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Video tags
Subtitles
Russian
00:00:01
welcome back to move with nicole00:00:05
today i have a fun and sweaty cardio00:00:08
pilates workout for you so when you are00:00:11
ready to get started00:00:13
roll out your mat and let's begin00:00:16
let's start today's class standing at00:00:19
the back of our mat00:00:21
feet hip distance apart in parallel draw00:00:24
your navel in00:00:26
reach your arms up to the sky and hook00:00:28
your thumbs inhale lengthen through your00:00:31
spine00:00:32
exhale bend over to one side00:00:36
keeping a soft bend through your knees00:00:39
[Music]00:00:43
then inhale come back through center00:00:46
exhale bend to the other side00:00:49
maybe gazing up to the sky if that feels00:00:52
good for you00:00:56
inhale back through center00:00:58
exhale let's open our arms and twist to00:01:01
the right00:01:03
inhale back through center00:01:05
exhale twist to the left00:01:09
inhale center00:01:11
just one more on each side00:01:14
really reaching through your fingertips00:01:18
last one00:01:22
beautiful take another big inhale here00:01:26
then exhale lower your arms tuck your00:01:28
chin in and roll your spine down over00:01:31
your legs00:01:33
halfway lift on your inhale nice00:01:35
straight spine00:01:37
exhale release and roll yourself back up00:01:41
arms reach up to the sky on your inhale00:01:45
exhale lower tuck your chin in roll00:01:47
yourself down00:01:49
halfway lift on your inhale00:01:52
bend your knees as much as you need00:01:54
exhale fold00:01:57
come back up to standing reach your arms00:01:59
up00:02:00
let's do two more00:02:03
moving at your own pace00:02:06
here just gently waking up our body00:02:10
[Music]00:02:15
and one more00:02:19
maybe straighten your legs this time if00:02:21
that feels good for you00:02:31
beautiful job00:02:32
step your feet out matte distance apart00:02:34
with your toes turned out00:02:36
inhale squat down00:02:39
exhale press up00:02:41
inhale squat00:02:43
exhale press just add more00:02:47
really reach your arms by your ears sit00:02:50
your glutes back and draw your navel up00:02:54
[Music]00:03:04
just two more00:03:06
[Music]00:03:08
and last one hold a low in your squat00:03:11
inhale reach your left arm back00:03:15
exhale through center00:03:17
inhale reach your right arm back00:03:20
exhale through center keep going00:03:23
trying to keep your spine nice and long00:03:28
now let's add a pulse down00:03:31
and down as you reach back00:03:34
and forward you've got it00:03:37
waking up the entire body here00:03:42
try to stay nice and low00:03:50
just four more and three00:03:54
two00:03:55
last one beautiful job come back up to00:03:59
standing take a nice big inhale00:04:02
exhale interlace your hands behind your00:04:05
back00:04:06
open your chest on your inhale00:04:08
dive over your legs on your exhale00:04:12
taking a moment to just stretch out your00:04:14
shoulders release any tension through00:04:17
your lower back00:04:22
then release your hands00:04:24
and let's now just alternate bending one00:04:27
knee at a time00:04:29
further releasing any tension through00:04:30
the back of your legs00:04:35
okay00:04:36
let's come into our first cardio flow of00:04:40
glass so walk your hands forward coming00:04:43
into your plank position00:04:45
first exercise press back into a down00:04:48
dog and then shift forward and pull one00:04:51
knee to chest00:04:52
so inhale press back00:04:55
exhale pull00:04:56
just eight more like this00:05:01
really pull your knee up as high as you00:05:03
can00:05:04
making sure your shoulders are over your00:05:06
wrist00:05:08
four00:05:10
three00:05:12
two more00:05:14
last one00:05:16
well done now step your right foot00:05:18
forward come up to standing finding your00:05:21
lunge position hands to prayer inhale00:05:24
lunge down exhale press down00:05:27
and up just eight more00:05:30
make sure your spine is nice and00:05:32
straight00:05:33
your right knee is stacked over your00:05:35
right ankle00:05:37
really powering through your legs00:05:40
[Music]00:05:42
three more you've got it00:05:44
two00:05:46
last one now hold low hinge forward and00:05:49
let's run it out so you run and run00:05:52
pulling that left knee nice and high00:05:54
into your chest as you switch your arms00:05:58
with lots of power00:05:59
and lots of strength00:06:02
just eight more seven00:06:05
six five00:06:07
