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Optimal Mix: 5-6 weekly workouts

LES MILLS PILATES #03 45 min

40m

Duration: 40 minutes
Equipment: None required
Presenters: Kylie Gates, Vili Fifita, Summer Bradley

1. WARM-UP
bam. bam. performed by Yomoti
Moves: Pilates Breath, Hip Bridge, Supine Twist, SLow Knee Drops, Leg Split, Half Roll Down, Star Stretch

2. ABDOMINAL SERIES 1
Angels By My Side performed by Avanca De Nu made famous by Sophie Lloyd feat. Pauline Taylor
Moves: 100s, Roll Up, Single-Leg Circles, Crunch, Stretch

3. ABDOMINAL SERIES 2
Meet Me Outside performed by Dan Draper
Moves: Single-Leg Stretch, Single-Leg Circle Out, Double-Leg Circles Out, Knee Drops, Leg Split

4. SIDE SERIES
Ayre performed by Blendwise feat. D4Y
Moves: Side-Lying Inside Thigh Lift, Pulses, Horse Stance, Scorpion to Firefly

5. PLANK SERIES
Cuídate performed by Hola Hola
Moves: Plank, Iguana, Tabletop, Leg Extension, Static Tabletop

6. POWER SERIES
The Last Goodbye performed by Douton made famous by ODESZA feat. Bettye LaVette
Moves: Hip Bridge, Pulses, Single-Leg Circle In & Out, Shoot-Outs, Single-Leg Teaser, Teaser

7. BACK SERIES
Good Times Are Coming performed by L.M. Styles
Moves: Pointer, Scorpion Sequence, Back Extension, Prone Aeroplane, Heel Beats, Static Back Extension

8. COOLDOWN
Only U performed by Ceau Nebel made famous by Ashanti
Moves: Aeroplane Twist, Static Squat, Hip Flexor Stretch, Chest Stretch, Side Bend, Breath

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