Name: Playbook - Amanda Christodoulou - Plyo-lates with Kaisa Kerwin!
Uploaded: 2021-01-18T11:49:38.733Z
Duration: 25 min
Description: Plyo-lates with Kaisa Kerwin!

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

Cakhuette

Kaisa Kerwin, the Owner of The Fit Shop NMB, joined me to bring you our first plyo-lates class !! The workout is a mix of boxing & plyometrics + Pilates. We use 1 lb. weights. You can use up to 5 pounds or nothing at all !

You can skip this if you’ve boxed before :)

Punch breakdown !

Pick up your imaginary jump rope & jump ! Stay light on your feet & get fancy if you’d like !!

Imaginary Jump Rope

Start standing. Bend at your waist to bring your hands down to the floor. Walk out to a plank position. Walk your hands back in and stand back up.

Plank Walk Outs

From a plank position, tuck your chin to your chest and create a wave through your spine to press your body into a downward dog position. Then start at your tailbone and wave to the top of your spine coming back into a plank position.

Wavy Down Dog to Plank

On all fours make a circle with your hips and shoulders. Switch directions halfway.

Spine Rolls

Jab cross
Jab cross 
Jump squat reaching weights down to the ground then pop back up to your fight stance.

Jab Cross x2 Jump Squat

Hook left. Hook right. Curtsy lunge with your left leg stepping back. Switch legs halfway.

Hook x2 Curtsy Lunge

Two tricep kick backs 4 high knees with uppercuts.

Tricep Kickbacks + Plyo Uppercuts

Start with knees in table top, head, neck & shoulders up, weights in hand. Reach arms next to ears while extending the legs out to 45 degrees. Sweep the arms out to the side and around while pulling knees back into table top.

Double Leg Stretch with weights

Inhale & pump arms 5 times.
Exhale & pump arms 5 times. 
10 sets of 10 breaths. 
(100 total)

100 with weights

5 jabs with the left arm
5 knees with the right

Jab Left Knee Right

Jab Right Knee Left

Back fist left
Back fist right 
Slip back
Slip front

Back Fist Opposite Back Fist Slip Slip 1

Back Fist Opposite Back Fist Slip Slip 2

Lie prone with weights in hand. Reach forward as far as you can, open the arms wide to a T position while lifting your chest away from the ground. Bend elbows back into the side of the body.

Breaststroke with Weights

Reach out to a T position, sweep arms forward then bend elbows and lift chest bringing hands to shoulders.

Breaststroke with Weights Reverse

Punch Kick Squat Jump left

Punch Kick Squat Jump right

4 punching high knees 
Drop down to a plank 
Jump the knees in
Jump the feet back out
Jump the knees in and pop back up

High Knees Double Burpee

Kneel down. Reach left hand to floor and extend right leg. Reach top arm straight up. Tap foot down to the floor then back up to hip height.
Switch sides.

Kneeling Side Leg Lifts

Extend the right leg. Tap the floor at a front diagonal. Arc the leg up like you’re tracing a rainbow and tap at a back diagonal. 
Switch sides.

Kneeling Side Rainbow Taps

Plyo-lates with Kaisa Kerwin!

Stairwell Conditioning Workout

Quick Powerhouse workout with foam roller

Equipment free workout

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!!!

Plyo-lates with Kaisa Kerwin!

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