Autumn's Inspirational Quote of the Day: "Train with a purpose, eat with a plan"
Equipment: resistance band, Mat (optional)
Total Workout Time: 32:28
Set up: Just like in Pilates Fix, there are series in this workout instead of circuits. There are four of them, each move is 1 minute.
Exercises:
Warm-up (2:20): Another workout that has a different warm-up. It involves warming up the spine and practicing breathing and core control. Start in a standing position and roll down, one vertebrae at a time, doing so a few times. Then roll down and walk out to plank, walk back and roll back up to standing. Walk out into plank and tap knees, alternating. In plank position, arch back towards ceiling and then push chest out towards the floor, sit back into child's pose and then stretch one arm under your body and then the opposite arm.
Series 1: Core: These moves are similar to those in Pilates Fix, but you will now be using the resistance band. Wrap the band around both shoes, making sure it is secure and pull up on the handles. Each move is 1 minute.
Roll Downs: hold the handles of the band with legs out straight and roll the back down to the ground, one vertebrae at a time. Roll back up slowly and repeat.
100s: lay flat on the floor, legs straight, holding the band at the handles, and lower legs as low as you can while keeping your lower back pressed into the mat. Push the handles down into the floor, breathing as you do.
Circle Teaser: sitting with your legs straight out, pull the bands into your chest and lift your legs up to table top, resting back on your glutes. Lean back, pull your arms out to the side, pull your arms and knees into your chest at the same time and sit up.
Series 2: C-sit position
To get in this position, sit with your knees bent and slightly lean back to 45° (you should feel your core engaged).
Curve Flat Back: sitting up tall, holding the bands into your chest, lean back into the c-sit position and then straight back up, pushing chest out.
Russian Curve: in the c-sit position, hold the bands into the chest and twist to one side, tapping your hands to the floor, then twist to the other side and tap band to the floor.
Heel Curve: lean back in the c-sit position, holding the bands to your chest, bend knees and lift legs up, tapping feet in and then wide.
Heel Press: sit in c-sit position, with the bands pulled in to your chest, and lift legs up into a bent-knee position. Push feet out, really pressing through your heels, then pull them back into chest.
Series 3: Lower
For this series of exercises, keep the band wrapped around your feet in the same position as before, making sure it's secure and tight.
Abductor Lift-R: lay on your side, legs out straight, and put them at a 45° angle. Lift your top leg, keeping back straight, and be careful not to swing your hips.
Abductor Lift-L: repeat the exercise, this time laying on your other side and lifting your left leg.
Bird-dog Press-R: come onto your hands and knees, arms shoulder-width apart, knees hip-width apart. Hold on to the bands tight and push the left arm forward and the right leg back. Bring hands and legs back to start position but don't let them touch the floor. This is extremely tough, especially if you have the band tight.
Bird-dog Press-L: repeat move, this time with the left leg.
Fire Hydrant-R: get into the same position as the previous move, on hands and knees, band tight. Lift up your right leg, keeping knee bent, kind of like...a dog peeing on a fire hydrant. Return to start position.
Fire Hydrant-L: repeat move, this time with the left leg.
Hamstring Curl-R: get back into start position on hands and knees, push right leg out straight and then curl your heel in towards your glutes, then out straight again, pushing the heel back. Try to keep your quad up. This one will burrrrrrrn.
Hamstring Curl-L: repeat move, this time with the left leg.
Series 4: Back
Superman: lay flat on the floor, legs out straight and arms bent by your shoulders. Simultaneously lift arms and legs, contracting the back, and pushing arms out straight to the front. Another tough move because you really have the band maxed out here.
Swans: lay flat on the floor, arms bent by your shoulders, legs out with knees slightly bent and heels touching. Simultaneously lift up the arms and legs and push the band forward.
Camel Front Raise: get into a kneeling position with your torso up straight and tall. Hold both handles of the band and lean back on your heels while pushing your hands forward. Oh, my mercy, this one will do you in for sure. Good thing it's the last move!
Cooldown (about a minute and a 1/2)
Personal Opinions and Difficulty: Adding in the resistance bands to Pilates makes for a totally new type of workout and a challenge! Again, this type of exercise isn't my favorite, but I do really feel like all of my muscles are worked. I don't know how much of a recovery this is--I feel an intense burn on a lot of these moves.
Difficulty: 5/5 Some of these moves, like the first two series aren't too tough. You do have to use control and have good core strength--remember to practice that breathing! The leg moves, on the other hand, will have you burning and shaking! If you really have that band stretched, you will feel this!
Enjoyment: 4/5 As I've said before, I'm not a huge fan of Pilates, but I do like this workout. It is a challenge and the time goes by quickly. I especially like the first two series.
Overall: 4/5 Yow! You are going to be feeling these moves! While I really do love the addition of the resistance band, if this is supposed to be an active recovery, I feel like it works a lot of muscles. Of course, Autumn is the expert, so she must know what she's doing, but she doesn't let up much in this Extreme program!
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ReplyDeleteThank you for posting these. I like looking them over before I workout so I know what I’m getting myself into 😂
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