30Min Full Body Lockdown Pilates Workout Day 1

I don't know about you but I'm really enjoying this lockdown because I'm getting to do things that otherwise wouldn't have done if it wasn't know about normal circumstances so I'm going to give you guys another nice little Pilates class that we can go through just a quick bit even had one wife he's getting really bored at home so I've made him do it so he's doing it right behind the camera as we rolling okay so let's get started we're going to start hey you need to get down there okay so we're gonna start with our legs close together back nice and straight we're going to extend our arm towards a tee we're going to inhale and on the exhale slowly rotate towards the side and back to Center and rotating towards the other side we're going to do four of these and rotate back to Center and last one rotate and back to Center keeping our arms where they are we going to bring our feet slightly larger and shoulder width apart inhale and rotate and extend down towards your foot and slowly back up and rotate towards the other side and lengthen if you can and back up to Center and rotate to the other side he I want you to hold and inhale and push just a little bit more and inhale rotate and rotate and push and back to Center from here we're going to close our legs and we're slowly going to roll ourselves back on see the mat let's make sure that you're in the middle of the mat we're going to start with a pelvic curl sucking in their core pulling up that pelvis towards the ceiling ready to lift those hips off the ground digging those heels into the ground and we're going to draw our shoulders down the back pushing them into the floor we're going to hold and inhale slowly rolling back down inhale rotate that pelvis and lift it up off the ground squeezing those glutes inhale exhale down we're going to do two more keeping that core tight using your core to roll that pelvis up towards the ceiling and inhale exhale down and last one we're going to stay in the air inhale exhale rolling up and we're holding we're going to lift the right leg into table top position and Bend that knee and inhale exhale turn up and one two three four five lift those hips six and seven and eight leaving that leg down transferring leg your weights over and lifting the other leg into table top and inhale exhale to type one and C making sure those hips are aligned two three and four five six lift those hips seven and eight and dropping down lifting those hips were not going down we're slowly going to bring our feet closer to his ah glutes and lifting up into our toes so we're holding with our heels off the ground and toes on the floor we're going to extend the other leg towards the ceiling and we're going to hold ten-nine squeezing that glute five-four-three and slowly lower that leg all the way down to the floor keeping it straight and slowly back up and one and two and three and four and five three more keeping that glute tight and six and seven and last one two back to tabletop dropping that leg down keeping that toe on the floor those toes on the floor heels up off the ground and extending that leg and lowering it down towards the floor and one donate that pelvis move two and three and four and five six seven and eight back to tabletop dropping that leg down dropping your heels down lifting your hips towards the ceiling inhale and slowly rolling back down vertebra by vertebra from yeah we're going to lift both our legs up into tabletop position we're going to inhale exhale double leg tight up making sure that core isn't moving one and two inhale up exhale down three sucking in that belly – or just one for lengthening through that spine five and six and seven and eight from here we're bringing hands overhead we're going to keep those legs in tabletop inhale exhale slowly lifting arms towards the ceiling and then towards your side getting those gaps off the ground and inhale back and exhale left arms head neck and chest off the ground all the way to the side and inhale back and let's do three more inhale exhale up and inhale back two more up arms to side and inhale back and this last one exhaling up arms to side and we're going to hold extending those legs if you can and we're just going to hold for deep breath five four three two and pushing those arms down into the suds one two three four five six seven eight nine ten and slowly bending those legs to tabletop and back over we're going to bring our hands behind our hands behind our legs and we're slowly going to roll ourselves up into a seated position from yeah keeping that activation you're going to place your hands on the sides of your knees you're going to extend and touch in to touch your knees that's one and two three four five six seven eight nine and ten and extending those legs down bringing arms in front of you inhale rolling or chin down towards your knees then bringing this chest towards your knees you extending to stretch out and deep within and exhale lifting back up stacking your vertebra and slowly rolling back down making sure that your legs aren't moving controlling that pelvis down we're going to bring arms up towards the ceiling drawing our feet into a flexed position our knees