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Video tags
Subtitles
Russian
00:00:00
hey guys welcome back to new pilates00:00:02
video today we're going to be doing a 3000:00:04
minute arms and abs workout it's going00:00:06
to be intense um if you want at the end00:00:09
you can grab small little arm weights or00:00:12
ankle weights but this is really not00:00:13
necessary00:00:15
okay we're going to start off with a00:00:16
little warming up00:00:17
rounding those hips00:00:19
getting our lower body loose upper body00:00:22
loose there we go00:00:23
and to the other side00:00:27
take a deep00:00:28
inhale and exhale00:00:32
great job00:00:34
up to the middle reach arms to the sky00:00:37
and bend over to the right side00:00:40
really reach over like you're reaching00:00:42
over to a little wall your chest is open00:00:44
your shoulders are down abdominals are00:00:46
in even though you're stretching00:00:49
give a little extra pull on the right00:00:51
side00:00:52
there we go00:00:54
take a deep inhale00:00:57
and exhale through the mouth00:00:59
and work to the other side reach your00:01:02
right arm up and over reaching over this00:01:04
little side wall shoulders are down00:01:07
chest is open00:01:09
there we go take a deep inhale through00:01:11
the nose00:01:13
and exhale through the mouth00:01:17
there we go00:01:19
and00:01:20
roll your shoulders back00:01:23
big circular motions loosening it up00:01:29
getting our body ready00:01:31
you guys showed up today and00:01:33
barrack circles forward reverse00:01:38
maybe you want to give it some like00:01:40
extra movement do whatever feels good00:01:42
here00:01:44
backwards00:01:46
there we go00:01:47
now bend your or bring your um00:01:53
bring your chin towards your chest and00:01:55
move slowly from the left side00:01:59
to the right side in half a circle00:02:02
warming up the neck00:02:05
warming up the spine00:02:08
there we go00:02:10
and00:02:11
come back to the middle00:02:12
bring your right arm in front of you00:02:16
stretch those biceps00:02:18
triceps00:02:20
gonna knead them and stretch to the00:02:23
other side00:02:25
to the right00:02:29
and00:02:30
bring your00:02:31
feet00:02:33
further further away00:02:35
and00:02:36
bend forward feel those hamstrings00:02:38
stretch00:02:40
your arms together swing from the left00:02:42
side to the right side let your whole00:02:44
body loose00:02:46
let your spine relax your neck00:02:51
hold in the middle00:02:54
fold your arms backwards and reach over00:02:57
and stretch those shoulders00:03:01
stretch your shoulder blades00:03:05
let your body hang in this deep stretch00:03:09
take a deep inhale through the nose00:03:12
and exhale through the mouth00:03:16
bring the arms down bend the knees in00:03:19
roll00:03:20
back up head neck shoulders00:03:22
come last00:03:24
great job okay we're going to come00:03:26
to the back of the mat00:03:28
your feet are hip wide apart slight bend00:03:31
in the knees00:03:32
abdominals are pulled in00:03:34
chest is open00:03:36
reach your arms to the sky00:03:38
now we're going to roll over like an00:03:41
imaginary ball00:03:43
down00:03:47
and walk our hands out into plank00:03:49
position lengthen through the spine00:03:51
shoulders are wide eyes are in front of00:03:53
you hips come up to the sky and we're00:03:56
walking back00:03:58
slight bent into the knee and roll00:04:02
bone by bone00:04:04
slowly up head neck and shoulders come00:04:06
last roll up chest is open00:04:09
bend the knees00:04:11
reach the arms up to the sky pull the00:04:12
abdominals in and roll00:04:15
like a ball00:04:16
back down slowly warming up that spine00:04:19
or coming back to00:04:21
a plank position00:04:22
lengthen through that spine hips are in00:04:25
the middle00:04:26
balance out hips come to the sky00:04:29
and we're walking00:04:31
back00:04:32
hands to the feet00:04:34
bend the knees in roll back up warming00:04:36
up that spine warming up those shoulder00:04:38
