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Stott Pilates Matwork & Yoga Series – Power Paced Pilates

HI THERE I'M GLAD YOU'VE JOINED US TODAY BECAUSE WE'VE GOT A GREAT WORKOUT FOR YOU, THAT'S LOTS OF FUN AND IT REALLY GET YOU ENERGIZED

THIS STOTT PILATES WORKOUT IS GREAT TO DO AFTER YOU'VE MASTERED OUR BASIC MAT WORK ROUTINE IT'S FAST PACED, WITH VARIATIONS TO INTENSIFY TRADITIONAL MAT WORK, AND GET YOUR HEART RATE UP WORKING THE ENTIRE BODY, IN JUST 30 MINUTES, IT'S AN EFFICIENT, POWER-PACKED WAY TO EXERCISE, WITH BENEFITS RANGING FROM LONGER, LEANER MUSCLES, TO BETTER POSTURE AND CORE STRENGTH PERFORMED REGULARLY IT'S ALSO GOING TO INCREASE YOUR BODY CONFIDENCE AND ABILITY TO DEAL WITH DAY-TO-DAY STRESS NOT BAD FOR A 30-MINUTE WORKOUT

WE'RE GOING TO START WITH A WARM-UP I'D LIKE TO INTRODUCE YOU TO THE INSTRUCTORS, WE'LL BE WORKING WITH TODAY, JEN AND WAYNE OKAY, LET'S BEGIN JUST SIT ON A MAT IF YOU FIND THAT YOU GET TENSION IN YOUR LOWER BACK WHEN YOU'RE SITTING, JUST GRAB A PILLOW AND SIT ON THAT

WE'RE GOING TO START BY JUST BREATHING BREATHE IN THROUGH YOUR NOSE AS YOU LENGTHEN UP THROUGH THE TOP OF YOUR EARS BREATHE OUT THROUGH YOUR MOUTH AND JUST FLEX FORWARD OVER YOUR LEGS SEND ALL THE BREATH, LIKE AN ACCORDION, INTO YOUR RIB CAGE, AS YOU BREATHE IN THROUGH YOUR NOSE AND OUT THROUGH YOUR MOUTH AND AGAIN, THREE MORE TIMES

DEEP BREATHS IN THROUGH THE NOSE, AND OUT THROUGH THE MOUTH, JUST AVOIDING LIFTING THE SHOULDERS, THAT'S IT, AND AGAIN BREATHE IN AND BREATHE OUT, LAST TIME, DEEP BREATH IN BREATHE OUT AND ROLL UP THROUGH YOUR SPINE, LENGTHENING THROUGH THE TOP OF THE EARS GREAT, NOW JUST LIE DOWN ON YOUR BACK PLACE YOUR HANDS JUST ON YOUR PELVIS, JUST TO FIND THAT NEUTRAL ALIGNMENT WHEN WE HAVE BOTH LEGS DOWN, THAT'S IT, GOOD

JUST VERY LEVEL HERE THAT'S OUR NEUTRAL, NOW WE'RE GOING TO INTO AN IMPRINT, USING THE ABDOMINALS, SO YOU BREATHE IN, AND YOU BREATHE OUT, YOU CONTRACT AND YOU JUST DRAW INTO A SLIGHT IMPRINT, BE CAREFUL YOU DON'T JAM IT DOWN INTO THE MAT, THAT'S IT, AND INHALE, RELEASE BACK TO NEUTRAL AND EXHALE, JUST USE THE ABDOMINALS, LET'S GET THEM WORKING, SO THAT WHEN YOU HAVE THE LEGS IN THE AIR, YOU'RE IN THAT IMPRINT WHEN YOU HAVE THE LEGS DOWN, YOU'RE IN NEUTRAL ONE MORE TIME, AND EXHALE, CONTRACT, KEEPING TENSION OUT OF THE NECK AND THE SHOULDERS, INHALE, RELEASE

GOOD, LET'S GO ON TO A SPINAL ROTATION JUST LIE ON YOUR SIDE JUST GOING TO OPEN UP THROUGH THE CHEST NINETY DEGREE ANGLE AT THE HIP AND JUST REST YOUR HEAD ON YOUR HANDS REACH THE OTHER ARM OUT IN FRONT, YOU BREATHE IN AND REACH IT UP INTO THE AIR

BREATHE OUT, AND GOOD STRETCH, JUST LET IT OPEN, TAKE A DEEP BREATH INTO THE RIBS, CONTRACT YOUR ABDOMINALS AND DRAW THAT ARM BACK THAT'S IT, ONE MORE TIME BREATHE IN, REACH IT UP BREATHE OUT AND STRETCH, TAKE A DEEP BREATH IN, CONTRACT YOUR ABDOMINALS TO BRING THAT ARM BACK, THAT'S IT LET'S DO THE OTHER SIDE

