Zach Gentry Authentic Jersey  STOTT PILATES: Fitness Circle Series – Power Paced Fitness Circle – PilatesWorkoutVideo.com
Home » Power Pilates » STOTT PILATES: Fitness Circle Series – Power Paced Fitness Circle
yoga gear

STOTT PILATES: Fitness Circle Series – Power Paced Fitness Circle

HI THANKS FOR JOINING US FOR THIS DYNAMIC STOTT PILATES FITNESS CIRCLE WORKOUT

IN THIS POWER-PACED PROGRAM, WE'LL DO SOME REALLY INTENSE CONDITIONING OF OUR ARMS AND LEGS, WHILE STILL WORKING THOSE ALL IMPORTANT CORE ABDOMINAL AND BACK MUSCLES BY THE END OF OUR WORKOUT, I HOPE YOU'LL FEEL TOTALLY FLEXIBLE, STRONG AND INVIGORATED LISA, WAYNE AND NATALIA WILL DEMONSTRATE AS I TAKE YOU THROUGH YOUR WORKOUT I HOPE YOU HAVE FUN AND FIND IT A GOOD CHALLENGE LET'S START WITH A WARM-UP

WE'RE JUST GOING TO BEGIN BY BREATHING SIT DOWN ON A MAT, THAT'S IT, AND WE'RE JUST GOING TO LENGTHEN UP THROUGH THE TOP OF THE EARS AS WE BREATHE IN AND JUST BREATHE OUT THROUGH YOUR MOUTH AS YOU COMPLETELY RELAX OVER YOUR LEGS LET'S START TO FOCUS INWARDS WE'RE GOING TO SLOWLY WARM UP AS YOU BREATHE IN, BREATHE OUT THROUGH THE MOUTH BE CAREFUL THE SHOULDERS DON'T LIFT AS YOU BREATHE IN

AND BREATHE OUT, COMPLETELY RELAX THE NECK ONE MORE TIME, YOU BREATHE IN, BREATHE OUT, START TO CONTRACT THE ABDOMINALS, ROLL UP THROUGH YOUR SPINE AS YOU LENGTHEN UP CAREFULLY ROLL DOWN ON TO THE MAT, WITH YOUR LEGS HIP-DISTANCE APART LET'S JUST FIND THAT NICE NEUTRAL ALIGNMENT OF YOUR PELVIS AND SPINE SO WE JUST PLACE THE HAND HERE, WE STAY IN THAT POSITION, VERY NEUTRAL

WE BREATHE IN THROUGH THE NOSE, BREATHE OUT THROUGH THE MOUTH, CONTRACT YOUR ABDOMINALS, TRY NOT THE CHANGE THE SHAPE OF YOUR SPINE INHALE, RELEASE AND EXHALE, CONTRACT, YOU START TO DRAW UP ON THE PELVIC FLOOR TO HELP YOU REALLY CONTRACT THOSE DEEP ABDOMINALS AND RELEASE WE'LL DO ONE MORE TIME CAREFUL THE TENSION IN THE NECK DOESN'T START TO HAPPEN AT THIS POINT, AND RELEASE NOW WE GO INTO OUR IMPRINT

YOU BREATHE IN, AS YOU BREATHE OUT, CONTRACT YOUR ABDOMINALS, JUST DRAW THE PELVIS UP SO WE'RE WORKING THE OBLIQUES CAREFUL THAT YOU DON'T JAM IT DOWN WE WANT JUST THE SMALL IMPRINT INHALE, RELEASE TO NEUTRAL SO WE BREATHE OUT, IT'S JUST A SLIGHT TILT TO THE PELVIS, MAKING SURE THESE ABDOMINALS ARE REALLY WORKING AND RELEASE

ONE MORE TIME, AND EXHALE, NO TENSION IN THE NECK, INHALE, RELEASE THAT'S IT, GREAT NOW WE'RE GOING TO DO A HIP RELEASE, WHICH IS A GREAT EXERCISE JUST TO RELAX THE HIP JOINT BEFORE WE START SO FROM HERE YOU JUST ALLOW THE KNEE TO RELAX TO THE SIDE REACH IT DOWN ALONG THE MAT, BREATHE OUT AND PULL IT BACK IN

ABDOMINALS SUPPORT YOU SO THAT THE BACK DOESN'T ARCH REACH IT OUT, BREATHE OUT, REALLY CONTRACT THE ABDOMINALS ONE MORE TIME CAREFUL THOUGH, THAT AS YOU CONTRACT YOU DOESN'T TENSE UP INTO THE NECK AND SHOULDERS OTHER SIDE, REACH IT AWAY, THAT'S IT, YOU ALSO WANT TO MAKE SURE THAT YOUR SPINE DOESN'T ROTATE ONE WAY OR ANOTHER, AND REACH IT AWAY AND PULL IT BACK IN

ONE MORE TIME, AND RELAX IT TO THE SIDE, REACH IT AWAY, AND PULL IT IN OKAY, ON TO YOUR HANDS AND KNEES WE'RE GOING TO DO AN EXERCISE NOW THAT REALLY WORKS THE UPPER MIDDLE BACK, AND THAT HELPS US KEEP TENSION OUT OF THE NECK, IF WE'RE STRONG THROUGH THIS AREA SO FROM HERE WE DRAW THE SHOULDERS TOGETHER, BREATHE OUT AND PUSH AWAY FROM THE MAT, AND DRAW THE SHOULDERS TOGETHER, BE CAREFUL THAT YOU DON'T ARCH THE BACK AS YOU DO THAT KEEP THE ABDOMINALS WORKING AND YOU PUSH AWAY, AND DRAW THE SHOULDERS TOGETHER, AND PUSH AWAY