blades reaching up00:04:40
to the sky take a deep inhale00:04:44
and roll back down00:04:47
exhale through the mouth00:04:50
and come to a plank position we're going00:04:52
to hold here00:04:54
shoulders are wide chest is open eyes00:04:56
are in front of you take a deep inhale00:05:00
and exhale through the exercise00:05:03
and hold here00:05:06
squeeze those glutes together squeeze00:05:08
those abdominals together00:05:11
for ten00:05:12
nine00:05:13
eight00:05:14
seven00:05:16
six00:05:17
five00:05:18
four00:05:19
three00:05:20
two and one00:05:22
come to your head knees and bring00:05:25
yourself into a child's pose00:05:29
inhale through the moose and exhale00:05:31
through the mouth00:05:33
let everything go let all the tension in00:05:35
your shoulders go00:05:39
inhale through the nose and exhale00:05:41
through the mouth00:05:44
move your back self back up to tabletop00:05:48
the chest is open your spine is neutral00:05:52
inhale lower the chest down00:05:54
exhale00:05:56
push up we're warming up the shoulder00:05:58
blades and the serratus right here00:06:01
before we're coming into our plank00:06:02
position and working those arms and00:06:04
shoulders00:06:06
slowly00:06:07
up00:06:09
and down00:06:11
scalp push-ups here00:06:14
down00:06:15
and up00:06:18
warming up the body00:06:21
keep breathing00:06:24
feel that stretch when you come up and00:06:26
pull those abdominals in throughout the00:06:28
exercise00:06:32
come into a neutral spine tuck the toes00:06:36
inhale00:06:37
hover the knees a couple inches off the00:06:39
ground keep the spine straight eyes are00:06:42
in front of you00:06:43
and lower the knees down00:06:45
up an inch00:06:56
six00:06:58
five00:07:00
four three00:07:03
two00:07:04
and one hold here00:07:08
four ten00:07:10
nine00:07:11
eight00:07:12
seven00:07:13
six five00:07:14
four three00:07:16
two00:07:17
one00:07:18
hands to the knees give yourself a quick00:07:21
stretch here00:07:23
and child's pose00:07:24
and come back to your neutral spine tuck00:07:26
the toes00:07:28
come back into a hover now i want you to00:07:30
do the same00:07:32
scuttler push-ups right here but with00:07:35
your heel uh with your knees a couple00:07:37
inches off the ground so lower the chest00:07:39
down00:07:40
push back up through the shoulder blades00:07:42
there we go working that00:07:44
serratus on the back of the shoulder00:07:47
eight00:07:49
seven take this slowly and control if00:07:52
it's too difficult place your knees on00:07:54
the ground there we go00:07:57
you guys are doing amazing six00:08:00
five00:08:02
four00:08:04
three00:08:06
two00:08:07
and one00:08:09
and two your knees00:08:11
come to a quick child's pose here00:08:14
stretch the shoulders and roll back00:08:17
to all fours00:08:19
i want you to keep a neutral spine the00:08:21
neck is long shoulders are low i want00:08:24
you to lower the elbows to the ground00:08:28
almost00:08:29
tapping00:08:30
and come back up working those triceps00:08:33
right here00:08:34
for 1000:08:35
keep this motion slow and controlled00:08:39
eight00:08:42
seven00:08:44
if this is too hard you can also00:08:46
alternate between the left side00:08:48
and the right side00:08:51
six00:08:52
there we go keep the spine straight00:08:55
pull those abs together00:08:58
five00:09:00
four00:09:03
three00:09:06
two keep breathing00:09:09
one00:09:11
and come back down00:09:13
come to the deep child's pose00:09:17
bring the arms to the left side to00:09:18
really lengthen through the right side00:09:20
of the body let everything go00:09:25
all the tension build after the day00:09:30
and00:09:31
reach your arms to the right side give00:09:33
your body deep stretch00:09:38
come back to an off force00:09:41
spine is straight abdominals in00:09:43
shoulders wide bring the right leg00:09:45
backwards the left leg backwards come00:09:47
into a plank position and hold for ten00:09:51
nine00:09:52
eight00:09:53