JUST REST YOUR HEAD IN YOUR HAND, THAT'S IT THIS IS GREAT, JUST OPEN UP THROUGH THE FRONT OF THE CHEST, ARM REACHES FORWARD, WE BREATHE IN AND REACH IT TO THE CEILING BREATHE OUT AND FEEL A GOOD STRETCH DEEP BREATH INTO THE RIBS, NOW CONTRACT THE ABDOMINALS AND DRAW THE ARM BACK THAT'S IT, ONE MORE TIME

BREATHE IN, AND BREATHE OUT, EASY STRETCH, TAKE A DEEP BREATH IN, CONTRACT THE ABDOMINALS, BRING IT BACK THAT'S GREAT OKAY LET'S GO ONTO YOUR HANDS AND KNEES WE'RE GOING TO DO A CAT STRETCH JUST TO MOBILIZE YOUR SPINE, AGAIN USING YOUR ABDOMINALS SO VERY NEUTRAL TO BEGIN WITH, VERY LONG LINE, REACH THOSE EARS AWAY, BREATHE IN

USE YOUR ABDOMINALS, BREATHE OUT AND FLEX RIGHT UP, UP, UP, LIKE A CAT HERE, RIGHT UP DROP THE TOP OF YOUR HEAD DOWN STAY THERE, BREATHE INTO THE BACK, RELEASE THE PELVIS INTO NEUTRAL, CAREFUL NOT TO EXTEND YOUR LOWER BACK, THAT'S IT, AND LENGTHEN YOUR EARS AWAY FROM YOUR SHOULDERS, BREATHE IN ONE MORE TIME, BREATHE OUT AND JUST FLEX RIGHT UP, REALLY STRETCH, UP, UP, UP, BREATHE IN AT THE TOP AND BREATHE OUT AND RELEASE IT NEUTRAL, VERY STRONG THAT'S IT, GOOD

NOW WE'RE JUST GOING TO WORK THROUGH THE SHOULDERS A LITTLE BIT, A SCAPULA ISOLATION I WANT YOU JUST TO WORK THE MUSCLES OF THE SHOULDERS AND JUST DRAW THE SHOULDERS BLADES TOGETHER, NO TOO MUCH THAT YOU START TO OVER WORK THROUGH THE NECK AND SHOULDERS, REALLY JUST TO HERE NOW PUSH AWAY WE GO INTO WHAT WE CALL A PROTRACTION, PUSH AWAY, AWAY, AWAY THAT'S IT, AND AGAIN, DRAW THEM TOGETHER

WE'RE REALLY WORKING THOSE MUSCLES, GETTING THEM WARMED UP, AND DRAW IT AWAY, REACH AWAY, LET'S DO ONE MORE TIME AND BE CAREFUL THAT THE NECK DOESN'T GO IN TO TOO MUCH EXTENSION AND PRESS AWAY, THAT'S IT, COME BACK JUST TO FIND THAT NEUTRAL PLACE VERY GOOD OKAY AND NOW LET'S JUST WORK ON SOME ELEVATION AND DEPRESSION OF THE SHOULDERS, SO YOU'RE JUST GOING TO SIT AND REACH THE ARMS UP INTO THE AIR

THAT'S IT, GOOD NOW JUST BREATHE IN AND REACH UP, BEING CAREFUL NOT TO OVER WORK THE SHOULDERS NOW JUST GLIDE THEM DOWN AND DON'T THAT'S IT, BE CAREFUL WE DON'T JAM THEM TOO FAR DOWN AND AGAIN, YOU REACH UP, AND JUST GLIDE THEM DOWN THAT'S IT, REALLY WORKING THROUGH ALL THE MUSCLES HERE ONE MORE TIME REACH UP, THAT'S IT, AND JUST GLIDE THEM DOWN

OKAY, WE'RE ALMOST READY TO GET STARTED JUST LIE ON YOUR BACK WE'LL JUST DO SOME ARM CIRCLES JUST TO WARM UP THE SHOULDER JOINTS LEGS ARE HIP-DISTANCE APART, VERY NEUTRAL WE BREATHE IN AND REACH THE ARMS ABOVE THE HEAD, BEING VERY CAREFUL NOT TO ARCH THE BACK IN THIS POSITION

