Pilates Bootcamp

21 Aug

Pilates tomorrow — here’s a workout I’m thinking about

warm up: neck circles, shoulder circles, twist and reach, wide squat shoulder to knee, side lunge stretch

upper body/core:

  • golf ball arms 45 sec each direction
  • arm raises (like jumping jacks) 45 sec
  • soccer ball arms 45 sec each direction
  • eagle arm chest press pulse 90 seconds
  • triceps push up 8 tempo, 4 4count up/down
  • 1/2 cobra push up 22x hold last one 10 seconds
  • tricep dips 15x
  • tricep dips with leg kick 12x/leg
  • reverse plank hold 10 sec, dip 8x, hold 10 sec

core/planks

  • roll up x5
  • single leg extension (100 arms) x20 hold for 10 sec
  • roll like a ball x12
  • windmill straight legs x14
  • 1-2-3 pulse single leg extension legs x10
  • criss cross x20
  • single leg drop x8
  • double leg lifts x6
  • single leg lift x14
  • dig and drag — start with legs at 90, lower both toes to mat, extend and circle legs back to 90 x11
  • reverse crunch x6, jackknife x4
  • earthquake — roll down pausing 1/3, 1/2, 2/3 for 50 sec, 30 sec, forward fold after each hold
  • plank series — forward, side

legs & glutes

  • start standing, cross R ankle over knee, squat x30, hold 10 sec, pulse 40 sec
  • squats x10, hold 20, pulse 20 sec
  • hindu squats x13
  • on all 4’s with or without db behind knee: lift and lower leg 90 sec, knee circles x30 each direction, switch legs
  • grasshopper 90 sec (on stomach, bent knees, lift and lower)
  • leg extensions x30 (stay in grasshopper and with legs lifted, extend long)
  • heel beats x30
  • scissors on belly 30 sec
  • leg circles 1 min each direction/leg

stretch

 

 

 

 

 

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2 Responses to “Pilates Bootcamp”

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  1. beginner bootcamp & tabata | onlyhalfcrazy - August 26, 2013

    […] Pilates Bootcamp (onlyhalfcrazy.wordpress.com) […]

  2. Pilates Workout #1 (READY 9/13) | Fit and Fab Life! - September 13, 2013

    […] Pilates Bootcamp (onlyhalfcrazy.wordpress.com) […]

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