four00:06:08
three00:06:09
two00:06:10
and one other side right foot back left00:06:12
foot forward lunge down00:06:15
and up00:06:16
down00:06:17
and up00:06:20
just eight more00:06:22
and seven00:06:24
six00:06:25
make sure that left knee is stacked over00:06:28
your left ankle00:06:30
three more00:06:32
two00:06:34
and one hold the low lean forward let's00:06:38
run it out for ten00:06:40
nine00:06:41
eight00:06:42
seven00:06:43
six00:06:44
five really switch those arms three00:06:47
two and one just ten more nine00:06:51
eight00:06:52
seven00:06:53
six00:06:54
five00:06:55
four00:06:56
three00:06:57
two and one final exercise of our cardio00:07:00
flow come back down into your plank step00:07:04
your feet00:07:05
out out in in step out out in in now00:07:11
stay with this or if you want an extra00:07:13
challenge let's jump our feet out in out00:07:18
in you've got it00:07:20
you pick your level just 10 more 900:07:24
800:07:25
700:07:26
600:07:27
500:07:28
400:07:29
three00:07:30
two00:07:31
and one so good lower your knees and00:07:35
press back into a child's pose00:07:38
just to take a nice deep breath00:07:42
catch your breath a little bit00:07:45
beautiful job00:07:46
roll yourself up and let's come to a00:07:49
seated position on our mat now00:07:51
getting ready to work our abs00:07:56
maybe dust off any sand on your mat if00:07:58
you need to00:08:00
and then sitting up nice and tall hold00:08:02
on to the back of your thighs and00:08:04
carefully lower yourself all the way00:08:06
down to your back00:08:09
take your hands behind your head with00:08:11
your elbows wide00:08:13
and keeping your neutral spine let's00:08:15
extend our left leg out00:08:18
exhale curl up pulling your left knee in00:08:22
inhale lower00:08:24
so exhale curl inhale lower00:08:28
just eight more like this00:08:33
really take a nice exhale out through00:08:35
your mouth as you curl up focusing on00:08:39
dropping your ribs down towards your00:08:41
hips00:08:45
just two more00:08:48
and last one let's hold our curl00:08:52
cross your left ankle over your right00:08:54
leg now exhale twist over to the left00:08:58
and then lower back down exhale twist to00:09:00
the left inhale lower00:09:03
really trying to bring your right elbow00:09:05
towards your left knee00:09:07
it's not going to get anywhere close but00:09:10
just dry00:09:13
really nice working our obliques here00:09:18
just two more00:09:21
and last one00:09:23
good job rest your head place your hands00:09:26
down by your side and shuffle your right00:09:28
heel closer in towards your glutes00:09:31
exhale press your hips up inhale lower00:09:35
exhale press00:09:37
inhale lower00:09:39
eight more00:09:40
really squeezing your glutes00:09:44
six small00:09:48
five four really press down through your00:09:51
right heel00:09:54
two more00:09:56
last one hold your hips lifted00:09:59
extend your left leg straight if you can00:10:02
or keep it bent and let's pulse the hips00:10:05
up00:10:06
and up00:10:07
just eight more00:10:09
seven00:10:10
six you've got it five00:10:13
four really reach through those toes00:10:16
two00:10:17
and a one keep your legs straight roll00:10:20
your hips down00:10:21
and now reach your arms up to the sky00:10:24
extend your right leg lung little00:10:27
converse on your inhale bend your left00:10:29
knee extend extended out to meet your00:10:32
right reaching your arms overhead exhale00:10:35
kick it back up so you bend00:10:38
extend00:10:39
and kick back up00:10:42
eight more like this00:10:45
reaching your arms by your ears as you00:10:48
extend your left leg out to meet your00:10:50
right00:10:51
really working those lower abdominals00:10:56
this one burns i know just keep00:10:58
breathing00:10:59
you can do it00:11:04
two more00:11:06
[Music]00:11:08
and last one00:11:09
[Music]00:11:11
well done lift your head and shoulders00:11:13
up grab a hold of your left leg and00:11:16
let's draw our left leg in towards our00:11:18
chest for a nice little stretch then00:11:21
let's switch it out exhale pull00:11:24
and pull just alternating legs here00:11:28
four six00:11:30
five00:11:31
four00:11:32
three00:11:34
two00:11:35
and one00:11:36
beautiful job guess what we're going to00:11:39
do that on the other side00:11:41
so left foot on the floor extend your00:11:44
right leg out long hovering it a few00:11:46
inches off the mat00:11:48
hands behind your head elbows wide00:11:51
exhale curl up right knee pulls to chest00:11:54