BE CAREFUL YOU DON'T DRAW THEM TOO CLOSE TOGETHER, THAT'S IT, AND PRESS AWAY NOW COME BACK HALF WAY IN BETWEEN THOSE TWO POSITIONS WE'RE GOING TO GO INTO THE CAT STRETCH YOU BREATHE IN, BREATHE OUT, CONTRACT YOUR ABDOMINALS, DROP THE TAIL BONE, FLEX ALL THE WAY UP, DEEP BREATH UP INTO THE BACK AND THEN BREATHE OUT, NEUTRAL PELVIS BE CAREFUL THAT YOU DON'T START TO OVER ARCH OR OVER EXTEND

WE WANT TO STAY SUPPORTED HERE BREATHE IN, BREATHE OUT AND FLEX ALL THE WAY UP THIS SHOULD FEEL GREAT, GOOD, STRETCH, BREATHE IN AT THE TOP, RELEASE THE PELVIS AND LENGTHEN THOSE EARS AWAY FROM THE SHOULDERS ONE MORE TIME, AND BREATHE OUT AND FLEX UP, THAT'S IT, AND RELEASE AND LENGTHEN AWAY OKAY JUST SIT AND HOLD THE CIRCLE

AGAIN WE'RE GOING TO WORK THE UPPER MIDDLE BACK REACH THE CIRCLE ABOVE YOUR HEAD BE CAREFUL WHEN YOU HAVE IT HERE THAT YOU'RE NOT IN EXTENSION, THAT YOU'RE STILL SUPPORTED THROUGH THE ABDOMINALS AND YOU REACH THE SHOULDERS UP, BEING CAREFUL YOU DON'T GO TOO FAR, AND JUST GLIDE THEM DOWN BE CAREFUL YOU DON'T JAM THEM DOWN

AND WE REACH IT UP, AND SLIDE THEM DOWN GOOD JUST SLIGHT RESISTANCE ON THE CIRCLE, ELBOWS ARE SLIGHTLY BENT, AND THAT'S IT, GOOD, TWO MORE REACH AND GLIDE THEM DOWN THAT'S IT, AND REACH AND GLIDE THEM DOWN

FABULOUS OKAY, LYING DOWN ON THE MAT AGAIN, STILL HOLDING THE CIRCLE START WITH THE CIRCLE JUST ABOVE YOUR SHOULDERS FROM HERE YOU'RE GOING TO BREATHE OUT AND REACH IT ABOVE YOUR HEAD, ONLY TO THE POINT WHERE YOU DON'T ARCH THE BACK WE DON'T WANT TO GO INTO EXTENSION HERE

JUST TO HERE THIS IS ALWAYS GOING TO BE YOUR REACH BACK POINT THAT'S IT, BREATHE IN AND BREATHE OUT, BRING IT DOWN TO YOUR KNEES AND AGAIN, BREATHE IN, IT COMES TO THE CEILING, BREATHE OUT, ABDOMINALS WORK AS YOU REACH BREATHE IN AND REACH IT UP TO THE CEILING, BREATHE OUT AND COME BACK TO YOUR HIPS

ONE MORE TIME AND REACH IT UP, AND BREATHE OUT AS YOU STRETCH, BRING IT BACK TO THE CEILING, AND REACH IT DOWN THAT'S IT, NOW JUST BRING IT BACK TOWARDS THE CEILING WE'RE GOING TO DO AN EXERCISE TO RELAX THROUGH THE BACK OF THE NECK AND FIND THAT HEAD POSITION THAT WE WANT TO BE IN WHEN WE START THE ABDOMINALS WORK SO FROM HERE WE BREATHE IN AND JUST LENGTHEN THROUGH THE BACK OF THE NECK

IT'S A LITTLE NOD, AND WE RELEASE IT EYE LEVEL JUST TRAVELS DOWN THE CEILING TOWARDS YOUR KNEES DON'T TRY TO LOOK AT YOUR KNEES, OTHERWISE YOU MIGHT BE JAMMING THE CHIN TO MUCH, AND RELEASE TWO MORE JUST LENGTHEN AS THE CHIN DROPS AND RELEASE

ONE MORE TIME LENGTHEN AND RELEASE OKAY AND WE'RE READY TO GO, SO WE'RE GOING TO START WITH THE AB PREP THE HANDS REACH UP ON THAT DIAGONAL WE WERE TALKING ABOUT BREATHE IN HERE, DROP THE CHIN, EXHALE, WE COME UP, SQUEEZE THE CIRCLE, INHALE, REACH IT ALONG YOUR LEGS, PULL IT IN 1, AND PULL IN 2, PULL IT IN 3, INHALE IT GOES UP AND BACK