seven00:09:54
six00:09:55
five squeeze those glutes abdominals00:09:57
together00:09:58
four00:09:59
three00:10:00
two and one00:10:02
lower the elbows down to a plank00:10:06
position00:10:07
and come back up for ten00:10:12
nine00:10:14
really use those abdominals here use00:10:16
those arms00:10:19
seven00:10:22
six00:10:24
make sure to alternate between the left00:10:26
side and the right side00:10:28
five00:10:31
almost there00:10:33
four00:10:37
three00:10:40
two you guys can do it00:10:42
two00:10:44
and one hold it down your arms are00:10:48
parallel so your shoulders are wide00:10:51
lengthen through the spine00:10:54
hips are in the middle don't lower down00:10:56
or don't go too far up in the middle and00:10:58
hold00:10:59
for ten00:11:01
nine00:11:02
eight00:11:03
seven00:11:04
six00:11:05
five00:11:06
four00:11:07
three00:11:08
two and one00:11:10
come to your right side00:11:13
and hold the side plank here00:11:15
four ten00:11:16
nine shoulders are wide abdominals are00:11:19
in squeeze those glutes together00:11:21
five00:11:22
four00:11:24
three00:11:25
two00:11:26
one00:11:27
now00:11:28
rotate your upper body and reach your00:11:30
left arm underneath your right00:11:32
and come back up and open up00:11:35
for ten00:11:38
nine00:11:41
eight keep breathing00:11:44
seven00:11:47
six00:11:49
feel that rotation in the sideways00:11:52
your whole00:11:54
core is working here keep the chest wide00:11:57
open00:11:58
three00:12:02
two00:12:04
and00:12:05
one00:12:06
hold00:12:07
and come back down00:12:10
come into00:12:11
a mermaid position00:12:13
the right leg00:12:14
9000:12:15
degree bend the left leg as well00:12:18
reach the right arm to the sky and reach00:12:21
over feel a deep stretch on the right00:12:24
side of your body00:12:25
take a deep inhale through the nose00:12:29
exhale through the mouth00:12:33
keep the chest open00:12:35
and feel00:12:38
sideways of your body stretch00:12:41
and reach the left arm over bring your00:12:44
right00:12:45
elbow to the ground00:12:48
i'm going to swing a couple times00:12:50
back and forward00:12:53
keep the chest open shoulders are low00:12:57
inhale over00:12:59
exhale00:13:00
push back up00:13:03
feel the stretch00:13:07
there we go00:13:09
okay bring your00:13:10
legs in front of you00:13:12
coming to the left side of the body00:13:15
bring yourself into a plank position on00:13:17
the left side pull the abdominals in00:13:19
chest is open and really keep those00:13:22
shoulders wide00:13:23
we're going to hold here for 1000:13:26
900:13:27
800:13:28
700:13:30
600:13:31
500:13:32
400:13:33
three00:13:34
two and one now rotate the upper body00:13:38
bring the right arm underneath the left00:13:41
shoulder00:13:42
and open back up00:13:45
for ten00:13:48
keep breathing00:13:50
eight00:13:55
seven00:13:58
six keep this motion slow and controlled00:14:03
five00:14:06
four00:14:07
cores in00:14:09
pull the abdominals together squeeze00:14:12
those glutes00:14:13
we're actually working a full body here00:14:15
you guys can do it we're almost there00:14:18
three00:14:21
two00:14:23
and00:14:24
one00:14:25
come back up hold here four five00:14:27
four and i'm shaking two three00:14:31
two and one and lower down00:14:34
come to mermaid position on the other00:14:35
side left leg is in front00:14:39
knees are 90 degree00:14:40
bend00:14:42
lift the left arm through the sky00:14:44
and reach it over to the other side of00:14:46
the room chest is open00:14:48
shoulders are wide and low00:14:51
take a deep inhale through the nose00:14:55
exhale through the mouth00:14:59
and00:15:01
we're going to switch00:15:02
inhale reach over exhale push back up00:15:06
and reach over to the right side going00:15:08
from left to the right00:15:11
really feel that extension through the00:15:14
arms00:15:15
give it an extra push00:15:17
really lengthen00:15:19
the body like you want to reach the left00:15:21
side of the room and the right side of00:15:23
the room00:15:24
