Name: Playbook - Amanda Christodoulou - Equipment free workout
Uploaded: 2021-01-18T11:49:18.771Z
Duration: 30 min
Description: Equipment free workout

you won’t need a thing but your own body to get this killer workout in with me today !

Place hands on ribcage. Inhale through the nose to expand ribs laterally. Exhale through the mouth and draw abdominals in while bringing the ribs back together. Continue to pull abs in deeper on each repetition. Watch that shoulders and chest stay open rather than rounding forward on the exhale.

Diaphragmatic Breathing

Stand tall. Start rolling down to a forward fold by tucking chin to chest and peeling spine down one bone at a time. Relax and the bottom, then stack the spine up until you’re standing taller than before.

Spinal Roll Downs

Lay flat on your mat. Reach fingertips up to the ceiling. Inhale, curl head neck & shoulders up. Exhale, roll up the rest of the way. Keep arms parallel to legs. Tuck tailbone under and articulate spine one bone at a time back down to the mat. Repeat 6 times. Try to make these smoother on each rep.

Full Roll Up

Lay flat with arms by your sides pressing firmly into the mat. Sweep one leg up as high as you can without bending the knee. Start making circles with the leg across the midline of your body. Exhale each time the leg comes around. Keep shoulders & hips anchored to the mat. Reverse the direction of your circles after 10 reps. Then switch legs.

Single Leg Circles

Jumping Jacks

Start with feet together. Step one foot back into a reverse lunge. Step the foot back 6 inches further. Step the foot forward 6 inches again. Drive the back leg up to a knee drive and jump up! Land and repeat 8 on one leg before switching.

lunge tap backs to jump

lift one leg and the opposite arm while maintaining a high plank. 5 on each arm + leg.

full plank bird dogs

Start in a high plank. Lower your knees to the ground first, lift your feet then bend your elbows to lower your chest down to the ground. Keep your elbows tight to your ribcage to focus on the triceps. exhale to press your check back up. Lift your knees back up to a full plank.

modified tricep push up

Start in a high kneel position. Step one foot up at a time to a low squat. Jump straight up. Land in a squat. Lower the knees down one at a time to a high kneel and repeat.

prisoner squat jumps

Lay on your back with your feet elevated. You can use a bench or couch or chair as long as it is secure ! Press the arms into the ground. Thrust your hips up and squeeze your glutes at the top. Lower down.

decline hip thrusts

Start in a high plank position. Drop down to a fast push-up lifting your hands off the floor briefly. Exhale to press back up.

Reactive push ups

Start in a bear plank. Jump both feet up. Kick heels to the glutes. Land on both feet and kick one leg to the opposite side. Lift the opposite side arm pointing the elbow back. Return to center for another jump and kick with the other leg. 5 on each leg.

kick through to jump

Equipment free workout

Stairwell Conditioning Workout

Quick Powerhouse workout with foam roller

Only 8 repetitions on ech side of the last exercise. I was dying. But good workout 💪

Cakhuette

Plyo-lates with Kaisa Kerwin!

Wall Workout

Full Body Hotel Gym Workout

Sonya

Pilates Body Towel Workout

Pilates Body Reformer/Tower Workout

Pilates Body Core Add On

I loved this! Can you do more Pilates with weights? It was amazing and the weights made it so much harder and more toning. 💛 Thank you!

Maria

Just did a nice long walk around Seattle, went back to my room and just did this work out, perfect time and just what I needed!!! 💕💕💕 love this!!!

Equipment free workout

More workouts from Amanda Christodoulou