EXHALE, WE PULL IT IN, SQUEEZE THE CIRCLE, NOW DRAW IT IN 1, DRAW IT IN 2, DRAW IT IN 3 REACH IT UP AND AWAY AND COME BACK DOWN AND EXHALE, SQUEEZE THE CIRCLE IN, REACH IT LONG NOW PULL IT IN 1, PULL IT IN 2, PULL IT IN 3, AND REACH IT AWAY ONE MORE TIME

IT COMES UP AND SQUEEZE IT IN REACH IT AWAY, PULL IT IN 1, SQUEEZE IT IN 2, SQUEEZE IT IN 3, LENGTHEN UP AND AWAY READY FOR THE HUNDRED PLACE THE CIRCLE, THAT'S IT, ON THE OUTSIDE OF YOUR ANKLES THAT'S IT, GOOD

FROM HERE WE'RE GOING TO BE PULSING THE ARMS AS WE BREATHE IN AND OUT EVERY TIME YOU EXHALE, THOSE LEGS ARE GOING TO EXTENDING WHEN YOU INHALE, THEY'RE GOING TO PULL IN SO WE LENGTHEN THROUGH THE BACK OF THE NECK, AND WE EXHALE, COME UP INTO OUR GOOD SCOOP POSITION, IMPRINTED POSITION WE INHALE, PULSE 2, 3, 4, 5, AND OUT 2, 3, 4, 10, IN 2, 3, 4, 5, PRESS OUT AGAINST THE CIRCLE, 20, IN 2, 3, 4, 5 AND PRESS OUT 2, 3, 4, 30, IN 2, 3, 4, 5, AND EXHALE 2, 3, 4, 40, IN 2, 3, 4, 5, AND BREATHE 2, 3, 4, 50, REACH WITH THOSE ARMS, THAT'S IT, GOOD, 60, MAKE SURE YOU DON'T SEND THOSE LEGS TOO LOW AND YOU START TO ARCH THE BACK

IF YOU'RE FEELING PRESSURE IN THE BACK KEEP YOUR KNEES IN OR SEND THE LEGS A LITTLE HIGHER WHEN THEY GO OUT AND EXHALE 2, 3, 4, 90, IN 2, 3, 4, 5 AND EXHALE 2, 3, 4 100 INHALE, CONTROL IT IN, STAY AND EXHALE VERY CAREFULLY RELEASE THE UPPER TORSO CAREFULLY LOWER THE LEGS DOWN TO THE MAT

THAT'S IT OKAY, WE'RE GOING TO ROLL UP ALWAYS JUST HOLD ON TO THE LEG TO HELP YOU COME UP SMOOTHLY THROUGH THE SPINE, THAT'S IT BREAST STROKE PREP WE'RE GOING TO BE SITTING

THIS IS JUST AN EXERCISE TO OPEN UP THROUGH THE FRONT OF THE CHEST REACH THE ARMS OUT IN FRONT OF YOU EXHALE, WE DRAW IT IN AND YOU JUST EXTEND UP INHALE, REACH TO THE CEILING, STRETCH NOW EXHALE, PRESSURE ON THE CIRCLE, PULL IT IN, AND REACH IT OUT IN FRONT

EXHALE, DRAW IT IN, INHALE REACH IT UP TO THE CEILING EXHALE, PRESSURE ON TO THE CIRCLE AND WE STRAIGHTEN UP, THAT'S IT AND PULL IT IN AS YOU EXHALE, INHALE, YOU REACH UP, EXHALE, PULL IT IN, INHALE, STRAIGHTEN UP AND REACH IT FORWARD, AND DRAW IT IN THAT'S IT, THIS SHOULD FEEL GOOD REACH UP, PULL IT IN, AND REACH IT FORWARD

LAST TIME SQUEEZE THE CIRCLE HERE, NOW YOU REACH IT AND RELEASE, SQUEEZE IT TO PULL DOWN AND REACH IT FORWARD NOW WE'RE GOING TO DO THE HALF ROLL BACK AND WE'RE GOING TO USE THE CIRCLE JUST TO INTENSIFY THE ABDOMINALS WORK LENGTHEN THE TOP OF THE HEAD TOWARDS THE CIRCLE AS YOU FLEX OVER THE LEGS WE EXHALE, CONTRACT THE ABDOMINALS, ROLL BACK, INHALE, STAY

NOW EXHALE, IT COMES OVER YOUR HEAD, AND INHALE, BACK 1 EXHALE, OVER AND 2, ONLY REACH IT AS HIGH AS YOU CAN STABILIZE, AND REACH IT FORWARD AND EXHALE, ROLL BACK, INHALE, STAY AND IT GOES UP AND 1, REACH IT UP AND 2, CAREFUL OF THE NECK AND SHOULDERS, AND COME FORWARD, AND EXHALE, ROLL BACK LIFT, THAT'S IT, GOOD

EXHALE AS YOU LIFT AND UP, EXHALE, LIFT AND INHALE COME FORWARD AND EXHALE, BACK, INHALE, EXHALE, LIFT AND 1, EXHALE, LIFT AND 2, GOOD, EXHALE, LIFT AND INHALE FORWARD AND LAST TIME, ROLL BACK AND UP AND DOWN AND UP AND DOWN, THAT'S IT, UP AND REACH IT FORWARD NOW LET'S DO A SPINE TWIST JUST SIT WITH YOUR LEGS CROSSED AND REACH THE ARM ABOVE YOUR HEAD YOU'RE GOING TO BREATHE OUT, SQUEEZE THE CIRCLE, VERY CAREFULLY ROTATE TO ONE SIDE AND INHALE YOU COME UP