THAT'S IT, KEEP THOSE ABDOMINALS WORKING TWO MORE TIMES, YOU REACH UP AND EXHALE, CIRCLE AROUND ONE MORE TIME, REACH AND CIRCLE AROUND AND REVERSE BREATHE IN AND REACH AND, SEE HOW SHE'S USING THE BREATH HERE TO MAKE SURE THAT THE ABDOMINALS ARE STABILIZING, THAT'S IT, GOOD ONE MORE TIME, REACH, AND BRING IT BACK

THAT'S IT, NOW WE'RE JUST GOING TO RELEASE THE NECK A LITTLE BIT WITH A HEAD NOD AND BREATHE IN, JUST DROP THE CHIN, CAREFUL WE DON'T JAM THE CHIN, AND RELEASE IT A LITTLE SO WE DROP THE CHIN, THIS IS THE POSITION WE'RE GOING TO HAVE THE HEAD IN WHEN WE GO INTO OUR ABDOMINALS WORK GOOD JUST DO TWO MORE, LENGTHEN IT, AND RELEASE IT, THAT'S IT, ONE MORE TIME, LENGTHEN IT AND RELEASE

OKAY LET'S START THE WORKOUT WITH SOME AB PREPS STILL IN THE SAME POSITION WE INHALE, LENGTHEN THROUGH THE BACK OF THE NECK, EXHALE, FLEX, USE YOUR ABDOMINALS, INHALE, RELEASE A LITTLE, NOW WE'RE GOING TO PULSE 6 TIMES, 1, THAT'S IT KEEP THE PELVIS NEUTRAL, 2, SLIDE THE RIBS TO YOUR PELVIS, THAT'S IT, GOOD, REACH, REACH, GOOD, INHALE, STAY, AND EXHALE, RELEASE IT DOWN TWO MORE SETS, INHALE, LENGTHEN THROUGH THE BACK OF THE NECK, EXHALE, FLEX UP, INHALE, RELEASE, NOW EXHALE, PULSE 1, ABS FLATTER, 2, 3, THAT'S IT, HE'S WORKING, 4, 5, 6 GOOD, INHALE, STAY, EXHALE, RELEASE DOWN

ONE MORE TIME KEEP THAT PELVIS NEUTRAL AND EXHALE, WE FLEX IT UP, INHALE, RELEASE, NOW IT'S JUST RIBS, 1, SLIDING TOWARDS THE PELVIS, 3, THAT'S IT, ABDOMINALS PULLING THEM, THAT'S IT, REACH, GOOD, REACH, GOOD, INHALE, STAY AND RELEASE DOWN QUICKLY ONTO YOUR STOMACH, WE'RE JUST GOING TO EXTEND YOU BACK THE OTHER WAY SO OPENING THE SHOULDERS, THAT'S IT, REACH THOSE LEGS AWAY FROM YOU, LIFE IN YOUR GLUTS BREATHE IN, OPEN THE SHOULDERS, THEY SLIDE DOWN AS YOU LENGTHEN UP THROUGH THE TOP OF THE EARS

KEEP THE BOTTOM RIBS DOWN, AND RELEASE IT DOWN INHALE, BEING VERY CAREFUL YOU DON'T COME UP TOO HIGH AND START TO FEEL IT IN YOUR LOWER BACK, AND RELEASE DOWN 2 LET'S DO TWO MORE INHALE, OPENING THROUGH THE FRONT OF THE CHEST, REACH, STRETCH THOSE LEGS AWAY FROM YOU AND RELEASE IT DOWN ONE MORE TIME, INHALE, EXTEND, OPEN THE CHEST, THAT'S IT, AND RELEASE IT DOWN

QUICKLY, SIT BACK ON YOUR HEELS THIS IS YOUR BREAK TAKE A DEEP BREATH, ROLL UP THROUGH YOUR SPINE SIT AROUND, FACE THE OTHER WAY AND WE'RE GOING TO ROLL DOWN READY FOR THE HUNDRED CAREFULLY ROLL THROUGH YOUR SPINE, THAT'S IT, BREATHE IN, IMPRINT YOUR SPINE, FLEX ONE KNEE IN AND THEN THE OTHER