let everything go00:15:28
use your breath to cue you through the00:15:31
motion00:15:35
great job00:15:37
coming to her knees00:15:41
extend the left leg00:15:43
to the side00:15:44
your arms00:15:45
behind the neck00:15:47
chest is wide open elbows are wide pull00:15:50
the abdominals in right here and really00:15:53
make sure your shoulders stay nice and00:15:56
low00:15:57
inhale00:16:00
reach over to the right side like you're00:16:02
reaching over a little imaginary wall00:16:05
here00:16:06
exhale come back up and really use your00:16:09
core right here00:16:11
inhale lower down00:16:14
exhale00:16:15
come back up00:16:16
doing this 10 times00:16:19
for eight00:16:24
seven00:16:25
keep this motion slow00:16:28
six00:16:29
[Music]00:16:32
five00:16:33
using all those side abdominals here00:16:37
four00:16:42
three whole upper body's working here00:16:47
[Music]00:16:48
two and00:16:51
one00:16:52
come back to the middle00:16:55
arms are down extend the right leg00:16:58
arms are behind your neck shoulders are00:17:00
wide elbows wide00:17:02
pull the abdominals in here and really00:17:04
squeeze also through that glute00:17:07
inhale to prepare00:17:11
reach over and exhale00:17:14
come back up00:17:17
inhale00:17:18
down00:17:19
exhale00:17:21
come back up00:17:23
four eight00:17:26
seven00:17:28
guys are doing amazing00:17:30
six00:17:34
five we're already halfway through00:17:36
today's workout00:17:40
four00:17:44
three00:17:48
two00:17:51
and00:17:53
one00:17:54
come back00:17:56
let everything go00:17:59
coming to00:18:00
folded seated position00:18:03
roll the shoulders00:18:04
a couple times backwards00:18:08
and a couple times forward00:18:12
[Music]00:18:14
and lay down flat on your mouth00:18:25
bring your right leg into your tabletop00:18:27
your left leg in two tablespoons the00:18:29
arms come behind the neck00:18:31
inhale00:18:32
exhale head neck and shoulders come off00:18:34
the ground and hover above the ground00:18:37
extend the right leg in a 45 degree00:18:40
angle00:18:41
and come back to your neutral00:18:43
extend the left leg00:18:46
for ten00:18:48
nine00:18:51
eight keep the shoulders wide00:18:53
use that core00:18:55
lengthen through that leg00:18:57
six00:18:59
five00:19:01
four00:19:04
three00:19:08
two and00:19:11
one00:19:12
come back to neutral00:19:14
now while your extent00:19:16
the right leg your upper body rotate and00:19:19
your right armpit reaches towards your00:19:22
left knee we're holding here for ten00:19:26
nine00:19:27
eight00:19:28
seven i know i feel like shaking two00:19:31
six00:19:32
five00:19:33
four00:19:35
three00:19:36
two and one and rotate your left00:19:40
armpit reaches towards your right knee00:19:43
and hold for ten00:19:45
nine00:19:46
eight00:19:47
seven really feel it in the corner00:19:49
extend through those legs i want to feel00:19:52
strength throughout the whole body five00:19:55
four00:19:56
three00:19:58
two one and faster switch for ten00:20:03
nine00:20:04
keep breathing eight00:20:08
seven00:20:10
six00:20:13
five00:20:15
four00:20:18
three00:20:21
two00:20:22
and one come back to the middle00:20:26
ten little sit ups right here give this00:20:29
a little push00:20:30
for eight00:20:32
seven00:20:34
six chest is wide open00:20:37
ribs are hooked in00:20:40
four00:20:42
three00:20:44
two00:20:45
and one00:20:47
and lower yourself down00:20:50
arms come into a cactus00:20:52
and let your00:20:54
knees fall to the right side of your00:20:56
body00:20:57
take a deep inhale through the nose00:21:02
through the mouth00:21:06
let your legs fall through the left side00:21:08
of the body00:21:10
deep inhale through the nose00:21:14
exhale through the mouth00:21:17
and come back to the middle00:21:20
bring your left arm behind your neck00:21:24
your right leg00:21:26
is extend00:21:27
your right00:21:31
bring your right arm00:21:33
behind your neck your left arm comes to00:21:36
the side pressed into the ground extend00:21:39