CAREFUL, PULL THAT CIRCLE DOWN SMOOTHLY, GROW AND UP 2 CAREFUL YOU DON'T DO TOO MUCH JARRING HERE, AND COME UP OTHER SIDE IT'S A PULL AND ROTATE ABDOMINALS WORK

YOU PULL AND ROTATE IT AND AGAIN, PULL AND ROTATE IT ONE MORE TIME BOTH SIDES SQUEEZE AND PULL IT, AND THAT'S IT, AND ALL THE TIME YOU'RE GETTING TALLER AND UP, GOOD, AND PULL IT, AND REACH UP

OTHER SIDE EXHALE ABDOMINALS WORK, THAT'S IT, AND YOU'RE PULLING THAT CIRCLE TOGETHER, THAT'S IT AND ONE MORE, PULL IT AND REACH IT UP NOW, KEEP HOLD OF THE CIRCLE, AND WE'RE GOING TO GO ON TO THE SINGLE LEG STRETCH LEGS REACH OUT ONE, THEN THE OTHER AS WE'RE FLEXED UP

SO WE'RE WORKING THE ABDOMINALS, AND THEN WE'RE GOING TO DO AN EXERCISE WITH THE ARMS JUST TO INTENSIFY THEM SO FROM HERE IMPRINT THE SPINE, THEN ONE KNEE IN AND THEN THE OTHER LENGTHEN THROUGH THE BACK OF THE NECK AND FLEX UP WE'LL DO THE LEGS FIRST YOU INHALE, REACH ONE LEG, THEN THE OTHER

DO IT AGAIN, REACH, NOW WE ADD THE ARMS THEY GO BACK FOR 2, THEY COME FORWARD FOR 2 GOOD AND BACK, 2, AND FORWARD TWO MORE SETS

AND REACH BACK AND FORWARD, THAT'S IT, AND REACH BACK, BRING IT FORWARD, GOOD BEND BOTH KNEES INTO TABLETOP AND RELEASE THE UPPER TORSO, BUT KEEP YOUR LEGS THERE WE'RE JUST GOING TO REACH BACK ON THE DIAGONAL NOW WE'RE GOING TO DO AN OBLIQUE EXERCISE EXHALE, WE EXTEND OVER TO ONE SIDE, INHALE, LIFT THE LEG, LOWER IT AND TO THE OTHER SIDE

AND WE LIFT AND LOWER OTHER SIDE, LIFT AND LOWER THIS IS A DIFFICULT EXERCISE LIFT, NOW JUST REGULAR LEGS AND YOU REACH AND REACH, GOOD, REACH, REACH, THAT'S IT, REACH, REACH, GOOD ONE MORE TIME

REACH, REACH, BRING BOTH KNEES IN AND RELEASE IT DOWN REGULAR, WE'RE GOING TO DO THE DOUBLE-LEG STRETCH, BUT WE'RE GOING TO HAVE THE CIRCLE ON THE OUTSIDE, SO YOU'RE GOING TO BE PRESSING OUT AGAINST THAT CIRCLE FROM HERE LENGTHEN THROUGH THE BACK OF THE NECK, AS YOU EXHALE, FLEX UP, GOOD, INHALE STAY HERE NOW AS YOU EXHALE, REACH THE ARMS BY YOUR EARS, LEGS GO AWAY FROM YOU, INHALE CIRCLE THEM AROUND AND PULL IT IN ONLY SEND THE LEGS AND ARMS AS LOW AS YOU CAN KEEP THAT BACK SUPPORTED

AND REACH IT AWAY, THAT'S IT, GOOD AND REACH, AND BRING IT IN, GOOD AND REACH, STRETCH AND CIRCLE AROUND AND EXHALE, REALLY KEEP THOSE ABDOMINALS CONTRACTED CAREFUL YOU DON'T GET INTO THE NECK AND SHOULDERS GOOD, ONE MORE TIME

REACH AND DRAW IT IN INHALE, STAY, THAT'S IT EXHALE, RELEASE IT DOWN NOW WE HAVE TO GO INTO THE SCISSORS STILL WORKING THE ABDOMINALS AND THE ARMS ARE BEING STABILIZED

SO FROM HERE, LENGTHEN THROUGH THE BACK OF THE NECK, THAT'S IT, REACH THE LEGS INTO THE AIR WE FLEX UP ON THE EXHALE, INHALE HERE NOW SCISSOR LEG, EXHALE, INHALE ON THE TRANSITION, EXHALE, THAT'S IT PRESSURE AGAINST THE CIRCLE, BUT NOT SO MUCH THAT YOU'RE STARTING TO FEEL TENSION IN YOUR SHOULDERS SLIGHT BEND OF THE ELBOWS

NOW YOU CAN INTENSIFY THIS A LITTLE BY REACHING THAT CIRCLE JUST ABOVE YOUR HEAD THERE WE GO REACH IT GOOD, AND SHE'S SMILING, THIS IS GOOD AND ARE WE SMILING OVER HERE? SO WE'RE WORKING THE ABS, YES, THAT'S IT, GOOD

