Pilates x Strength x Core

Equipment: Dumbbells, Ankle weights (optional), Yoga block or pillow (optional)

Warm-up:

1. Forward fold, plank walkout, updog, downdog

2. High lunge mobility combo

3. Scorpions

4. Rolling cat and cows

5. Pelvic tilts to deep core engagement

Circuit 1:

1. Weighted bird dog lifts x10 reps

2. T-rotation to deep core knee lift

3. Rainbows

4. Glute bridge with chest fly

5. Weighted deadbugs

6. Butterfly extension

7. Glute bridges

8. Single leg glute bridge with leg raise

9. Tabetop toe taps

10. Reverse plank hip lifts

11. Reverse tabletop with single knee to chest drive

12. Bear crawl hold with deep core knee taps

13. Modified side plank with hip lifts

14. Side lying straight leg lifts

15. Modified side plank with thread the needle

16. Weighted flutter kicks

17. Weighted tabletop to straight leg extension

18. Weighted glute bridges

19. Deep core glute bridge marches

20. Single arm overhead press with deep core marches

21. Overhead press with deep core march

22. Bear crawl iso hold

Cool Down:

1. Childs pose to updog

2. Shoulder stretch

3. Lying scorpions

4. Pigeon pose