inhale lower00:11:56
exhale curl00:11:58
inhale lower00:12:00
just eight more00:12:03
[Music]00:12:04
really try to lift your head and00:12:06
shoulders up as high as you can00:12:09
keeping your chin slightly drop down00:12:11
towards your chest to protect your neck00:12:16
only a couple more00:12:21
and last one hold your curl00:12:24
cross your right ankle over your left00:12:26
thigh00:12:27
exhale twist to your right inhale lower00:12:30
exhale twist inhale lower00:12:34
really try to bring your left elbow00:12:36
towards your right knee00:12:38
feeling it in the obliques00:12:44
just four more00:12:47
three00:12:49
two more00:12:51
and last one00:12:54
good job release your hands by your side00:12:57
shuffle your left heel in slightly then00:13:00
exhale press your hips up inhale lower00:13:03
exhale lift00:13:05
inhale lower eight more00:13:08
really feeling it in the base of your00:13:10
left glute so slightly tuck your pelvis00:13:13
under making sure that there's no arch in your00:13:16
spine00:13:17
we really want to press down through our00:13:19
left heel and squeeze our glutes00:13:23
now hold your hips lifted either bend00:13:26
your right knee or extend it straight up00:13:28
to the sky and pulse those hips up00:13:32
and up just eight more00:13:34
seven nice exhale and exhale00:13:38
four more three00:13:40
two00:13:41
and one keep your leg where it is roll00:13:44
your hips down00:13:45
and let's reach our arms up to the sky00:13:48
extend your left leg out and let's get00:13:50
ready for your favorite exercise inhale00:13:53
bend your right knee extend it out to00:13:55
meet your left exhale lift it up00:13:58
so inhale as you extend the leg out00:14:01
reaching your arms by your ears00:14:04
exhale as you kick it back up00:14:07
really focus on keeping your lower back00:14:10
in contact with the floor00:14:12
making sure that you are using your00:14:15
abdominals here00:14:17
and not putting any strain on your back00:14:21
you've got it00:14:23
just keep breathing00:14:27
last one00:14:30
well done lift your head and shoulders00:14:33
up grab a hold of your right leg and00:14:35
just draw it into your chest for a00:14:37
moment feeling a nice stretch00:14:40
then take your hands behind your head00:14:42
elbows wide and let's switch it out with00:14:46
a twist you twist00:14:48
and twist nice exhale and exhale six00:14:52
more five00:14:54
four you've got it three00:14:57
two and one00:14:59
ten more you knew that was coming00:15:02
eight00:15:03
seven nice strong legs00:15:05
five00:15:06
four00:15:07
three00:15:09
two00:15:10
and one well done everyone rest your00:15:13
head00:15:14
hug your knees in00:15:22
let's rock the length of our spine up to00:15:25
seated now00:15:26
keeping your knees bent and your feet00:15:29
hip distance apart take your hands00:15:32
underneath your shoulders with your00:15:33
fingertips pointed forward00:15:36
press your hips up squeezing your glutes00:15:40
and on your inhale let's bend our elbows00:15:43
exhale press so inhale bend00:15:47
exhale press00:15:48
just working the backs of our arms here00:15:51
getting into the triceps00:15:55
five more00:15:56
try to keep your hips nice and lifted00:16:00
three00:16:01
squeezing your glutes00:16:04
and last one00:16:06
well done let's now lower our hips down00:16:10
and then press them up00:16:13
inhale lower00:16:14
exhale lift00:16:16
if you want more of a challenge see if00:16:18
you can slide your hips back through00:16:21
your hands00:16:22
really forcing those abdominals to work00:16:25
this is a challenging one so just do00:16:28
what you can00:16:35
only a couple more00:16:41
and last one00:16:43
now hold your hips high and let's just00:16:46
pulse our elbows down00:16:48
and down eight more00:16:51
seven00:16:52
six00:16:53
five00:16:54
four00:16:55
three00:16:57
two00:16:58
and one00:16:59
lower your hips and now let's lift our00:17:02
legs to a tabletop position00:17:04
stack your forearms and let's do it side00:17:08
to side nice exhale and exhale00:17:12
you've got it really squeeze your thighs00:17:15
together00:17:17
ten more00:17:18
nine00:17:19
eight00:17:20
seven00:17:21
six00:17:22
five00:17:23
four three00:17:24
two00:17:25
one so00:17:27
good00:17:28
guess what guys let's return to our00:17:31
cardio flow00:17:32
so coming into your plank position let's00:17:35
get ready for those knee pulls so you00:17:37
press back00:17:38
and then pull your knee to your chest00:17:41
