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Mari Winsor Cardio Pilates: Express Cardio Pilates Workout

>> This is my Cardio Pilates Workout I got my crew here to help me out but I want to talk about your Pilates posture first before we begin

So turn to your side, good Pull your tummy in, lengthen your lower back Squeeze your buttocks and the tops of your inner thighs; work that inner seam all through the legs The tummy is pulled in, the ribs are in, the shoulders and down and over the hips and your weight is into the balls of the feet and you will be breathing and balancing So turn around, in fact let's start our warm-up by breathing a little bit and raising the arms up

Good get in touch with our heart rate and our breath Here we go and inhale and press open exhale, again inhale, reach, now get taller as you exhale Again, inhale and get tall, good Think about that posture and exhale Good now lunge to the side, inhale and exhale, pull it in

Good inhale and exhale pull it in Again inhale, and exhale, pull it in and inhale last one Now let's do a little combo and inhale, exhale, lean and press and inhale, exhale, lean out and press Come on mean it and exhale, lean out, and press, put some energy into that body And exhale and lean and press, march it out

Excellent, now we're going to stretch to the side, feeling the length from the hand through the leg Here we go, five, six, ready and one, four times, three and four and reach Feel the length from the hands all the way down to the foot Switch, again two, three, four and one, that's it, two, three, now on two, and one, two, one, again on two, one, come on reach with that arm, one, now on one, eight times, two, three, four, move that body through space, that's it, seven and eight, march it out Now we're going to do a little dance class stretch I call it

So let's lunge softly to the side and pivot around Here we go lunge and pivot, put your hands on the floor, good Now as you feel your hips press down into the floor, I want you to feel this stretch of your thighs and your hamstring, your neck should be relaxed Now stretch the front leg and press the back heel down, feel that stretch in the hamstring and flex and point four times Here we go one, and point, and two and point, and three and point, and four and point

Now go back to your lunge, good keep the knee over the toe and snake your body around to the other side That's it good Now get into your lunge and again feel the hips pressing down into the floor so you're lengthening your thigh and your hamstring, your neck is relaxed Lengthen the leg, press the heel down in back Flex and point four times

Here we go and one and point, and two and point, and three that's it, and we're warming up the calves and the ankles, now bend the knee and go back to your lunge and snake around we're going to shimmy up Here we go to the side and one, and two, and three, together four, beautiful let's march it out Excellent Now as you're marching I want you to reach your arms out and take your hands behind your head We're going to lift the legs up each time eight, four, and alternating on one

Here we go five, six, ready and one, two, three, good, keep your balance, keep your posture, your posture is very very important here Your ribs are in that's it two, three, four, don't move your torso, six, that's your challenge, seven and on four and one, two, three, four and one, two, three, now twice on two, and one, two and one, two, come on a little higher, one, two, three, four, five, where's my Rockettes, seven and eight March it out Now take your arms out by your side and place your hands on your hips Now stand with your heels together and your toes apart, get into your beautiful posture for me

Again, good, lengthen the leg out in front of you we're going to lift up and down eight times Here we go and one, two, not too high, it doesn't need to be high, this is for balance, good and excellent, reach the arms up for your balance Now press open, keep your tummy pulled in and lower the leg down on the leg one, two, three, four, don't forget to smile, pull your tummy in, think about your posture, good And one, two, three, lengthen up, don't arch your back when you lift up your arms Good now to the side and one, two, three, now this is good for this little butt muscle right here so really work it, lengthen that leg out, that's it, good and lift

The arms, three, four, press it open Six, seven and other side and one, two, keep your posture nice and tall that's it lengthen through the top of the head, keep your Pilates posture, good and one, two, tummy in tight squeeze your buttocks and open, six, seven, to the back and one, two, three Now this is really great for the buttocks that's it I know you guys are starting to feel it That's it keep it going and one, two, reach long with the arm and press open, lift, lift and other side, one, two, that's it, now you're cooking, that's right, and excellent and reach, two, three, four, tummy in deeper, squeeze the buttocks on the way down and march it out

Good job Lift those knees high energy, pull the stomach in, lengthen the waist that's right now squeeze the arms down as you march and take your arms out to the side We're going to do bicycle four on each side Five, six, ready and reach, bend and stretch and reach the leg, bend and lengthen and up, bend the knee and reach One more, good, work that buttocks good and one, bend the knee and lengthen, two, bend the knee and lengthen

Three, bend the knee and one more time and bend the knee and lengthen and march it out Two, three, good excellent everybody Now let's reach your arms out, pull your tummy in and bring your arms around in front We'll do ten single leg kicks on each side Here we go, and one, two, three, four, five, six, seven, eight, nine and ten and one, two, three, four, pull the tummy in, excellent, that's it and good

And march it out Excellent work Now we're going to do a little boot camp So get ready we're going to do some squats Alright here we go

Five, six, ready and down and lift and down, reach up, good, get down a little bit lower Four, come on, down, reach up, six, that's it, seven, tummy in, eight, and nine, now we're going to tilt it out one leg, one and tilt, two, and tilt, three and up, four, and up, good, five, and up, six, come on reach me with that leg come on, reach, reach, reach, that's it, come on a little bit more you can do it That's what I'm talking about and other side one and lift, two and lift, three and lift, four and lift, five and lift, tummy in six and seven, reach the arms up and eight and nine keep smiling and ten, last one and one, excellent job now we're going to push away the curtain as we bend our knee and reach the leg in back I like this one so I think I'll do it with you Five, six, ready and one, and reach, two and reach, get a little bit lower, lengthen that leg to the back, good five, reach, six, reach, seven, and eight, long, nine, and ten

Good job March it out Excellent now we're going to do some Pilates Joe Pilates jumping jacks So we're going to move our arms as if we had a jump rope forward and back here we go Five, six, ready, and one, two, three, four, five, six, seven, eight, nine, ten, reverse, that's it, excellent

Nice, march it out Now let's do jumping jacks forward and back ten times ready and one, two, three, four, five, six, seven, eight, nine, ten, excellent Now we're going to do it twenty times serving the arms as we jump Don't forget to smile, keep your chest up and your tummy in Five, six, ready and one, two, three, four, five, six, seven, eight, nine, ten, reverse, two, three, four, five six, seven, eight, nine, ten, march it out

That's the way Keep your chest up, get those knees lifted Now we're going to do a little boxing Get into your boxing stance, weight is equally in the middle, bring your hands up to guard your face Nice and slow here we go and jab it out and in, jab and in, hook, that's it, that's it

Now reach it up and up, change and one, bring it in, two, bring it in, cross, and block it out and hook it up and hook it up, change, double time Five, six, ready and one, two, three, four, five, six, change One, two, three, four, five, six, change One, two, three, four, five six, change One, two, three, four, five, six, change

March it out Excellent job everybody You felt your abs, you felt your legs Now let's cool it down Whoo

Bend your knees; slide your hands behind your legs Reach your arms out and lift up and exhale Again inhale, slide your hands down your legs, reach your arms out and exhale Now let's lunge to the side and reach the arm long, up and over the head, bend the knee and curve around and come up Other side and reach up and over, curve around, open your chest to the front and bring the legs together

Alright you've just completed my Cardio Pilates Workout

Source: Youtube

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