ON THE EXHALE WE'RE GOING TO EXTEND THE LEGS AWAY SO WE BREATHE IN, EXHALE, PREPARE, REACHING UP, THAT'S IT HUNDRED, HERE WE GO, WE PULSE, IN 2,3,4,5, EXTEND 2,3,4, 10, IN 2,3,4,5 EXTEND 2,3,4,20, IN 2,3,4,5, DON'T REACH TOO LOW IF YOU FIND YOU'RE ARCHING YOUR BACK, IN 2,3,4,5 AND EXHALE, 2,3,4,40, IN 2,3,4,5 AND REACH, 2,3,4,50, REALLY REACH, REACH, REACH, REACH AND REACH, 2,3,4,60, ABS, ABS, ABS, ABS, AND REACH 2,3,4, 70, SMILE 2,3,4,5, AND EXHALE 2,3,4,80, PULSE IT 2,3,4,5, REACH THOSE LEGS, GOOD, AND IN 2, 3,4,5, AND EXHALE 2,3,4, 100 YOU MADE IT, FLEX IT IN REACH, REACH, REACH, THAT'S IT, RELEASE IT DOWN

GOOD HALF ROLL BACK CAREFULLY HOLD ON TO ONE LEG, ROLL THROUGH YOUR SPINE AS YOU ROLL UP GOOD REACH THE ARMS FORWARD 8 TIMES

YOU JUST ROLL BACK AS YOU EXHALE, THROUGH THE LOWER BACK, ARMS JUST OVER YOUR HEAD INHALE, REACH, SO IT JUST INTENSIFIES IT A LITTLE BIT, AND EXHALE, BE CAREFUL THE SHOULDERS DON'T RAISE UP, ROLL THROUGH YOUR BACK, THAT'S IT, AND REACH BE CAREFUL YOU DON'T ARCH YOU ROLL THROUGH THE LOWER BACK, 3, AND REACH IT FORWARD, AND ROLL THROUGH, LENGTHEN THROUGH HERE, GOOD AND REACH, GOOD, AND ROLL THROUGH THE LOWER BACK, GOOD TWO MORE

THAT'S IT, AND ROLL THROUGH, USE THOSE ABDOMINALS, SHOULDERS DOWN, LAST TIME, ROLL THROUGH, REACH IT FORWARD, RIGHT INTO THE SPINE TWIST ON YOUR KNEES, OR IF YOU HAVE ANY PAIN IN YOUR KNEES YOU CAN DO THIS STANDING ARMS REACH OUT TO THE SIDE WE'RE GOING TO BEND THE BACK ELBOW AS YOU ROTATE TOWARDS IT AND EXHALE, 1, 2, 3, INHALE, REACH, EXHALE, OTHER SIDE 1, USE THOSE ABDOMINALS, ROTATE, ROTATE, REACH IT FORWARD

OTHER SIDE, 1, 2, 3, AND REACH, THAT'S IT, AND 1, FURTHER, 2, FURTHER, THAT'S IT, GOOD LAST SET, AND 1, 2, 3 AND REACH AND 1, THIS SHOULD FEEL GREAT, THAT'S IT, REACH, INHALE AND COME FORWARD OKAY, READY FOR THE SINGLE LEG STRETCH JUST LIE DOWN ON TO YOUR BACK AGAIN WE'RE GOING TO INHALE FOR 2 LEGS AND EXHALE FOR 2 LEGS ON THE EXTENSION

PLACE YOUR HANDS BEHIND YOUR HEAD, JUST TO INTENSIFY IT EXHALE, JUST IMPRINT THE SPINE AND BRING ONE LEG IN THEN THE OTHER, THAT'S IT INHALE, EXHALE, YOU FLEX UP, READY TO INHALE, REACH, 1,1, EXHALE, 2,2, THAT'S IT, 3, GOOD AND 4, THAT'S IT, REACH THE LEG, 5, SCOOP THEM DOWN AND 6, THAT'S IT, AND 7, LAST SET BEFORE WE GO INTO OBLIQUES GOOD, BRING THE LEGS TO TABLETOP AND INHALE OVER AND OVER, EXHALE, 2, 2, REALLY ROTATE, 3, GOOD AND 4, THAT'S IT, RIGHT OVER, 5 KEEP UP THERE

6 AND 7, LAST SET 8, GOOD, BRING THOSE KNEES TOGETHER AND RELEASE IT DOWN TAKE A BREAK, INHALE, DOUBLE-LEG STRETCH INHALE AS YOU EXTEND YOUR ARMS EXHALE, FLEX UP, THAT'S IT, SO INHALE, EXTEND LEGS AND ARMS, EXHALE, CIRCLE AROUND AND SCOOP, INHALE, BE VERY CAREFUL THE LEGS DON'T GO TOO LOW AND YOU ARCH YOUR BACK REACH, AND 3, INHALE, REACH, AND 4, AND REACH AND 5, THAT'S IT, AND REACH AND 6, REACH AND 7, ONE MORE, THEN WE'RE GOING TO THE SCISSORS, 8, HERE WE GO AND EXHALE, WE PULSE, 1,1, AND 2, THAT'S IT, HAND REACHED TOWARDS LEGS, EXHALE, REACH THE LEGS AWAY, INHALE, BRING IT UP