inhale press back00:17:43
exhale pull just eight more00:17:46
make sure you're shifting your shoulders00:17:49
over your wrists and you're really00:17:50
lifting up through your belly button00:17:58
just two more00:18:01
last one00:18:02
well done step your right foot forward00:18:04
come up to standing and let's do our00:18:07
lunges 10 times00:18:09
you lunge00:18:10
down00:18:11
and up inhale lower exhale lift00:18:17
keeping your spine super straight00:18:20
making sure your right knee is stacked00:18:22
over your right ankle really pressing00:18:25
down through the back foot00:18:31
one more00:18:32
lean forward let's get ready for those00:18:34
runs you run00:18:36
and run we do 20 of these00:18:39
really switch those arms00:18:43
just ten more nine00:18:46
eight00:18:47
seven00:18:48
six00:18:49
five00:18:50
four three00:18:51
two00:18:52
and one00:18:54
well done either side right foot back00:18:56
left foot forward let's lunge it out00:18:59
inhale lower exhale lift so you've done00:19:02
this whole cardio flow before so this00:19:05
time round see if you can pick up the00:19:07
pace a little bit really raising that00:19:10
heart rate00:19:15
[Music]00:19:18
just two more00:19:20
and last one00:19:22
lean forward let's run it out 20 times00:19:25
you run00:19:26
and run really bend into your left knee00:19:29
as much as you can00:19:31
firing up your left glute00:19:34
ten more nine00:19:36
eight00:19:37
seven00:19:38
six00:19:39
five00:19:40
four00:19:41
three00:19:42
two00:19:43
and one come down into your plank and00:19:45
get ready for those jumping jacks let's00:19:48
go out in out in 20 times as well00:19:52
you've got this really press the floor00:19:55
away from you00:19:57
ten more nine00:19:59
eight00:20:00
seven six00:20:01
five00:20:02
four00:20:03
three00:20:04
two00:20:05
and one00:20:07
lower your knees press back into a00:20:10
child's pose and just catch your breath00:20:15
you guys are doing so well00:20:17
[Music]00:20:20
okay00:20:21
let's now come into our glute series of00:20:24
class everyone's favorite i know00:20:27
so come on to your left forearm00:20:31
bend your knees and really lift up00:20:33
through the side of your waist00:20:36
exhale open your top knee00:20:39
inhale close00:20:40
so exhale open00:20:42
inhale close00:20:44
either stay with this or if you want00:20:47
more of a challenge00:20:48
as you open your top knee see if you can00:20:51
lift your hips up00:20:53
so exhale lift00:20:55
inhale lower00:20:57
really pressing down through your left00:20:59
arm and lifting up through the side of00:21:02
your waist this is really working00:21:05
everything00:21:06
on this next one hold your hips lifted00:21:09
if you can and take your hand behind00:21:11
your head exhale close your knee and00:21:14
elbow down inhale open exhale kick your00:21:17
leg out inhale tap your toes so elbow00:21:20
and knee close open then you extend the00:21:24
leg and bring your toes back together00:21:27
keep going00:21:29
this is working the side of our waist00:21:31
our obliques our glutes our legs let's00:21:35
just say everything00:21:38
if you need to keep your hips down on00:21:41
the floor please do00:21:43
really honor your body and what feels00:21:45
good for you today00:21:54
let's do two more00:21:58
last one00:22:00
now hold your leg extended00:22:03
reach your top arm by your ear and let's00:22:06
pulse the leg up00:22:08
four ten00:22:09
nine00:22:10
eight seven00:22:13
six00:22:14
five00:22:15
four00:22:16
three00:22:17
two00:22:18
and one ouch carefully lower down and00:22:22
let's come up into our mermaid stretch00:22:25
inhale reach your left arm up00:22:28
exhale side bend over to your right00:22:32
this should feel so good00:22:37
okay you guys guessed it let's do the00:22:39
same series again on the other side so00:22:42
come down onto your right forearm00:22:45
bend your knees00:22:49
and really make sure that you are00:22:51
lifting up through the side of your00:22:53
waist00:22:55
on your exhale let's open our top knee00:22:58
inhale close00:23:00
exhale open00:23:02
inhale close00:23:04
remember you can stay here with your00:23:06
hips down or if you want that challenge00:23:09
exhale lift your hips up as you open00:23:11
your knee00:23:12
inhale lower as you close your knee00:23:16
you've got it00:23:18
this position sometimes needs a little00:23:20
bit of adjusting so just adjust your00:23:22
body as you need to make it feel good00:23:25
