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Optimal Mix: 5-6 weekly workouts

LES MILLS PILATES #02 45 min

44m

Duration: 44 minutes
Equipment: None required
Presenters: Glen Ostergaard, Kylie Gates, Levi Farrell

1. WARM-UP
Pool Party performed by Dylan Sitts
Moves: Pilates Breath, Hip Bridge, Lying Star Stretch, Crunch & Knee Drops, Half Roll Down, Roll Up

2. ABDOMINAL SERIES 1
Joy performed by Partyclops made famous by Colour Castle
Moves: Slow Roll Up, Roll Up, 100s, Single-Leg Circles (In & Out), Crunch Up

3. ABDOMINAL SERIES 2
OMG performed by Seth Said NEIN made famous by Sampa the Great
Moves: Slow C-Crunch, Shoot-Outs, Knee Drops Combo, Single-Leg Stretch, Hip Bridge Pulses, Cross Crawl

4. SIDE SERIES
Can't Pin Me Down performed by House Of Say
Moves: Side-Lying Front Kick, Side Hover Crunch, Side Hover & Leg Lift, Walking Legs

5. PLANK SERIES
Free performed by Fringed Toast made famous by Ultra Naté
Moves: Swan Stretch, Plank On Knees, Plank On Toes, Side Plank, Front Kick, Kickback, Pulses, Tabletop, Pull-Through

6. POWER SERIES
We Own the Sky performed by PowerGridz made famous by M83
Moves: Single-Leg Hip Bridge, Frog Crunch, Shoot-Out, Frog Crunch Pulses, Teaser

7. BACK SERIES
Tembla (Instrumental) performed by Fre$ko
Moves: Iguana Sequence, Swimmers, Pointer, Knee Crunch, Diagonal Pointer Pulses

8. COOLDOWN
Dance of the Crab performed by The County Head Search made famous by Barry Can't Swim
Moves: Hip Flexor Stretch, Twist, Chest Stretch, Aeroplane, Breath

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