GOOD REACH, THIS IS THE LAST SET, REACH GOOD BRING BOTH OF THEM UP, WE'RE ALWAYS IN CONTROL AND RELEASE IT DOWN GOOD GOING

OKAY LET'S GO INTO THE SHOULDERS BRIDGE PREP WE'RE GOING TO BE WORKING THE OUTER THIGH, SO YOU'RE GOING TO PUT THE CIRCLE RIGHT AROUND THE KNEES THAT'S IT, PLACE THE FEET DOWN ARMS DOWN BY YOUR SIDE FROM HERE WE'RE GOING TO WORK THE GLUTS, AND BREATHE OUT AS YOU PICK THE PELVIS UP, NOT TOO HIGH ON THE NECK

NOW GO ONTO THE BALLS OF THE FEET AS YOU INHALE, NOW YOU PULSE OUT 2,3, LOWER THE HEELS, LIFT THE HEELS, AND PULSE OUT, 2,3, LOWER THE HEELS, LIFT THE HEELS ALWAYS WORKING THE GLUTS, THAT'S IT LOWER THE HEELS, LOWER THE PELVIS BREATHE IN, BREATHE OUT, PICK IT UP BREATHE IN AND PICK UP THE HEELS

NOW WE PULSE OUT, 2, 3, LOWER THE HEEL PICK THE HEELS UP, THAT'S IT, REACH OUT, 2, 3, LOWER THE HEELS, LIFT THEM AND ABS WORK, 2, 3, LOWER, LOWER THE PELVIS ONE MORE TIME, JUST TO MAKE SURE WE FEEL IT AND PICK UP THE PELVIS, PICK UP THE HEEL, PRESS OUT 2, 3, LOWER THE HEELS AND PICK THEM UP AND OUT 2, 3, LOWER THE HEELS, PICK THEM UP AND PRESS OUT 2, 3, LOWER AND PLACE THE PELVIS DOWN FABULOUS

OKAY NOW, LET'S JUST WORK THE GLUTS A LITTLE MORE YOU'RE GOING TO GO ONTO YOUR STOMACH, WHICH IS THE HARDEST, PUTTING THE CIRCLE BETWEEN YOUR ANKLES AND GRACEFULLY – EVERYBODY WILL DEMONSTRATE HOW WELL THEY DO THAT – WE HAVE A FEW DIFFERENT FORMS YOU CAN PICK WHATEVER ONE WORKS FOR YOU YOU MIGHT EVEN NEED TO GRAB SOMEBODY FROM THE OTHER ROOM TO PUT YOUR CIRCLE IN

OKAY FROM HERE WE SQUEEZE AND PULL IT IN THREE TIMES SO IT SQUEEZES 1, CLOSER IN 2, 3, KEEP IT SQUEEZED AND LENGTHEN THE LEGS, RELEASE IT NOW SQUEEZE IT IN, DRAW IT IN 2, THAT'S IT, KEEP IT SQUEEZED, AND THEN RELEASE IT AT THE END TWO MORE

AND SQUEEZE 2, 3, HOLD IT OUT, AND SQUEEZE IT IN 2, 3, HOLD IT OUT NOW DRAW IT BACK IN WE'RE GOING TO ADD JUST UPPER BACK EXTENSION, WORKING THE UPPER MID BACK FROM HERE YOU EXHALE, REACH THE ARMS OUT IN FRONT OF YOU CAREFULLY INHALE, AND OPEN WIDE, STILL SQUEEZING THE CIRCLE, NOT TOO HARD, AND EXHALE, REACH IT

AND DON'T COME TOO HIGH HERE YOU SHOULDN'T FEEL IT IN THE LOWER BACK, AND EXHALE, REACH, AND OPEN, GOOD AND EXHALE, REACH AND OPEN, STAY AND RELEASE IT DOWN THAT'S IT, GOOD AND LET'S JUST DO A SHELL STRETCH

SO YOU'RE JUST GOING TO SIT BACK ONTO YOUR HEELS TAKE A DEEP BREATH IN, AND ROLL UP THROUGH THE SPINE AND WE'RE READY FOR THE SAW NOW YOU MIGHT WANT TO SIT ON A PILLOW FOR THIS IF YOU GET TIGHTNESS IN YOUR LOWER BACK OR HAMSTRINGS THAT'S IT

SO JUST, LEGS ARE A LITTLE WIDER THAN YOUR SHOULDERS YOU REACH OUT, INHALE, DRAW IT IN, RESISTANCE ON THE CIRCLE AS YOU ROTATE EXHALE, GOOD LONG REACH ALONG THE LEG, OPPOSITE HIP STAYS DOWN DRAW THE CIRCLE BACK IN, COME FORWARD AND REACH IT IN FRONT OF YOU INHALE, YOU GROW TO ROTATE, EXHALE, REACH ALONG THAT LEG, DROPPING THE HEAD, INHALE, YOU COME BACK IN THAT ROTATION, EXHALE, YOU PRESS THE CIRCLE BACK OUT

INHALE WE GROW TO ROTATE, EXHALE, REACH IT, LONG, INHALE, PULL IT IN BE CAREFUL THE SHOULDERS DON'T LIFT, AND EXHALE, REACH LAST TIME PULL IT IN, REACH IT OUT, PULL IT IN AND REACH IT FORWARD GOOD