the right leg long00:21:41
inhale00:21:42
reach the left arm towards the right leg00:21:45
and lower back down feel the cross here00:21:48
four ten00:21:51
nine00:21:54
eight00:21:57
seven00:22:00
six00:22:03
five00:22:06
four00:22:09
three00:22:12
two00:22:14
and one00:22:16
come back down00:22:19
arms and00:22:21
knee come in00:22:22
and switch to the other side extend the00:22:24
left leg long00:22:26
your right arm comes to the side your00:22:29
left hand is behind your neck00:22:31
inhale reach the00:22:33
left leg and the right arm together and00:22:36
feel the ex long extension out for 10.00:22:41
really feel that rotation in your upper00:22:43
body while you're00:22:44
pushing up00:22:46
using that core00:22:48
for seven00:22:52
six the leg is external rotated00:22:56
point it up00:22:58
six00:23:00
five00:23:01
give you guys a little extra there four00:23:06
three00:23:08
two00:23:10
and00:23:11
one00:23:12
bring the heel down arms come back00:23:16
arm reaches towards the sky take a deep00:23:19
inhale00:23:20
exhale head neck and shoulders come back00:23:22
up arms hover00:23:24
above the ground00:23:26
touch the left side00:23:28
touch the right side00:23:30
i'm going up and down for 1000:23:34
900:23:35
eight00:23:37
seven and i'm feeling this burn six00:23:40
five00:23:42
four00:23:43
three00:23:45
two00:23:46
and one00:23:48
and roll further go back00:23:51
back down00:23:52
extend the arm and back along take deep00:23:55
inhale through the nose00:23:58
exhale through the mouth00:24:05
and00:24:06
bend the knees00:24:10
bring yourself up00:24:11
elbows come to the ground00:24:14
your00:24:15
feet come into a tabletop00:24:18
bring the left leg down00:24:20
and the right leg down00:24:22
for ten00:24:24
nine chest is wide open here00:24:27
eight00:24:29
seven00:24:31
six00:24:33
five00:24:35
four00:24:37
three00:24:39
two00:24:40
and00:24:41
one00:24:43
roll back up00:24:44
your hands are behind the hips00:24:47
shoulders are wide00:24:48
chest is open neck is long really feel00:24:51
like someone is pulling you through your00:24:54
spine up to the sky bring your legs into00:24:57
a little hover00:24:58
inhale00:24:59
extend00:25:01
and come back00:25:03
for 1000:25:05
900:25:07
800:25:10
700:25:12
6 really extend through those legs keep00:25:14
the chest open00:25:16
five00:25:17
four00:25:19
three00:25:21
two00:25:23
and one00:25:24
come back to the middle00:25:26
and roll yourself00:25:28
back00:25:30
down00:25:31
reach the leg into a tabletop reaching00:25:33
towards the sky you can place your arms00:25:35
underneath your00:25:38
pelvis bone00:25:39
and we're lowering it down uh you reload00:25:43
we're lowering the legs down in three00:25:46
two00:25:47
one00:25:48
and reach them back up00:25:50
three two00:25:52
one and up00:25:54
eight more00:25:55
really extend through those legs use00:25:58
those lower abdominals right here00:26:03
six00:26:06
keep breathing00:26:08
five almost there00:26:11
four00:26:14
three00:26:18
two00:26:20
and one00:26:22
lower the legs down00:26:24
and crystal crossing right here00:26:27
for ten00:26:29
nine00:26:30
eight00:26:31
seven00:26:32
six00:26:33
five00:26:34
four00:26:35
three00:26:36
two and one00:26:39
and really lengthen those arms out the00:26:42
legs00:26:43
shake the legs00:26:45
give them a little wiggle00:26:48
reach their arms00:26:50
come into a cactus bent the knee00:26:53
and reach over and look to the right00:26:55
side00:26:58
feel that rotation in the upper body00:27:00
feel the deep stretch00:27:06
back to the middle00:27:08
left leg comes in00:27:09
falls through the right side00:27:12
and look to the left00:27:14
take a deep inhale00:27:18
and exhale through the mouth00:27:22
great job00:27:24
coming back to the middle we're going to00:27:26
roll00:27:27
through the left side00:27:30
on your belly00:27:33
your arms are underneath your shoulders00:27:35
lengthen through that spine your eyes00:27:38