for you00:23:27
on your next one00:23:28
hold your knee open and your hips lifted00:23:31
take your hand behind your head00:23:33
exhale elbow and knee close inhale open00:23:37
exhale kick the leg out inhale tap your00:23:40
toes00:23:42
nine more like this00:23:45
you've got it try to keep your hips nice00:23:47
and stacked on top of one another00:23:50
your shoulder is stuck directly over00:23:53
your elbow and you're really lifting up00:23:56
through the side of your waist and00:23:57
through your hips as much as you can00:24:02
use your breath exhale close00:24:05
inhale open00:24:07
exhale kick00:24:08
inhale tap00:24:10
you're almost there00:24:18
you've got it on this last one hold your00:24:21
leg extended reach your arm overhead00:24:24
final pulses up00:24:26
and up just eight more00:24:28
seven00:24:29
six little higher five four00:24:32
three00:24:34
two00:24:35
and one beautiful job aren't you glad00:24:38
that one's over00:24:39
press yourself up inhale reach your00:24:42
right arm up00:24:43
exhale side bend to the left00:24:46
really enjoying this mermaid stretch00:24:51
[Music]00:24:53
okay guys only a one more exercise left00:24:56
before we come into our final cardio00:24:59
flow of class00:25:01
so let's come to a seated position on00:25:03
our mat with our knees bent sitting up00:25:06
nice and tall00:25:08
inhale reach your arms up to the sky00:25:12
exhale roll yourself all the way down to00:25:14
your back00:25:15
then arms reach over on your inhale00:25:18
exhale sweep your arms around roll00:25:20
yourself up to seated00:25:22
inhale arms reach up finding that00:25:25
straight spine00:25:26
then exhale roll yourself back down00:25:30
you've got it really using the strength00:25:33
of your abdominals here00:25:36
just one more00:25:40
beautiful job now stay with this or if00:25:42
you want an extra challenge00:25:44
lift your legs to a tabletop position00:25:47
keeping your legs where they are exhale00:25:50
roll your body down00:25:52
inhale arms reach over00:25:54
exhale roll yourself back up inhale try00:25:58
to find that straight spine00:26:00
and again exhale roll down00:26:03
inhale arms reach over00:26:05
exhale roll up00:26:07
inhale hold00:26:09
stay with this or more of a challenge00:26:11
maybe straighten your legs00:26:14
roll your upper body down00:26:16
and then roll your upper body up00:26:19
you've got it00:26:21
you pick your level00:26:23
now you've guessed it i've got one more00:26:25
challenge for you stay with this or00:26:29
let's lower our legs and our upper body00:26:32
down00:26:33
and then lift everything back up00:26:36
coming into our full teaser00:26:39
you've got it00:26:41
keep breathing exhale come up00:26:44
inhale hold exhale roll down00:26:48
inhale arms reach over00:26:50
stay with me00:26:53
you're almost done00:26:54
[Music]00:26:55
let's do one more00:26:58
maybe lift your legs up a little higher00:27:00
reach through your arms a little bit00:27:02
more you've got it00:27:04
well done everyone release your legs00:27:08
open your knees bring the soles of your00:27:09
feet together00:27:11
inhale lengthen your spine00:27:13
exhale fold over your legs00:27:16
well done that is a tough little00:27:19
challenge00:27:21
okay guess what we are coming into our00:27:24
final cardio flow00:27:26
so come into your plank position last00:27:28
time you do all these exercises00:27:31
let's go press back pull the knee up00:27:34
you press and pull just eight more see00:27:38
if you can move a little bit faster for00:27:40
this final cardio flow00:27:43
you've got it00:27:49
you've got it just two more00:27:52
and last one00:27:54
step your right foot forward press up to00:27:56
standing00:27:57
let's lunge it out00:28:00
inhale lunge down exhale lift00:28:03
inhale lunge00:28:05
exhale lift00:28:06
can you lunge down a little bit lower00:28:10
really power through your legs i know00:28:12
they're tired but stay with me00:28:18
just a few more then we go to those runs00:28:21
well done00:28:23
let's lean forward and run it out run00:28:26
and run this is probably my favorite00:28:29
exercise00:28:31
really switch those arms as quickly as00:28:34
you can00:28:35
ten more nine00:28:37
eight00:28:38
seven00:28:39
six00:28:40
five four00:28:41
three00:28:42
two and one other side step your right00:28:45
foot back00:28:47
let's go00:28:48
lunge down00:28:49
and up inhale lunge exhale lift00:28:54
last time you do these lunges so let's00:28:57