NICE STRETCH OKAY, LET'S GO ON TO SIDE LEG LIFT SERIES SO WE PUT THE CIRCLE DOWN THIS LEG GOES ON TOP, OTHER LEG GOES ON TOP, RIGHT AT THE ANKLES GOOD

NOW WE'RE GOING TO BE WORKING THE INNER THIGH THAT'S IT EVERYBODY AT THE ANKLES AND WE'RE GOING TO PULSE DOWN FOR 20 SO WE 1, 2, 3, 4, ABS TIGHT, 8, 9, 10, AGAIN, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 NOW CAREFULLY BALANCE HERE

TAKE THE FOOT OFF THE HANDLE, IT COMES FORWARD AS YOU BREATHE IN IT TRACES THE CIRCLE LIKE A HALF MOON, AND BREATHE OUT 1, AS IT GOES BACK BRING IT OVER AND 2, SO HERE AGAIN WE'RE WORKING OUT THIGH, THAT'S IT, AND GLUT 3, AND ALL THE OUTER THIGH, AND 4, ONE MORE TIME, REACH AND GOOD NOW BRING YOUR FOOT INSIDE THE CIRCLE AND WE'RE GOING TO TRACE THE INSIDE OF THE CIRCLE STILL WORKING THE OUTER THIGH, AND WE CIRCLE 1, AND 2, AND 3, TEN TIMES, 4, 5, 6, 7, ABS ARE TIGHT, 9, 10

NOW WE REVERSE THE CIRCLE, WE KEEP SMILING ALL THE TIME 2, 3, 4, 5, 6, 7, 8, 9, 10 NOW PRESS THE LEG UP, THAT'S IT NOW YOU'RE GOING TO PRESS UP AND RELEASE, AND PRESS UP RELEASE 2, TEN TIMES, PRESS UP AND RELEASE 3, PRESS UP AND 4, AND UP AND 5, AND UP AND 6, REACH IT AWAY, LENGTHEN AWAY, 7, REACH, 8, TWO MORE, REACH, 9, LAST TIME, AND 10 OKAY WE BETTER GIVE THAT GLUT A BREAK

PUT THE LEG ON TOP AND THE UNDERNEATH LEG COMES UP JUST TEN TIMES EXHALE, IT DRAWS UP, AND INHALE, RELEASE IT DOWN 1, AND EXHALE, DRAW IT UP, AND 2 MAKE SURE YOU CONTRACT THE ABDOMINALS SO ALL THE TENSION IS RIGHT IN HERE, NOT IN THE NECK, THAT'S IT, AND IT COMES UP AND RELEASE DOWN, GOOD

UP, AND RELEASE IT DOWN FIVE MORE UP AND RELEASE, GOOD, 4, AND RELEASE, THAT'S IT, 3, AND RELEASE, PULL IT UP AND RELEASE, ONE MORE, PULL IT UP AND RELEASE OKAY, LET'S GO ON TO THE OTHER LEG DID WE FEEL THAT? OTHER SIDE

CAREFULLY AS YOU GO DOWN THAT'S IT, SO MAKE SURE THAT THAT TOP LEG IS ON THE TOP, BOTTOM LEG IS ALSO ON THE TOP OF THAT BOTTOM HANDLE HERE WE GO TWENTY TIMES AND, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, AGAIN, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 NOW HALF MOON

THE LEG COMES FORWARD OFF THE CIRCLE, EXHALE, YOU DRAW IT BACK 1, AND IT COMES FORWARD AND DRAW IT BACK 2 SO WE'RE WORKING THROUGH THE GLUT, ALL THE OUTSIDE OF THE LEG, 3, PULL IT FORWARD, AND ABDOMINALS ALL THE TIME LAST ONE, THAT'S IT, GOOD NOW LEG GOES ON THE INSIDE AND WE CIRCLE AND 1 AND 2 AND 3 AND 4 AND 5, 6, 7, 8, 9, 10

REVERSE IT, 1, 2, 3, 4, 5, THAT'S IT, 6, 7, KEEP LENGTHENING, 9, 10 NOW PUSH IT UP AGAINST THE HANDLE AND 1, AND RELEASE AND UP 2 AND RELEASE PARALLEL, KNEES FACING FORWARD, UP 4, THAT'S IT, UP 5, UP 6, GRINNING 7, THAT'S IT, AND 8, AND 9, AND 10 GOOD

NOW LET'S JUST GIVE THIS LEG A BREAK ON TOP OF THE CIRCLE, AND LET'S JUST ACTIVATE THE INNER THIGH OF THE OTHER LEG, AS WE PULL IT UP THAT'S IT, MAKE SURE THAT THOSE INNER THIGHS ARE COMING TOGETHER, AND IT'S NOT JUST THE TOES THAT ARE COMING TOGETHER, THAT'S IT AND BRING IT RIGHT UP, GOOD AND PULL IT UP, THAT'S IT, AND PULL IT UP, GOOD AND REACH IT UP, WE'RE ALMOST THERE, AND REACH IT UP, KEEP LENGTHENING AWAY, REACH, THAT'S IT, AND 9, ONE MORE TIME, AND TEN

YES, OKAY LET'S SIT UP, GIVE THE LEGS A BREAK NOW WE'RE JUST GOING TO DO A LAT EXERCISE AND A SPINE STRETCH SO YOU SIT WITH YOUR LEGS, THAT'S IT, OUT IN FRONT OF YOU GRAB THE PILLOW IF YOU NEED IT