are in front of you on the ground00:27:40
take a deep inhale through prepare00:27:43
exhale00:27:45
press yourself up a couple inches off00:27:47
the ground i don't want you to go here00:27:49
into a full stretch00:27:51
just00:27:52
half up and really feel those triceps00:27:54
working your chest is open and lower00:27:57
back down00:27:58
squeeze those glutes together00:28:01
four ten00:28:05
nine this motion is very slow and controlled00:28:09
eight00:28:14
seven00:28:15
keep reading00:28:18
six00:28:22
five00:28:26
four00:28:30
three00:28:34
two00:28:38
and00:28:39
one00:28:40
bring your head and get your first down00:28:42
and stretch it out00:28:44
put your head00:28:46
to the left side or the right side00:28:49
now i want you to move a little bit00:28:51
further away from the mat00:28:53
i want you to really relax those00:28:56
shoulders and make sure in this exercise00:28:58
they're not up to your ears but nice and00:29:01
low00:29:02
squeeze those glutes and press those00:29:05
legs into the ground00:29:07
bring the arms up to a hover really00:29:09
squeeze those shoulder blades together00:29:11
here lengthen through the spine00:29:14
we're going to reach00:29:15
forward00:29:17
and back and when you're back here00:29:19
really squeeze those arms00:29:22
and triceps together00:29:24
press the shoulder blades together here00:29:26
for ten00:29:30
nine00:29:31
keep breathing00:29:33
eight00:29:37
seven00:29:41
six00:29:44
five00:29:48
four00:29:49
really feel the strength through those00:29:51
arms00:29:52
three almost there00:29:55
two00:29:57
and00:29:58
one00:29:59
and lower the head neck and shoulders00:30:01
back down take a deep inhale00:30:05
and exhale through the mouth00:30:08
bring your arms next to your chest00:30:10
press yourself00:30:12
slowly up00:30:15
we're going to do 10 push-ups right here00:30:18
your arms are shoulder width and while00:30:22
in the first round of push-ups we're00:30:23
going to have our arms next to our body00:30:26
and the second one we will go a little00:30:28
wider00:30:29
so be prepared00:30:30
you can go into a full plank position00:30:33
here or00:30:34
do this on the knees or rather have you00:30:36
have a very straight spine and a nice00:30:39
engaged core and relaxed shoulders00:30:42
instead of you pushing yourself through00:30:43
a full plaque00:30:46
so length through the spine pull this00:30:48
abdominals in neck is long00:30:52
inhale00:30:54
we're lowering down00:30:55
exhale come back up ten times00:30:59
nine00:31:02
eight keep breathing00:31:05
seven00:31:08
six00:31:12
five00:31:14
four00:31:17
three00:31:21
two00:31:23
and one00:31:25
come back up00:31:27
bring yourself in a deep stretch here00:31:30
really lengthen through those shoulders00:31:32
there we go00:31:34
take a deep inhale through the nose00:31:37
exhale through the mouth00:31:40
come back to all fours00:31:43
the arms come this time00:31:45
math with apart00:31:47
shoulders or wide abdominals in00:31:50
reach the right leg backwards and the00:31:52
left leg00:31:54
10 push-ups00:31:55
1000:31:58
900:31:59
also go to your knees00:32:01
eight00:32:04
seven00:32:05
keep breathing00:32:07
six00:32:09
five almost there00:32:11
four00:32:14
three00:32:18
two00:32:20
and one00:32:22
coming to a deep stretch00:32:25
feel those arms00:32:27
come to your all fours00:32:29
reach your right arm through the sky00:32:33
open up that chest00:32:35
and bring it underneath the left arm00:32:38
stretch the left arm forward00:32:40
and feel that rotation in the upper body00:32:43
feel the deep stretch on the left side00:32:44
of your body00:32:48
take a deep inhale through the nose00:32:52
exhale through the mouth00:32:56
come back to the middle00:32:59
left arm reaches towards the sky chest00:33:01
is open00:33:04
either to the ceiling00:33:07
and reach them underneath the right arm00:33:10
stretch the right arm forward00:33:13
feel that rotation in the upper body and00:33:15
stretch to the right side00:33:17
