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Optimal Mix: 5-6 weekly workouts

LES MILLS PILATES #04 45 min

43m

Duration: 43 minutes
Equipment: None required
Presenters: Summer Bradley, Levi Farrell, Vili Fifita

1. WARM-UP
Sunshine performed by nothanks
Moves: Pilates Breath, Hip Bridge, Half Roll Down, Knee Drops on Elbows, Supine Twist, Leg Swings

2. ABDOMINAL SERIES 1
Fruits performed by uwu
Moves: Single-Leg Circles, Crunch, 100s, Roll Up

3. ABDOMINAL SERIES 2
Mama Funk performed by spring gang
Moves: Single-Leg Stretch, Double-Leg Lower, Knee Drops on Elbows, Swan Stretch

4. SIDE SERIES
Diamonds On My Wrist (Instrumental) performed by JIM JUNK
Moves: Assisted Side-Leg Stretch, Side-Leg Lifting Sequence, Side Hover, Leg Lift, Rolling Hover, Side Rolling Hover Combo

5. PLANK SERIES
Mawalu performed by OZUMBA
Moves: Plank On Knees, Plank, Side Plank, Leg Lift, Plank Swimmers, Tabletop

6. POWER SERIES
My Love performed by Tom Broome feat. Estella
Moves: Knee Drops, Knee Drops Combo, Crunch with Vertical Legs, Single-Leg Hip Bridge Combo, Single-Leg Teaser

7. BACK SERIES
Want You Bad, Love (Extended Version) performed by House Of Say
Moves: Back Extension, Cobra Back Extension, Prone Scorpion Leg Raise, Grasshoppers, Rainbow Pointers

8. COOLDOWN
Can You Feel It performed by Ethan Anson
Moves: Kneeling Extended Hip Flexor Stretch, Aeroplane Sequence, Hip Flexor Stretch with Side Bend, Down Dog, Lunge Flow Sequence, Chest Stretch

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