into a flexed position lifting up into that tabletop from here double leg toe taps with arm extensions and inhale exhale double leg toe tap into tabletop crunch and one and double leg toe tap to tabletop crunch two and three and inhale up exhale down inhale up exhale down and up and let's do four more and one making sure that pelvis is aligned to three and last one and four and slowly rolling your legs back to the floor placing arms in a tee position and you're just going to rock from side to side Lhasa exercise on our backs and then we're going to turn over into an all-fours position we're going to interlace our hands behind our heads we're going to get that power us in a neutral position and we're going to lift our legs into tabletop we're going to inhale on the exhale lifting here Nick and chase off the ground squeezing those glutes we're going to inhale exhale rotate towards your right hand side inhale Center exhale to the left that's the one we're doing a keeping your elbows in the periphery of your eyes and four and five keeping their scabs off the ground and six seven and eight and back to Center and we're gonna hold you placing hands towards our knees and we're going to do eight little crunches and one two three four five six seven and eight and dropping right leg down left leg down arms in a T position and rocking just two on each side dropping those knees to the floor and one and two well done you should getting if you're getting a nice little burn in their core or after you've very quiet are you slow laughs okay we're going to get until all fours okay remember in this position you are making sure that your pelvis is nicely stay Oh your wrists are comfortably under your shoulders and your knees are comfortably under your hips from here we're going to tuck our toes in under our feet activating their core sucking in their pelvic floor and we're going to lift and hover our knees off the ground and we're going to hold and inhale exhale 9 8 squeezing their core 7 6 5 4 3 2 1 and staying there we're going to squeeze those glutes and we're going to bring our knees away from each other and one two three four five six seven eight two more nine ten and if you can you're gonna hold keep holding into taste chest touches and one and two and three and four and five six seven eight nine ten dropping those knees down and back into this position keep holding for ten nine eight seven six five four three two one back into that tabletop we're going to do that one more time sucking in their core drawing the shoulders down your back huh bring those knees off the ground and holding keep breathing nine eight seven six five four three two and opening those knees one two squeeze and go screech three four five six seven eight nine ten and chest touches watch that that body has moved one two three oh six seven eight nine ten dropping those knees done and I know I said I thought you're gonna do twice but we're going to do that's it one more Sam how are you feeling heaving I quote I remember the objective of these exercises is to get quality activations not quantity it's all about the quality and its hold lifting those knees ten nine eight seven six five four three two and a Plymouth knees one two three four five six seven eight nine and she stretches one two three seven eight ding and dropping those knees and back into that race position it's a toes your core it's the first thing that you're cool okay back into that all fours no time to rest we're going to draw those shoulders on the back you got 21 days to rest you don't either now and activate my cool and sucking in that pelvic floor we're going to extend right knee off the ground then left knee off the ground and we're gonna hold making sure that pelvis is stable we're going to hold keep holding ten nine well we can take down you're going to on that last second we're going to tuck in ratney about three seconds two and now exhale right knee tuck and extend and left knee tuck and extend and – that's the three sorry and four five six seven eight nine and because I know you like a challenge we're going straight from there into five push push ups if you need to you can tuck your knees in one two three four five and dropping those knees in and in serious position you said you wanted to express today okay are we ready for one more voice into that old fourth position if you are struggling just tuck those knees in to do let's push up is how he do those push-ups oh you can do this instead of nuts okay so let's go extending that right leg in the left leg stabilizing that core drawing the shoulders down the back and five four three two and knee tuck one two three four five six seven eight nine and ten and inhale exhale push up one two three four and five and dropping those knees in and back into race position I'm gonna go from here onto your tummy from here we're going to rest your forehead on your hands you're going to draw your shoulders down the back inhale activate that cool exhale lift your knees off the ground and you're going to hold five four three two one and slowly down inhale and exhale lifting five four three two one and one more inhale down exhale up one two three four five we're going to extend arms up drop those legs