Power Precision Control and Balance
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CARDIO BLAST PILATES
1. SQUATS WITH BACK KICKS
Targets: Glutes, Legs and Abdominals
Starting Position: Standing with feet hip width apart, sit back into a low squat, ensuring that your knees does not go pass your toes.
Exhale: Contract your abdominals and straighten your left leg, extending it backwards. Right leg should be slightly bend. Hold for 2 seconds.
Inhale: Return to Starting Position
Complete 8 reps.
Repeat on the other leg.
Challenge yourself! Squat low and complete 16 reps in a row.
2. SQUATS WITH SIDE LIFTS
Targets: Glutes, Legs and Abdominals
Starting Position: Standing with feet hip width apart, sit back into a low squat, ensuring that your knees does not go pass your toes.
Exhale: Contract your abdominals and straighten your left leg, extending it sideways. Right leg should be slightly bend. Hold for 2 seconds.
Inhale: Return to Starting Position
Complete 8 reps.
Repeat on the other leg.
Challenge yourself! Clasp your hands behind your head to work your balance.
3. SWIMMING
Targets: Back, Shoulders, Abdominals and Legs
Starting Position: Lie prone with shoulders extended above your head. Legs hip width apart and flat on the mat. Contract your abdominals and hover both legs and shoulders just above off the mat.
Exhale: Keeping your abdominals contracted, lift your left hand and right leg, keeping your spine long. with hands and legs straight.
Inhale: Return to Starting Position and switch sides on the your next exhale.
Complete 12 reps in a continuous flowing motion.
4. HUNDREDS
Targets: Abdominals and Legs
Starting Position: Lie on your back in imprint position, legs in tabletop. Head and shoulders off the mat.
Exhale: Extend your legs to a 45 degree angle, maintaining spine in imprint position. Arms extended pass your hips.
Inhale and Exhale for 5 counts each pumping your hands up and down.
Complete 100 breaths.
Challenge yourself! Flex your upper body even higher on the last 10 counts!
5.OBLIQUES
Targets: Abdominals and Legs
Starting Position: Lie on your back, spine in imprint position, legs in tabletop. Hands clasp together behind your head.
Inhale: Lengthen the back of your neck into a head nod.
Exhale: Flex your upper body upwards, lifting your shoulders off the mat. At the same time, extend your left leg and twist your torso to the right.
Inhale: Return to Starting Position
Complete 8 reps on each side.
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6. BRIDGE - ADVANCED
Targets: Abdominals and Legs
Starting Position: Come into a bridge position, with knees in shoulders in one long plane. Ensure abdominal muscles are engaged.
Inhale: Raise your right leg straight up to the ceiling. Feet pointed.
Exhale: Flex your feet and sweep leg down, pushing down through your left feet.
Inhale: Return to starting position and switch legs.
Complete 8 reps on each leg.
Challenge yourself! Raise your arms toward the ceiling.
7. LEG PULL FRONT
Targets: Abdominals , Glutes, Shoulders and Back
Starting Position: Come into a plank position. Ensure that your wrists are directly under your shoulders. Core muscles, glutes and inner thighs engaged.
Inhale: Raise your right leg to hip height with feet flex
Exhale: Shift your body back slightly with feet pointed to the back.
Inhale: Shift your body back with feet flex.
Complete 8 reps on each side.
Repeat this series for 3 times with 30 seconds rest in between.