JUST A DIFFERENT VARIATION TO WHAT YOU'RE USED TO HERE WE GO AGAIN AND 1 ON THE EXHALE, AND SWITCH LEGS ON THE EXHALE, INHALE, BOTH LEGS COME UP TOGETHER, EXHALE, REACH THEM AWAY, INHALE, WE BRING THEM BACK UP AND AGAIN, PULSE, 1,1, AND REACH, REACH, INHALE, BOTH LEGS COME TOGETHER NOW EXHALE, REALLY CONTRACT, VERY CAREFULLY, BRING THEM UP AND AGAIN, AND 1,1, THAT'S IT, AND REACH THE LEG AWAY, ARE WE WORKING HARD, I THINK SO, SMILE EXHALE, REACH IT AWAY, AND BRING IT BACK UP

TWO MORE SETS, WE'RE ALMOST THERE AND REACH 1, GOOD, OH HE FEELS GREAT, THAT'S IT, GOOD INHALE, COME UP, EXHALE, REACH, GOOD LAST SET, WE'RE ALMOST THERE AND 1, REACH IT AWAY, LONG, REACH IT, ABS ARE FLAT, COME UP, EXHALE, CAREFULLY REACH, INHALE, BRING IT UP, BEND THE KNEES INTO YOUR CHEST, HOLD AND RELEASE CAREFULLY DOWN

ALL RIGHT, SHOULDERS SHOULDER BRIDGE PREP ARMS ARE DOWN BY YOUR SIDE LEGS ARE HIP-DISTANCE APART PULSING THE HIPS UP THREE TIMES WE BREATHE IN TO PREPARE

EXHALE, PICK THE PELVIS UP, INHALE, WE RELEASE IT A LITTLE BIT, USE THOSE GLUTS AND HAMSTRING AND WE JUST PULSE UP, 1, AND 2 AND 3 INHALE STAY, EXHALE, RELEASE OKAY LET'S GO ONTO YOUR STOMACH, ONE-LEG KICK PREP, JUST TO WORK THE HAMSTRINGS PUT YOUR FOREHEAD ON YOUR HANDS, REACH THOSE LEGS AWAY, LONG, LONG LINE REACH AWAY AND JUST FLEX THE KNEE AND POINTING THE FOOT, 1, THEN FLEX THE FOOT AND REACH IT OUT, 5 SETS, AND 1, THAT'S IT, 2, THAT'S IT AND REACH, GOOD

AND 2, PULL IT IN AND REACH AND REALLY PULL IT IN, GOOD AND REACH THIRD SET, 1, 2, REACH, STRETCH IT AWAY, AND PULL IT IN GOOD, AND REACH IT AWAY AND 1 AND 2 AND REACH IT AWAY, THAT'S IT, 1, 2, LAST SET REALLY WORK THROUGH THOSE LEGS, REACH THEM AWAY FROM YOU LAST ONE, GOOD

IN AND REACH RIGHT INTO THE BREAST STROKE FROM HERE, ALL YOU'RE GOING TO DO IS REACH THE ARMS STRAIGHT OUT IN FRONT OF YOU, INTO A HOVER POSITION, THAT'S IT, REACH THEM OUT IN FRONT OF YOU AND OPEN THEM WIDE AS YOU BREATHE IN RIGHT AWAY, EXHALE, DIVE FORWARD, REACH, AND INHALE CAREFUL YOU DON'T COME TOO HIGH AND TAKE IT IN YOUR LOWER BACK

EXHALE, DIVE IT AWAY 3, REACH UP, TWO MORE, AND ABDOMINALS CONTRACT TO PULL YOU FORWARD, AND WIDE OPEN THE CHEST LAST TIME, THIS SHOULD FEEL GREAT, AND OPEN AND REACH IT BACK GOOD JUST PUSH BACK INTO A SHELLS STRETCH, THIS IS YOUR BREATHER AND EASY BREATHE IN, BREATHE OUT AND ROLL UP AND WE'RE GOING TO GO INTO THE SAW