FROM HERE, VERY STRONG, THE MOVEMENT COMING FROM THE SHOULDERS, SO WE GET THESE MUSCLES HERE WE BREATHE IN, AND EXHALE, PULSE 1, AND RELEASE PULSE 2, AND RELEASE PULSE 3 AND RELEASE, 4 AND RELEASE, 5 NOW WITH THE SPINE STRETCH WE JUST PRESS AND RELEASE

ABDOMINALS WORK AS YOU PRESS AND RELEASE, AND PRESS AND RELEASE LET'S DO TWO MORE, AND PRESS AND RELEASE, AND PRESS AND RELEASE OKAY NOW LET'S WORK THE PECS YOU'RE GOING TO SIT WITH YOUR LEGS CROSSED STILL MAKE SURE THE ABDOMINALS ARE CONTRACTED AND THE SHOULDERS ARE DOWN, REACH THE ARMS OUT

YOU SQUEEZE AND PULL THE CIRCLE IN, RELEASE IT OUT 1 SQUEEZE IT IN, WE'RE GOING TO DO FIVE PULL IT IN, THIS IS 3, PULL IT IN 4, PULL IT IN, NOW STAY HERE AND RELEASE IT, NOW SQUEEZE IT OUT, RELEASE IT IN 1 SQUEEZE IT OUT 2, CAREFUL NOT THE LOCK THE ELBOWS 3, REACH, 4, THIS IS 5, NOW RELEASE IT, AND AGAIN YOU SQUEEZE IT IN AND RELEASE IT OUT 1, SQUEEZE IT IN 2, PULL IT IN, 3, PULL IT IN 4, PULL IT IN, STAY HERE, RELEASE AND SQUEEZE IT OUT RELEASE IT IN 1

THAT'S IT, 2, 3, 4, LAST ONE, 5 OKAY LET'S STRETCH OUT A LITTLE BIT PUT THE CIRCLE TO YOUR SIDE WE'RE JUST GOING TO DO A MERMAID WE BREATHE IN NOW AND JUST PRESS A LITTLE BIT OF PRESSURE ON THAT CIRCLE, MORE FOR SUPPORT THAN ANYTHING

BREATHE IN AND REACH UP, BREATHE OUT, PLACE THE HAND DOWN SAME SIDE REACH IT UP AND STRETCH, THAT'S IT, COME UP, AND DOWN LET'S DO THE OTHER SIDE AND WE BREATHE IN, BREATHE OUT, EASY, CAREFUL THAT THE SHOULDERS DOESN'T COME UP, AND REACH, THAT'S IT, GOOD

AND WE LENGTHEN UP, AND KEEP LENGTHENING AS YOU GO OVER, REACH UP, THAT'S IT OKAY, NOW, WE'RE BEEN WORKING PECS THIS WAY, NOW WE REALLY NEED TO WORK OUR RHOMBOIDS, THOSE MUSCLES IN THE UPPER MIDDLE BACK THERE, IN THAT AREA SO LET'S STAND UP AND WE'RE GOING TO GO INTO A STANDING LUNGE SO IN THIS POSITION, GET THE ONE LEG FORWARD, AND YOU'RE ON THE BALL OF THE FOOT OF THE BACK LEG WE'RE GOING TO HOLD THE CIRCLE, CAREFUL THE WRISTS AREN'T BREAKING, AND YOU'RE ACTUALLY GOING TO BE PULLING OUT, MAKING SURE IT'S COMING FROM THE BACK, AS YOU PULL OUT

SO AS WE DO THAT, LET'S GO, WE EXHALE, PULL OUT AS YOU GO INTO A SQUAT, AND RELEASE IT 1, AND PULL OUT, AND 2, AND PULL OUT, AND 3, NOW ROTATE TOWARDS THE FRONT LEG, ROTATE, PULL OUT AND COME FORWARD 1, AND ROTATE, PULL OUT AND 2, ROTATE, PULL OUT FABULOUS LET'S CHANGE LEGS SO FROM HERE, SQUAT, AND YOU JUST PULL OUT, AND 1, AND PULL OUT, CAREFUL YOU DON'T SQUEEZE THE SHOULDERS BLADES TOGETHER YOU SHOULD JUST FEEL THEM FLAT AND AGAINST YOUR RIBS

NOW ROTATE TOWARDS THE FRONT LEG, AND 1, PULL OUT AND 2, PULL OUT AND 3 LET'S TRY THIS ONE MORE TIME IT'S A GREAT EXERCISE FOR YOU SO FROM HERE, PRESS THAT LEG BACK, AND PULL OUT AS YOU GO DOWN, AND 1, AND PULL AND 2, STILL KEEP GROWING, AND 3, NOW WITH THE ROTATION, PULL IT OUT, THAT'S IT, GOOD CAREFUL YOU DON'T ARCH THE BACK AS YOU ROTATE, 2, AND ROTATE, AND 3

SWITCH LEGS GOOD, WE'RE ALMOST THERE AND PULL OUT AS YOU GO DOWN, AND PULL OUT AND 2, AND PULL OUT AND 3, NOW ROTATE TOWARDS THAT LEG, PULL OUT, ROTATE IT, THAT'S IT, CAREFUL YOU DON'T JAR THE SPINE IT'S A SMOOTH ROTATION REACH AND COME UP