get down a little bit lower00:28:59
really challenge yourself00:29:03
couple more00:29:06
and last one00:29:08
let's lean forward final runs let's go00:29:10
you run00:29:11
and run really bend into your left knee00:29:14
as much as you can00:29:16
feeling it in your glutes00:29:19
you've only got ten more00:29:21
nine00:29:22
eight00:29:23
seven six00:29:24
five00:29:25
four00:29:26
three00:29:27
two and one come down into your plank00:29:31
final jacks let's go 20 times jump out00:29:34
in out in00:29:36
this is your final push of class so00:29:40
really breathe stay with me keep your00:29:43
energy levels up ten more nine00:29:46
eight00:29:47
seven00:29:48
six00:29:49
five00:29:50
four00:29:51
three00:29:52
two and one so good lower your knees00:29:57
press back into a super well deserved00:30:00
child's pose00:30:03
let your forehead rest heavy on the mat00:30:06
and just let all the muscles in your00:30:09
body relax00:30:12
feel free to flip your palms up to the00:30:14
sky to release any tension through your00:30:17
shoulders00:30:21
then let's shift forward to our hands00:30:23
and our knees00:30:24
curl your toes under and press back into00:30:27
a downward dog00:30:29
take one long deep inhale here00:30:33
and exhale sigh it all out00:30:38
then let's draw our right leg forward00:30:40
coming into our half pigeon pose00:30:44
make sure that your right foot is flexed00:30:46
your hips are square to the floor00:30:49
and either stay lifted through your00:30:51
chest or carefully fold over your legs00:30:56
doing whatever feels good for you00:30:59
you just want to feel a nice release00:31:01
through your hips and through your00:31:03
glutes00:31:11
then carefully come back up curl your00:31:14
left toes under and press back to00:31:16
downward dog00:31:18
let's switch sides bring your left leg00:31:20
forward coming into your half pigeon00:31:23
inhale find that straight spine00:31:26
and then exhale fold over your legs if00:31:29
that feels good for you00:31:32
wherever you are just breathe00:31:36
trying to relax into this stretch as00:31:39
best you can00:31:52
then carefully press yourself up00:31:55
roll over to your left side and let's00:31:57
swing our right leg around00:32:00
sitting up nice and tall00:32:03
inhale reach your left arm up00:32:06
exhale twist over to your right00:32:09
[Music]00:32:18
carefully unwind and let's switch legs00:32:21
cross your left over your right00:32:24
sit up nice and tall00:32:26
then inhale reach your right arm up00:32:29
exhale twist to your left00:32:33
really breathing into this twist for00:32:36
your spine00:32:43
carefully unwind and let's come into a00:32:46
wide legged position00:32:50
sitting up nice and tall00:32:52
inhale let's reach our right arm up and00:32:56
over coming into a nice side stretch00:33:00
looking up towards the sky if that feels00:33:03
good for you00:33:05
and then either side00:33:06
left arm reaches up and over00:33:15
and then back through center00:33:17
let's flex our feet now and either stay00:33:20
here if that's enough of a stretch or if00:33:23
you want more just carefully fold your00:33:26
body forward00:33:28
make sure that your knees and your toes00:33:30
stay pointed up towards the sky00:33:36
and just breathe00:33:41
then carefully walk your hands back00:33:43
brush off any scent00:33:45
and come to a comfortable cross-legged00:33:48
position00:33:50
sitting up nice and tall let's finish00:33:52
class like always with one big inhale00:33:56
reaching your arms up00:33:58
and exhale lowering your hands to prayer00:34:01
well done everyone i hope you enjoyed00:34:04
today's cardio pilates class if you want00:34:07
to see more videos like this don't00:34:09
forget to like this video leave me a00:34:12
comment share this video with a friend00:34:14
or family member and subscribe to my00:34:16
channel00:34:17
thank you so much again and have the00:34:19
most beautiful dayDescription:
Hope you enjoy this new 30 Minute Cardio Pilates Class! 😊 This Full Body Workout will combine Pilates principles/movements with athletic cardio flows to increase your heart rate for a fun and sweaty session! 🤍 INSTAGRAM: @movewithnicole 🤍 EMAIL: [email protected] 🎥 Videography by Bodie Rex ♫ Music from https://www.epidemicsound.com/campaign/ambassador-sign-up/?_us=Affiliate&_usx=n9a93q -- DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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