JUST SITTING ON YOUR PILLOW AGAIN, IF NECESSARY, LEGS JUST WIDER THAN YOUR SHOULDERS, ARMS ARE OUT TO THE SIDE WE BREATHE IN AND ROTATE, LENGTHENING UP THROUGH THE TOP OF YOUR EARS USE THIS AS YOUR BREATHER BREATHE OUT AND GOOD LONG STRETCH, OPPOSITE HIP STAYS PLANTED DOWN INHALE, WE ROLL UP, LENGTHENING TO THE TOP OF THE EARS, EXHALE, COME BACK TO CENTER

AND INHALE, ROTATE, THIS SHOULD FEEL GREAT NOW AFTER THAT, AND EXHALE, REACH, THAT'S IT, GOOD STRETCH INHALE, ROLL UP, LENGTHEN THROUGH THE TOP OF THE EARS AND COME FORWARD LAST TIME, BREATHE IN AND ROTATE, AND DOESN'T THAT FEEL GREAT STRETCH OUT AND INHALE, ROLL UP AND COME BACK TO CENTRE OTHER SIDE, AND ROTATE, LENGTHEN UP, AND JUST REACH, REACH, REACH, GOOD LONG STRETCH, GOOD LONG STRETCH, THAT'S IT, GOOD, ROLL UP

LET'S DO SOME SIDE KICKS LIE ON YOUR SIDE AND LINE YOUR BACK UP WITH THE EDGE OF THE MAT AND ANGLE YOUR, THAT'S IT, YOUR LEGS FORWARD TOWARDS THE FRONT LAY YOUR HEAD ON YOUR ARM, THAT'S IT, OTHER HAND IN FRONT, READY FOR 10 WE KICK FORWARD EASY PULSE, 1,1 AND REACH IT BACK, EXTENDING THE HIP, CAREFUL NOT TO ARCH YOUR BACK, AND AGAIN 2, EASY UP AND REACH IT BACK, AND 3, COME FORWARD, FORWARD, AND REACH IT BACK, WE'RE GOING TO PICK THE PACE UP A LITTLE, AND 4, UP AND REACH IT BACK, AND 5, AND REALLY USE THE GLUTS TO PULL BACK, AND HAMSTRINGS, AND 6, THAT'S IT, AND KEEP THIS DISTANCE, BE CAREFUL NOT TO ARCH, AND 7, THAT'S IT, GOOD, AND REACH IT BACK, AND 8, WE PULSE UP, AND REACH IT BACK, KEEP THOSE ABDOMINALS CONTRACTED, 9, REACH AND PULL IT BACK, LAST ONE AND 10, GOOD AND REACH IT BACK NOW JUST ANGLE YOUR LEGS DOWN ONE LONG LINE

WE'RE GOING TO DO A HIGH KICK WE JUST LET THE LEG ROTATE, OPEN IT UP, ALL THE WAY UP, AND BRING IT BACK DOWN GOOD AND ALLOW IT TO COME ALL THE WAY AND BRING IT TOO GOOD

FIVE TIMES ALL THE WAY, AND BRING IT 3, THAT'S IT, AND REACH IT UP, THIS SHOULD FEEL GREAT AND 4, ONE MORE TIME, REACH IT UP AND 5 NOW LITTLE SCISSORS BOTH LEGS REACH OFF THE MAT, PARALLEL AND WE JUST BREATHE IN AS YOU 1, 2, 3, 4, 5 AND DOUBLE-TIME 2, 3,4,10, PICK UP THE PACE, 3, 4 5, AND DOUBLE-TIME 2,3,4, 20, LAST SET 2,3,4,5, AND EXHALE, 2,3,4,30 PLACE BOTH LEGS DOWN

TOP LEG JUST LIFTS UP A LITTLE MORE, WE'RE GOING TO CIRCLE IT FOR 10 AND 1, 2, REALLY WORKING, 3, THAT'S IT, THROUGH HERE, THAT'S IT, GOOD REACH IT, REACH IT, REACH IT, GOOD AND NOW REVERSE, AND CIRCLE, 2,3,4,5,6,7,8,9, 10, GOOD RELEASE IT DOWN

OKAY GREAT, LET'S GO ONTO THE OTHER SIDE SWING THOSE LEGS AROUND, THAT'S IT MAKING SURE YOU DON'T ARCH THE BACK AS YOU EXTEND THE LEGS BEHIND YOU HEAD ON YOUR ARM, HERE WE GO REACHING FORWARD AND REACH 1, 2, AND EXHALE, PULL IT BACK AS YOU CONTRACT THE ABDOMINALS AND 2, THAT'S IT, AND REACH IT BACK, AND FORWARD 3, UP AND REACH IT BACK, GOOD, AND FORWARD 4, 2, AND REACH, AND FORWARD 5, UP AND REACH IT BACK, GOOD, AND KICK IT FORWARD, NOT TOO MUCH OF A KICK THOUGH