OKAY, NOW WE'RE GOING TO WORK ON BALANCE AND A LITTLE BIT OF COORDINATION WE'RE GOING TO HAVE THE CIRCLES OUT IN FRONT AND YOU'RE GOING TO BE DOING A DOUBLE-TIME PULSE BUT WE'RE ALSO GOING TO BE BALANCING ON THE ONE LEG SO LET'S TRY THAT CIRCLES GO OUT IN FRONT

HERE WE GO AND WE LIFT THE LEG UP AND WE PULSE 1, AND 2, AND 3, AND 4, AND 5, AND 6, AND 7, AND 8, AND 9, AND 10 GOOD, SWITCH LEGS OTHER LEG COMES UP, DOUBLE-TIME AND 1, AND 2, KEEP IT GOING, 3, AND 4, MOVE IT, 5 AND 6, AND 7, AND 8, FROM THE SHOULDER, 9 AND 10 PLACE IT DOWN

OKAY, IN CASE WE DIDN'T GET THE FIRST TIME, REALLY GET THAT DOUBLE-TIME, WE'RE GOING TO DO IT AGAIN FROM THE SHOULDER, HERE WE GO, LEG LIFTS UP AND WE GO AND 1, AND 2, AND 3, AND 4, AND 5, BREATHE 6, 7, 8, 9, 10, GOOD OTHER SIDE LIFT THE LEG UP, BALANCE AND 1 AND 2 AND 3 AND 4, 5, 6, 7, 8, 9, 10 YES

OKAY AND HOPEFULLY EVERYBODY WAS BREATHING THROUGHOUT THAT REACH YOUR ARMS UP INTO THE AIR LET'S GET SOME TRICEPS JUST BEND THE ELBOWS, EXHALE, SQUEEZE THE CIRCLE UP 1, AND RELEASE IT BACK AND SQUEEZE IT UP 2, RELEASE IT BACK

SQUEEZE IT UP 3, KEEP GROWING NOW AND 4, AND 5 KEEP IT THERE, BEND YOUR ELBOWS, REACH THE CHEST TO THE CEILING, BREATHE IN NOW EXHALE, CONTRACT THE ABDOMINALS, THROW IT FORWARD, INHALE, CAREFULLY REACH UP, DON'T ARCH THE BACK TOO MUCH, AND EXHALE, YOU THROW FORWARD, INHALE FROM THE ABDOMINALS 3, PULL FORWARD, THAT'S IT, GOOD AND PULL FORWARD ONE MORE TIME WE'RE ALMOST THERE, AND PULL FORWARD

KEEP THE CIRCLE UP THERE NOW, REACH IT TO THE CEILING BREATHE IN AND JUST STRETCH TO THE SIDE EASY OVER AS YOU BREATHE OUT, INHALE, LENGTHEN UP WATCH THE SHOULDERS IF YOU'RE FEELING ANY TENSION HERE, YOU CAN JUST PUT YOUR CIRCLE LOW

AND REACH OVER TO THE OTHER SIDE AND WE GROW BACK TO CENTER ONE MORE TIME, AND EASY, GOOD STRETCH, YOU'VE DONE A GREAT WORKOUT, AND COME BACK UP AND TO THE OTHER SIDE, REACH UP, AND COME BACK UP AND JUST LOWER THOSE ARMS, STAY TALL, BUT RELAX YOUR HEAD FORWARD THEN RELAX YOUR UPPER BACK BEND THE KNEES A LITTLE BIT, RELAX YOUR LOWER BACK

TAKE A DEEP BREATH IN, BREATHE OUT AND START TO ROLL UP THROUGH YOUR SPINE ALLOW THOSE SHOULDERS JUST TO RELAX DOWN AS YOU LENGTHEN UP THROUGH THE TOP OF THE HEAD ONE MORE TIME ALLOW THE HEAD TO JUST RELAX FORWARD AND THEN THE WHOLE SPINE RELAXES, BEND THE KNEES AT THE BOTTOM HERE

TAKE A DEEP BREATH ROLL BACK UP, THROUGH THE SPINE, THAT'S IT, AND WE'VE MADE IT GREAT WORK THANKS EVERYONE I HOPE YOU ENJOYED THIS UPBEAT AND INTENSE WORKOUT

ADDING RESISTANCE TO STOTT PILATES MAT WORK EXERCISE, IS A GREAT WAY TO MAXIMIZE THE TONING AND STRENGTHENING BENEFITS TO MAINTAIN PEAK PERFORMANCE, IT'S IMPORTANT TO COMPLEMENT THIS MIND, BODY CONDITIONING WORK WITH REGULAR CARDIOVASCULAR EXERCISE OUR OTHER STOTT PILATES AND WALKING PROGRAMS CAN HELP YOU ACHIEVE THIS PERFECT BALANCE UNTIL NEXT TIME, STAY STRONG AND STAY FOCUSED

Source: Youtube

yoga gear
x

Check Also

Pilates für Anfänger – Diese Varianten sind interessant für Pilates Anfänger (Produktvorstellung)

Pilates for beginners / Pilates for advanced Hi, we are product junkiede We are constantly ...

Chris Lindstrom Jersey