Name: Playbook - Amanda Christodoulou - Pilates Body Weighted Workout
Uploaded: 2021-01-18T11:49:56.796Z
Duration: 25 min
Description: Pilates Body Weighted Workout

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!!!

Using lightweights we will work all sides of the body. Use 1-3 lb weights. If they become too heavy at any time you can always drop them!

Sit tall with knees bent, feet flat on the mat, weights in hands. Do small, controlled lowers and lifts of the torso. Complete 10 reps then tap weights together 10 times maintaining scooped ab position. Finally reach side to side with the weight reaching past your shin 10 times.

1/2 Roll back with weights

Lay flat on your mat with legs glued together and weights in hands directly above shoulders. Inhale, curl head, neck & shoulders up. Exhale, roll the rest of the way up. Reach as far forward as possible with the weights. Scoop your tailbone under and roll the spine back down to the mat.

Roll Ups with weights

Curl head, neck and shoulders up with weights in hands, knees in table top position. Start pumping arms on an inhale. Inhale & pump 5 times, exhale & pump 5 times. Repeat 10 sets of those 10 breaths. Options to extend legs out to 45 degrees, or extend one leg on the inhales and the opposite leg on the exhales.

Pilates Hundred with weights

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

Wrap arms around legs and grab ankles. Squeeze heels together. Inhale to rock back to the tips of the shoulder blades. Exhale to rock back up balancing at the top. Don’t let the feet hit the ground.

Rolling Like A Ball

Lay down with legs in table top position. Curl head, neck and shoulders up & place both hands gently on the right knee. Extend left leg out to a 45 degree angle. Switch legs. Challenge yourself by curling up to the leg rather than squeezing the knee into the chest. Inhale on one leg, exhale on the other. Do 10 sets.

Single Leg Stretch

Bring knees to a table top, curl head, neck & shoulders up. Inhale, reach arms long by your sides. Extend legs out to 45 degrees while reaching arms next to your ears. Exhale, sweep arms around and pull knees back into table top. Keep shoulder blades off mat the whole time. Challenge yourself by bringing knees just over the hips instead of all the way into the chest. Squeeze the glutes when you extend your legs.

Double Leg Stretch

Curl Head neck and shoulders up with knees in table top position. Stack palms and place hands behind the back of the head. Exhale to twist opposite underarm to one knee and extend the other leg out to 45° switch sides. Curl up a little bit higher in the center rather than lowering shoulder blades down each time. One each directions is 1 rep.

Criss Cross

Sit tall. Separate feet just wider than the hips. Reach arms straight out and activate them. Inhale, tuck chin towards chest and start sliding hands forward on an imaginary flat surface. Try to move one bone of your spine at a time. The further forward you reach, the deeper you pull your abdominals in. When you can’t go any further take an inhale. Exhale while stacking your spine back up one bone at a time.

Spine Stretch Forward

Lie prone with weights in hands beneath shoulders. Press tops of feet down into your mat as you pull your abs up. Lift chest above the floor. Keep gaze towards the front edge of your mat. Reach arms straight ahead, circle them out to the side while lifting chest up. Bend elbows back in and repeat. After 8 reps, reverse the direction of your circles. 
To reverse: reach arms out to a T position, circle them to reach straight ahead, then bend the elbows into your sides while lifting your chest. Repeat 8 times.

Breaststroke with weights

Lie prone with weights in hands. Elbow bend to bring weights next to the ribcage. Hover weights above the mat. Kick arms straight back while lifting the chest up. Lower chest, bend elbows to return to start position. Don’t let the weights hit the mat until the set is over.

Prone Tricep Kick Backs

Kneel on one knee with opposite leg stretched out to the side. Drop one hand down to the mat and reach the opposite arm straight up with the weight in hand. Repeat each variation 10 times.
1. Lift leg to hip height then tap down to the mat.
2. Lift the leg to hip height and pulse up.
3. Lift leg to hip height and create small circles.
4. Reverse the circles.
Switch sides.

Kneeling side Kick series with weights

Repeat 15-20 of each of the following variations. 
1. Lateral raises
2. Palm flips.
3. Micro reaches traveling in & out.
4. Flip palms back and pulse.
5. Small circles forward.
6. Small circles back.
7. Criss crosses.
8. Underhand criss crosses.

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

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