take a deep inhale through the nose00:33:21
exhale through the mouth there we go let00:33:25
everything go00:33:27
and come to an all fours00:33:30
we're gonna finish off strong with some00:33:32
small little arm exercises if you want00:33:35
you can grab little weights to make it00:33:37
more challenging but it will also00:33:39
definitely work without any you can do00:33:41
this standing or seated on the floor00:33:44
right here going to extend the arms long00:33:47
palms facing up shoulders are low00:33:50
abdominals are in chest is open we're00:33:53
going to flip them and back00:33:56
there we go small little motion really00:33:59
lengthen through those arms feel the00:34:01
strength in all the motions you're doing00:34:03
here00:34:04
pull the abs in00:34:06
working the core engaging everything00:34:09
there we go00:34:11
keep breathing00:34:13
we're almost there this is the last00:34:14
little series of today's workout and you00:34:16
guys are done00:34:18
on this strong lean00:34:20
long arms there we go00:34:24
keep breathing00:34:29
up00:34:30
and over00:34:32
up00:34:33
and over00:34:34
there we go okay ten00:34:36
little pulses right here it's a straight00:34:38
arm00:34:39
home facing down it's almost like00:34:41
hitting a little basketball up and down00:34:44
on each side00:34:46
multitasking here neck is long pull the00:34:48
abdominals in there we go00:34:50
work ten00:34:52
nine00:34:53
eight00:34:54
seven00:34:55
six00:34:56
five00:34:58
four00:34:59
three00:35:00
two and one00:35:02
make little grapefruit rounds little00:35:04
circles forward right here don't go too00:35:07
big keep it small00:35:09
work those arms work those shoulders00:35:11
there we go00:35:12
keep breathing00:35:14
we're almost there guys00:35:16
there we go let's finish this off00:35:19
strong00:35:20
with your upper body and arms you guys00:35:22
are done with today's workout there we00:35:24
go00:35:27
keep breathing i told you you will00:35:29
probably feel this without weights as00:35:30
well00:35:32
there we go and rotate reverse00:35:36
go little circles backwards keep it00:35:38
small right here00:35:40
about the grapefruit size00:35:42
keep the neck long00:35:46
core is in tight00:35:48
keep breathing00:35:51
there we go00:35:54
okay bring the left arm down we're going00:35:57
with the right up to the sky and down00:36:00
we're always hitting a basketball00:36:02
in a very elegant way but00:36:05
almost the same way feel the pressure00:36:08
when you're going down lengthen through00:36:10
that arm00:36:11
activate those triceps activate those00:36:14
biceps there we go00:36:17
keep breathing00:36:19
we're almost there from a shoe00:36:25
final minutes00:36:27
and you guys are done00:36:29
guys are doing amazing00:36:34
and00:36:36
bring the right arm down00:36:37
left arm reaches to the sky comes down00:36:40
and up and again shoulders are low core00:36:44
is in00:36:45
and really feel the pressure when you're00:36:47
going down feeling strange to the arm00:36:52
there we go00:36:53
keep breathing00:37:00
almost there00:37:08
i'm here with you guys i'm feeling the00:37:10
shake too00:37:12
we're almost there for ten00:37:14
nine00:37:15
eight00:37:16
seven00:37:17
six00:37:18
five00:37:19
four00:37:20
three two and one bring the arms forward00:37:24
now reaching them back00:37:26
one two and forward00:37:29
press one two back and when you're00:37:31
pushing this back really pull those00:37:33
shoulder blades together right here00:37:35
there we go00:37:37
shoulders are one00:37:39
palm are facing towards each other back00:37:42
right here there we go pull the00:37:44
abdominals in00:37:46
keep breathing00:37:47
two00:37:48
one two00:37:50
one two00:37:52
oh feeling this burn00:37:55
one two00:37:57
one two00:37:59
one two there you go00:38:02
and bend the arms forward 90 degree00:38:04
angle and open up00:38:06
and come back to a 90 degree palms are00:38:09
facing upwards00:38:11