inhale exhale lifting arms and legs off the ground and holding ten nine eight seven six five keeping it NIC neutral four three two we're going to bring our straight arms around to our side and slowly back while keeping those knees in the ground off the ground that's one and Spooky's and rotates around and down and squeeze let's do three more and one and two don't let Nick drop or lift and last one and back to Center and slowly dad we're going to prepare for the swimming exercise so we can pretend that we're in the water we're going to inhale lift both arms and legs off the ground from here you're dropping opposite arm with opposite leg keeping contact and one and two and three and four five six seven eight and nine and ten I'm lifting on the legs and holding for five four three two one and dropping lifting up into that rest position well then okay from here we're gonna turn over onto our left hand sides core nice and tight deep activation into those muscles yeah Bob he's dying by the way and he's not that strong jerks we're going to lift up core tight and we're going to start with an elevated leg slide for rotation of that hip and we're going to bend and exchange one and two and three and four five lift that knee a little bit higher six seven eight nine and ten we're going to hold a five four three two and drop them down one see three four five six seven eight nine ten and big circles for words just five one two three four five and back one two three four and five and slowly dropping down from here you're going to lie down on your side resting your head on your arm activating cool hips and shoulders perpendicular to the ground you're going to inhale on the exhale you're going to lift your straight legs off the ground you're going to hold there for ten nine eight seven from yeah five four going to three two one left to the top leg up and down into a slap backward 45-degree two three four five six seven eight nine last one keep that stability we're gonna hold for ten nine eight seven six five four three two one and relax no one to the other side well done should be having a nice little activation in those glutes after you wake up keep going no songs your wrist and let go no pause no it's ham and it's got knees hips and shoulders all in line you can just turn your head the other way don't face me it would be nice and we're going to hold 14 tucking in a pelvis nine eight seven six five four three two and lifting at me a little bit higher hip forward knee back bending and extending that leg one and two and three four five six seven eight nine and ten and up and down and one and two and three four five making sure not slumping into that shoulder six seven eight two more nine and ten and circles forward one two three four and five and other side one keep going two three four and five and we're gonna hold for five seconds four three two one and slowly down okay last little push lying on your side you're going to erase your head on your arm stabilizing with other one inhale exhale lift the knees off the ground and holding ten nine eight seven six five four three and lifting at top leg at a slide backward 45-degree angle and one two three four five six seven eight nine and ten and we're going to lift and hold for 10 more seconds nine eight seven six five four three two one and done and relax you gotta turn over onto your back you going to place a right knee ankle on your left knee and you're just going to hold keep holding deep breath in and five four three two one and other side and holding for five four three two one I'm going to take keep bad those odds behind that back knee just gonna take your left leg down towards the ground and you're going to lift that extend and lift that right leg towards the ceiling and you're going to hold pointing those toes towards your nose and keep holding if you can you're gonna walk your leg up and you're going to hold have four three two one and slowly take your hands on the outside extending your left leg then just drop in fall over to the other side extending your other arm onto the floor into T position and looking in the ups direction of your knee and hold five four three two one and slowly leaning back to Center placing your hands behind the back of your other knee and you're going to hold or bring that knee towards your chest as much as you can don't told that poverty still one that pelvis in neutral and toes to nose five four three two and you're going to walk your hand up if you can and holding five four three two placing hands on the outside nice straightening your other leg and falling and rolling over to the floor looking in the opposite direction and holding oh five four three two one rolling back over well then everybody I'm feeling nice and activated and I'm very excited for my weekend no different than from today but going to celebrate it like at the weekend if you enjoyed this video make sure you hit the like button it helps with YouTube awesome awesome why don't you leave us a comment on we got time and we need to rest as much as I did and comment to later though that she needs more respect in between and subscribe thank you gonna go to general notifications

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