Hey guys, Cassey here and welcome to Pilates Bootcamp on Livestrong Woman.
Today, I have your Super Shaper, where you're gonna hit every part of your body -- your
arms, your butt, you legs, your thighs, your abs -- everything.
So if you're ready, go ahead and grab a pair of your hand weights, and let's do this.
We're gonna start out with your bootay.
So what I want you to do is grab that hand weight, place it right behind your knee, okay?
So you're on all fours, and inhale through your nose, on the exhale you're gonna bring
that knee up into Fire Hydrants.
So you're gonna lift if up and in.
Up and in.
That's it.
Really taking your time here, giving it a little squeeze when you're on top, okay?
Squeeze and lower, keeping your chest open, you're belly button firm, you're eyes forward.
Lift and lower.
Nice work.
And reach and lower and hold it right there.
I want you to pulse it out now.
Lift, lift, lift.
That's right, stay high.
Try to keep that inner thigh open to the mat.
Good -- reach, reach, reach.
Does it burn, yet?
I sure hope it does, because those pules always get me every time.
Good -- lift, lift, lift, lift, higher.
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2 and hold.
Now give me big circles.
That's right, I'm not letting you rest -- all the way around.
We gotta shape it up.
Gotta get everything in.
Real quick too.
All the way around.
So this is a perfect routine for you to get all your muscles worked up and in a very short
amount of time.
But if you do have time, go ahead and try all the other videos.
Pair it up and get a whole hour in there for a day -- that would be amazing.
And reverse that leg, taking it around, pretending like you are churning butter or something,
but to the side, okay?
So make it nice and smooth all the way around.
Glutes hurt, yet?
I bet they are on fire.
Good, keep going.
Alright, and around.
A few more.
Give me -- 3 and 2.
One more -- 1 and bring it in and lower with control.
Let's go ahead and switch onto the other side, okay?
So moving that weight over, Fire Hydrant, let's go.
We are lifting and lowering.
Up and down, squeezing.
Giving it a little bit of hold once you're up there.
We're gonna make every single movement matter.
Reach and lower.
Squeeze those abs.
Tighten your glute.
Good stuff, keep going.
Up and down.
You're doing such a fabulous job.
Come on, you got this.
Up and down.
Really shaping up your inner thigh, outer thigh, your glute, your low back.
Nice.
A few more -- 3 and 2.
And you know what's up.
Up and hold, pulse it out.
And reach, reach, reach.
Very nice.
Come on.
Don't die, yet.
We are so not even close.
Come on.
Up, up, up.
Strong mind.
Mind over muscle here.
Let's go.
Reach, reach, reach, reach.
Very nice.
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And hold it.
Very good, and go ahead and circle it around.
All the way around, pretending there's like a paint brush on your knee, and you draw a
very, very nice circle here.
But try to keep your abs firm.
Balance yourself.
Really feeling those lower abs and your transverse abdominals working hard to keep you in place,
and not wobbling around, basically.
Good, keep going.
Up and down, all the way around.
A few more now -- 3 and 2.
One more -- 1.
And reverse that leg, keep going.
Good, inhaling though your nose, exhaling through your mouth.
Keep going, you are so close.
I know you're in pain, but I know you love it.
And a few more -- 3 and 2.
One more -- 1.
And bring it down.
Whew, that was a really good burn.
Okay, now, go ahead and place that aside.
We're gonna go into planks.
So I want you to lengthen your legs long behind you, okay?
But we are going into an advanced plank.
So for those of you who, you know, this may be your first or second time trying Pilates,
I'm gonna give a modification.
You can actually come onto your knee, extend the arm, extend the leg like so.
Otherwise, you are in plank and you are lifting, okay?
This is quite difficult, so don't get frustrated -- just try.
Inhale through your nose, on the exhale find you're balance, okay?
And I want you to simultaneously lift your right arm and your left leg.
Hold it -- 5, 4, 3, 2 and 1.
Bring it down.
So this really works your whole powerhouse here.
Find it again, find that balance and go on the other side.
Inhale through the nose, on the exhale lift up arm and leg -- 5, 4, 3, 2 and 1.
Hold it, very good.
One more time each side.
And reach, hold.
Good.
And down.
Other side, let's do this.
Reach and hold.
And coming all the way down onto the mat.
Now I want you to roll onto your side.
Give yourself a little hug right here, okay?
And I want you to place your hand right by your shoulder.
What we're gonna do here is we're gonna lift up, working your tricep, and come right back
down, okay?
Working that tricep, working that peck, and coming down.
Lift and lower.
Up and down.
Beautiful work.
Lift and down.
We're pressing through the heel of your palm.
All the up and down.
And if this is really difficult for you, you don't have to go all the way up -- just go
halfways.
Nice.
But I don't want you to stop because I know you've got this.
A few more -- 3 and 2.
One more.
Up and hold.
And come all the way up, switching onto your other side to really even it out.
Hug yourself, hand right by your shoulder, making sure you're on your hip and pushing
through that palm.
You are lifting up and down.
Reach and lower.
Good job.
Up and down.
Exhale and inhale.
Reaching, using your pecks, using your triceps and using your arm.
All the way up.
Good.
Come on, keep going.
Press, you've got this.
And lift, very nice.
Up.
And these hurt pretty bad, right?
I know.
But I got used to them because I've been doing them for a while, and with anything else,
the more you do it the better you get.
A few more now -- 3 and 2.
One more.
And 1.
Hold and come all the way down.
Finally, we're gonna end with your abs.
Alright, grab onto that weight, I want you to bring it all the way behind your head.
Okay, now, cross your ankles, inhale through your nose.
On the exhale, I want you to lift up, touch the knee, and reach out.
Lift up, touch the knee, and reach out.
That's all it is.
Really engaging that core here.
Exhale, lift, and lower.
Good job.
Making sure your shoulder blades actually come off the mat here, but your are not resting
your head when you come back down.
Really point the toes.
Beautiful.
And you're working those shoulders as well because we have that weight in our arms.
Very nice, keep going.
Give me three.
And two.
And one more, hold right there.
Drop that weight.
Hands behind your head, we're going right into that Hallow Rock.
Extending the hands long, and we rock up and down.
Good stuff.
Now these are difficult.
Making sure you are just rocking on that low back.
Give me five more seconds of these, come on.
Holding those abs in super tight.
And 3 and 2.
One more.
And 1.
And kerplunk.
That's all, you're done.
That was your Super Shaper workout.
We hit every part of your body in a very short amount of time.
Let me know which one of these moves was your favorite in the comments below.
And I'll see you next week on Livestrong Woman.
Be sure to subscribe.
And I love you guys so much.
Keep working hard.
Bye.