THAT'S IT, AND REACH, WE HAVE THREE MORE AND REACH IT BACK, GOOD, TWO MORE, UP 2, AND REACH IT BACK, GOOD AND REACH UP, GOOD AND SWING IT BACK, THAT'S IT, GREAT OKAY NOW JUST LENGTHEN THOSE LEGS DOWN ONE LONG LINE WE GOT THE HIGH KICKS, SO HERE WE GO

AND BRING IT UP AND RELEASE IT DOWN ABS CONTRACT, REACH IT UP AND 2, FIVE TIMES REACH IT UP AND 3, AND REACH, AND 4, ONE MORE TIME, REACH AND 5 NOW LET'S GET THOSE SCISSORS GOING REACH THOSE LEGS AWAY

BREATHE IN AS WE GO FOR FIVE AND IN 2,3,4,5, AND OUT 2,3,4,10, AND IN 2,3,4,5, ABS TIGHT, 2,3,4,20, IN 2,3,4,5 AND OUT 2,3,4,30 GREAT OKAY, INTO THE LEG CIRCLES REACH THAT TOP LEG UP AND WE JUST CIRCLE AND 1 AND 2 AND 3 AND 4, KEEP IT MOVING GUYS, 6, 7, 8, 9, 10 AND SMILE

1, 2,3,4,5,6,7,8, 9, 10, REACH IT AND PLACE IT DOWN SPINE STRETCH FORWARD, HERE'S YOUR BREAK SWING THOSE LEGS AROUND, REACH THE LEGS OUT, SIT ON THE PILLOW HERE, IF YOU FEEL ANY STRESS IN YOUR BACK LENGTHEN UP, BREATHE IN, BREATHE OUT AND JUST FLEX FORWARD, EASY OVER TAKE A DEEP BREATH IN AND EXHALE, ROLL UP THROUGH THE SPINE, ONE MORE TIME

JUST A SHORT BREAK, AND EXHALE, REACH IT FORWARD, FLEXING THROUGH THE SPINE, INHALE, AND EXHALE, ROLL UP THROUGH THE SPINE, THAT'S IT, READY FOR THE LEG PULL FRONT PREP ON ALL FOURS, CURL THE TOES UNDER, STABILIZE THOSE SHOULDERS, BREATHE IN TO PREPARE BREATHE OUT, LIFT THE KNEES OFF, HERE WE GO BREATHE IN, NOW PULSE THE LEG RIGHT UP, AND IT REACHES UP 1, A LITTLE HIGHER, 2, REALLY WORKING THROUGH HERE, 3, AND RELEASE AND AGAIN, 1, 2, 3, AND ONE MORE SET HERE

AND 1, THAT'S IT, ABS TIGHT, 3, AND PLACE IT DOWN OTHER LEG, AND EXHALE, YOU PULSE IT UP, 1, KEEP THE ABS TIGHT, CAREFUL NOT TO ARCH THE BACK, THAT'S IT, AND RELEASE AND 2, 2 STABILIZING THE SHOULDERS ALL THE TIME AND 1, 2, 3, PLACE IT DOWN JUST TAKE A LITTLE BIT OF A BREAK, PUT THE KNEES DOWN AS YOU, THAT'S IT, GOOD, BREATHE IN

BREATHE OUT, RECUPE HERE AND HERE WE GO AGAIN AND EXHALE, LENGTHEN IT UP, 1, 2, 3, AND RELEASE AND UP, REALLY WORK GLUT AND HAMSTRING, THAT'S IT, AND RELEASE, AND 1, 2, 3, AND RELEASE OTHER LEG, STABILIZE THAT LOWER BACK, USE THE ABDOMINALS, AND EXHALE, PULSE IT 1, 2, 3 AND RELEASE TWO MORE SETS

ALMOST THERE, 2, 3 AND RELEASE AND REACH IT, 2, 3, PLACE IT DOWN, DON'T LOSE IT ALL, CAREFULLY LOWER YOUR KNEES READY FOR THE SIDE BEND THIS SHOULD FEEL GREAT NOW JUST SITTING ON ONE HIP, THAT'S IT, GOOD

STABILIZE THAT SHOULDER ALL WE'RE GOING TO DO IS BREATHE IN AND COME ALL THE WAY UP AND STRETCH ALL THE WAY UP, THAT'S IT, AND PLACE IT DOWN JUST UP ONTO THE KNEES, BUT YOU REACH THAT ARM ALL THE WAY UP, INHALE ALL THE WAY, GOOD STRETCH THROUGH THE SIDES THIS SHOULD FEEL GREAT AFTER THAT AND ONE MORE TIME

