or lie it down, bend those knees, stick your booty out.
Keep the feet together, and let's open and close.
Open and close.
Ah, it always starts off so simple,
doesn't it, with these clam shells?
- It's so nice, right?
- [Emilie] So nice, it starts off so nice.
And then around the lifts, you're like, oh.
- I'm like, why are we here?
Why are we doing this?
- A few more seconds here, enjoy this moment.
Breathing, we're connecting to that breath,
because we know what's coming up.
We have five seconds, and then we're lifting that leg
up and down, and it's about to get real.
This is three, two, and lift it up.
Up and down again, up and down.
Yes.
Oh, it's kicking in.
It's kicking in.
It is feeling spicy.
Whoo, Zach, you're quiet back there.
You okay?
- I have nothing to say right now.
- You have nothing to say? - I'm just trying
to make it through.
- Zach is like, I have nothing thing to say to you
for making me do this.
- And you know it's a lot if I don't say anything.
- Right, that silence speaks volumes.
Few more seconds, this is five,
three,
two, leave it up there.
Don't tap it down, let's make those circles right into it.
You can do it, you do not need to put that leg down.
This is the last time we are doing this today,
so stay with it.
You are capable, you are able to do it.
This is five,
three,
two, reverse that circle.
Whoo! - Whoo!
- [Emilie] Last time I'm singing.
I'm singing. - Hit that note girl,
hit that note. - We know what that means.
Whoo, I got that Mariah Carey range all of a sudden.
It just came right out of me.
This is three,
two, and oh!
Love tap.
Tap it out.
We made it.
- We did it. - All right,
let's get into that core.
So sling it around, lie on your back.
We're bringing those knees right up
into a tabletop position.
Knees up.
Without pulling it towards you,
place both hands on that right knee.
Without pulling that right knee towards you,
roll the head up off the floor.
Without pulling that right knee towards you,
lengthen that left leg nice and long, and switch sides.
You switch and switch.
A nice break for the booty, getting into those abs.
No one's ever mad about it.
No one's ever mad about core work, right?
Good.
Keep it breathing, stay here.
10 more seconds, that's it.
If you need to relax that head down, go for it,
but go further than you think you can go.
Here we go, this is three, two.
Bend those knees into tabletop, reach the arms forward.
Arms go back, legs go forward, and bring it in.
Inhale out, exhale in.
Remember, those legs are going as low as they can
while keeping that low back in contact with the floor.
Keep it all in the abdominals.
Whoo, that's what makes it feel so delicious.
10 seconds.
You can do it, we can do anything for 10 seconds, Zach.
We can do anything.
This is five, whoo!
Three,
two.
Relax that head down, give the neck quick moment.
We're going to bring the head into the hands.
Bend those knees up into tabletop,
roll the head up off the floor,
lengthen those legs up to the ceiling.
One leg up, one leg forward, and switch.
We switch and switch.
If you need to hold onto the back of that leg, go for it.
Give yourself a little support.
- But not for dear life. - Not for dear life.
No, no, no.
I'm just lightly tapping it.
And if this is feeling too much in the hips or the quads,
you can also soften those knees.
Totally fine.
Same exercise, same muscles.
Just doing what's available to you.
This is three, two, relax.
Oh!
How'd that feel in your core?
- She's saying something right now.
- She is awake, and I feel like we need to get her up
a little more, let's do that one more again, here we go.
Knees up into table top, both hands on the right knee,
left leg long, right into it.
We switch and switch.
This is the last time we're doing this today, so go for it.
How can you go one step further than you went before?
Whatever that means for you, only you know what that means.
Stay with it.
We're going right into that double leg stretch in five,
three,
two, knees bent, arms forward, right into it.
Inhale out, exhale in.
Yes, y'all.
- Whoo! - [Zach] Whoo!
- You're killing it.
I just know it.
Whoo!
My abs are on fire. - [Zach] Fire!
- Almost there, stay with it.
You get to put the head down in five,
three,
two, head down just for a quick moment.
Bring the head into the hands.
Bend those knees up into tabletop.
Let's finish this out with some scissors.
Head up off the floor, one leg up,
one leg forward, switch it out.
Switch and switch, and switch and switch.
Again, softening those knees if you're anything like me
and you have a little extra something on those thighs,
and they like to take over from time to time.
Soften those knees.
I'm still feeling all the feelings in that core,
trust and believe.
Whoo, this is five,
three,
two, oh, we made it.
We made it.
But the good news is, we got more to do.
Hug those knees into the chest, roll it up.