we're almost there shoulders low00:38:13
lengthen through that spine00:38:15
throughout this whole exercise you want00:38:17
to feel someone is pulling you up with a00:38:18
little strength00:38:20
neck is long00:38:22
feeling those biceps work here there we00:38:24
go00:38:27
keep breathing00:38:29
okay arms are long in front of you00:38:31
shoulders are low00:38:33
little circles forward00:38:36
inwards00:38:37
arms are forward little circles there we00:38:39
go00:38:41
and little circles the other side to the00:38:44
outside keep the arms long it's almost00:38:47
like you're holding00:38:48
a ball here which you're like moving00:38:51
around there we go00:38:55
okay bring the arms00:38:56
long behind you palms are facing up to00:38:59
the sky neck is long00:39:01
reaching forward and backwards squeeze00:39:04
those shoulder blades together right00:39:06
here00:39:07
for ten00:39:09
nine00:39:11
eight00:39:13
seven00:39:15
six00:39:17
five00:39:19
four00:39:21
three00:39:22
two00:39:24
and one00:39:25
little pumps up right here chest is open00:39:29
feel those00:39:30
arms activate really lengthen through00:39:33
those arms make them as long as possible00:39:36
for ten00:39:37
nine00:39:38
eight00:39:39
seven final countdown five00:39:43
four00:39:44
three00:39:45
two and one shake it out00:39:49
you guys did a fantastic job00:39:52
amazing work whoo00:39:55
come to a seated position right here00:39:59
shoulders are relaxed bring your right00:40:01
arm to the sky really fall over to the00:40:04
left side00:40:05
let your body hang right here00:40:08
really relaxed00:40:10
take a deep inhale through the nose00:40:13
and exhale through the mouth00:40:16
i'm proud of you guys finish two days00:40:23
and reach to the other side00:40:29
and come back to the middle bring your00:40:31
right arm in front of you00:40:34
really pull it with the left00:40:37
really feel the deep stretch right here00:40:41
take a deep inhale through the nose00:40:45
exhale through the mouth00:40:48
and switch00:40:50
arms long00:40:52
take a deep inhale through the nose00:40:56
and exhale through the mouth00:41:01
place your00:41:03
hands on your knees00:41:05
shoulders are low00:41:06
close your eyes00:41:08
let everything relax00:41:11
take a final deep breath in through the00:41:14
nose00:41:17
expand those lungs00:41:19
and exhale through the mouth00:41:22
let everything go00:41:26
doing this one more time deep inhale00:41:28
through the nose00:41:31
exhale through the mouth00:41:36
you guys are all done for today i hope00:41:39
you enjoyed today's workout and i will00:41:41
see you guys very soon for the next one00:41:44
byeDescription:
42 Min Arms & Abs Pilates Workout | Day 9 Challenge Hi there! I can’t tell you how glad I am that it’s the weekend! I was not feeling very well on Monday so I cancelled much of my work day stayed in, rested, and watched TV. By Wednesday I was feeling much better but I had so much to catch up on I had to take time and remind myself to slow down. Luckily I only had a slight cold and it wasn’t COVID but it made me realize how important it is to make time for yourself to rest and practice self care. Self care for me includes journaling, cooking and moving my body whether that is pilates, stretching, or a going on a walk, I make sure that I have a healthy balance. What are some of the plans do you have? How do you practice self-care? Big hug xx Sanne Follow me! Instagram: @sannevloet (https://www.facebook.com/unsupportedbrowser Twitter: @sannevloet (https://bit.ly/2OKggYH) Subscribe!!! https://www.youtube.com/sannevloet?sub_confirmation=1 Follow the link to my gear page with everything I use to create content - B&H Photo - https://www.bhphotovideo.com/c/browse/sanne-s-gear-page/ci/47198 Music: I used music from Epidemic Sound - http://share.epidemicsound.com/GVgBV I used music from Music Bed - https://www.musicbed.com/subscription/business/sannevloet
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