REACH UP, STRETCH, THIS IS A LITTLE BIT OF A BREAK, AND PLACE IT DOWN LET'S GO ON TO THE OTHER SIDE THEY KNOW WHAT'S COMING AFTER THIS, PUSHUP PREP BUT LET'S GO TO THE OTHER SIDE, LET'S MAKE SURE YOU'RE EVEN

REACH ALL THE WAY UP AS YOU BREATHE IN ABS ARE STILL CONTRACTED AND DOWN, AND BREATHE IN AND REACH IT UP, RIGHT UP, GOOD, STRETCH, GOOD AND DOWN LAST TIME, AND REACH ALL THE WAY UP, AND DOWN OKAY

PUSHUPS HERE WE GO JUST PLACING YOUR FINGERTIPS TOWARDS EACH OTHER SO WE GET A LITTLE MORE PEC FOR THE FIRST ONE YOU CAN KEEP YOUR KNEES UP OR WAYNE, IS GOING TO SHOW UP PERFECTLY, THE FULL PUSHUP HERE WE GO, 10 TIMES AND LOWER DOWN, AND PRESS IT UP ONCE, AND LOWER DOWN, REACH THE SHOULDERS, 2, ABS ARE WORKING LIKE CRAZY, 3, REALLY PULL THOSE LEGS TOGETHER, HELP YOU STABILIZE, THAT'S IT, 5, SQUEEZE THOSE LEGS TOGETHER AND 6, YES WE ARE ALMOST THERE, 7 YOU ARE GOING TO FEEL SO GREAT AFTER THIS, 8, GOOD, REACH, 9, REACH 10, GOOD

JUST PLACE THE KNEES DOWN IF THEY WERE UP TAKE A LITTLE BIT OF A BREAK CHANGE YOUR HAND POSITION NOW BY ANGLING THE ELBOWS BACK IN TOWARDS OUR BODY, WE CAN GET A LITTLE MORE TRICEPS BREATHE IN, PREPARE, HERE WE GO

EXHALE, REACH IT OUT, AND HERE WE GO, LOWER DOWN AND PUSH IT UP, 1, TEN TIMES, AND 2, THIS IS SO GOOD FOR YOU, AND 3, GOOD, AND 4, THAT'S IT, DOWN AND 5, BE CAREFUL THAT THE NECK DOESN'T PUSH FORWARD, CHIN PUSHES FORWARD, GOOD, AND REACH IT UP, WE ARE ALMOST THERE, GOOD, TWO MORE, YOU CAN DO IT, PUSH UP, ONE MORE AND PRESS UP YES, ALL RIGHT I AM IMPRESSED VERY GOOD SIT BACK INTO A SHELL STRETCH AND JUST TAKE A LITTLE BREAK GUYS

THAT'S IT, GOOD ALL RIGHT YOU DESERVE TO BREATHE HERE ROLL UP THROUGH YOUR SPINE, GOOD LET'S JUST FINISH OFF WITH A LITTLE ROLL DOWN GOOD WORK THERE

OKAY CROSSING YOUR LEGS, BREATHE IN, LENGTHEN UP THROUGH THE TOP OF YOUR EARS THIS IS YOUR REWARD IF YOU GOT THROUGH ALL THAT, AND EXHALE, JUST ROLL DOWN THROUGH YOUR SPINE EASY OVER TAKE A DEEP BREATH IN, USE THE BREATH TO HELP RELAX YOU NOW, AND EXHALE, ROLL UP YOU'VE DONE A GREAT WORKOUT

AND BREATHE IN AND ROLL DOWN, EASY, EASY, EASY NOW JUST LET YOUR BODY START TO CALM DOWN, RELAX THE NECK AND EXHALE, ROLL UP, THAT'S IT, ONE LAST TIME, TAKE A DEEP BREATH AND EXHALE, ROLL DOWN, EASY OVER, BREATHE IN AND ROLL UP THROUGH YOUR SPINE GREAT WORK I HOPE YOU'RE FEELING, STRONG, TONED AND REVITALIZED

PICKING UP THE PACE IS GREAT WAY TO KEEP YOU MOTIVATED AND ENERGIZED AND WHEN YOU ALTERNATE THIS WORKOUT WITH ONE OF OUR FITNESS WALKING PROGRAMS, YOU'LL GET MAXIMUM BENEFIT UNTIL NEXT TIME, KEEP FIT, AND STAY ENERGIZED

Source: Youtube

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