Let's come onto those knees.
If you need a little extra cushion for those knees,
go ahead and roll that mat up.
Grab a towel or a blanket.
We're going to lengthen one leg out to the side.
Reach those arms out to the side like the letter T.
We're tapping those fingertips to the floor and up.
Again, just a leg tap.
What did you call this, Zach?
- A little teapot.
I love it.
Yes, but a nice lengthened, strengthened teapot, right?
Good.
Just little taps down, just kissing the floor.
This is five,
three,
two, pause here.
Wrap that arm around the waist,
and just take some little pulses up and down,
up and down. - [Zach] Hello obliques.
- Hello obliques.
Hello waist.
Come on, waist.
Yes, my waist is fired up, that is for sure.
Especially after those double leg stretches
and those scissors.
We are getting every inch of those abdominals, y'all,
and it feels so good.
Five seconds.
This is three,
two,
one, good, place those fingertips onto the floor.
Reach that arm up over the head.
And you're bringing the hand to the toes, and in.
Good, if you need to modify, bend that knee.
Think of bringing that elbow to the knee.
Totally fine.
Again, whatever works for you in this moment,
it might be different than yesterday.
It might be different from this morning,
but as long as you're in tune with your body
and listening to what it's telling you,
you're doing the right thing.
It's still going to feel spicy and special, y'all.
Do what works for you.
This is three,
two,
one, and let's even it out.
- I'm ready.
- [Emilie] I'm ready, other side.
- I'm here.
- Other leg out.
Let's make that tea, and we're bringing it down and up.
So this is just telling those obliques, telling that waist,
we're about to do some things, all right?
So get ready.
It's like a warm up for these abdominals, right?
Tap, and up.
Zach is doing a beautiful job breathing.
I hear you.
- [Zach] Got to breathe, or else I'm going to grieve, girl.
- I love it.
No, it's great.
Nothing good comes from holding your breath, right?
Five seconds.
Whoo!
This is three, two, pause here.
Wrap that arm around the waist and pulse it out, up.
Oh, yes, this feels so good.
When I say it hurts so good, I really mean it.
It feels so special, but it feels so great.
- It really does, though.
- It does, yeah.
Good, 15 seconds left here,
and then we're finishing it out with that leg.
Almost there.
Stay with it, really enjoy this moment.
Yes, this is five,
three,
two, bring that hand down.
Either tap the hand to the ankle
or bend that knee in, and let's finish out this sequence.
Whoo, we're almost there, guys.
We are almost there, you're doing amazing!
Enjoy it. - We can do it,
we can do it.
- We can do it, yes!
We have 10 seconds left here.
Whoo, almost there.
Good, stay with it.
This is five,
three,
two, and bring it up.
We are at the finale of the finale.
- [Zach] Yes, yes, yes, yes!
- Let's get it.
Let's stand it up.
We're going right into it, so feet slightly separated,
standing on the back of that mat.
Bend those knees, walk it out
into that modified pushup position.
Give me one pushup down and up.
One plank up, elbow, elbow, hand, hand.
Press it up, bend those knees, walk it back,
and stand it up.
Let's do it again.
Roll it down, walk it out, two pushups, Zach.
Down and up.
One more, down and up.
One plank up, down, down, up, up.
Walk it back and stand it up.
You guys know what's coming.
Bring it down, walk it out.
Three pushups, you guessed it.
Down. - [Zach] We couldn't just
make you do one.
- No.
Why do one when you can do three?
We'll do one plank up.
Up, up, walk it back, and stand it up.
Last time.
Four pushups.
That's right.
Bring it down, one, and up, two,
and up, three.
Zach, let's finish it out with four plank ups.
- [Zach] Okay! - [Emilie] Down, down, up, up.
Two. - [Zach] We got it!
- [Emilie] Up, two more!
Down, down, last one.
Whoo!
And child's pose for your life.
Oh yes, we did it.
Enjoy this child's pose, go ahead and walk both hands
to one side of that mat.
Reach them forwards, sit that booty back,
and bring it center, walk them the other way.
- [Zach] If that doesn't wake you up,
I don't know what will.
- Okay, I am awake.
Good, bring those arms center.
Roll it up.
And you guys are all done.
Finale complete. [claps]
Applause for you.
- Fireworks, fireworks.
- Confetti, rainbow, sunshine.
Amazing job you guys, I hope you feel fabulous
and strong and amazing.
Revisit these workouts whenever you need them.
Enjoy them, and we will see you next time.
Thank you, Zach. - Peace!