Name: Playbook - Sarah Gluschke - Upper body PILATES workout
Uploaded: 2022-10-22T16:46:50.568Z
Duration: 27 min
Description: Upper body PILATES workout

Work your arms and upper body with this full 27 minute at-home Pilates workout.

No equipment needed, just yourself.

Follow along and sculpt your arms and core.

The workout consists of 13 exercises. Once done, there will be a cycle rest of 45 seconds. Then repeat the cycle 2 more times.

If this is too intense for you, adjust accordingly. Remember that this is your practice. Keep it fun :)

Remember that quality matters more than quantity. Execute each movement carefully, controlled and slowly. Notice all the muscles used for each movement.

Start by laying on your left side (lower knee bent + on your left forearm)
- lift the right leg up to the ceiling while moving the right hand towards the right foot

Left lateral recumbent: hand to foot

Repeat on other side:

Start by laying on your right side (lower knee bent + on your right forearm)
- lift the left leg up to the ceiling while moving the left hand towards the left foot

Right lateral recumbent: hand to foot

Start by laying on your left side
- lift the upper leg slightly off
- slowly move it in a controlled manner to the front and back, pointing the foot as you move forwards, flexing as you move backwards

Left lateral recumbent: foot swipes

Start by laying on your right side
- lift the upper leg slightly off
- slowly move it in a controlled manner to the front and back, pointing the foot as you move forwards, flexing as you move backwards

Right lateral recumbent: foot swipes

From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Kneeling push ups

Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Once extended bend at elbow and knee and move arm and leg out to the side as you exhale
- Inhale to extend

Bird dog

Start in a lateral kneeling position 
- lift the upper arm & leg into 1 straight line
- draw elbow and knee together as you exhale (allow the hip to sink down)
- inhale to extend

Elbow to knee crunches

Start in a lateral kneeling position with upper arm and leg lifted into 1 straight line
- keep both extended as you move them together in front of your body
- lower the upper leg down and extend the kneeling leg towards the front

Lateral crunches to fallen star

Start in high plank (engage the core)
- move one foot at a time out to the side and back in

High plank toe taps

Start in high plank (engage the core)
- move the right arm towards the back and up as you turn your whole body towards the right 
- lower the lifted arm close to the upper ear
- exit the same way you entered
- immediately move over to the other side