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Description

Pilates and upper body day


Exercises

Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
5 minutes
Rest
Rest
15 seconds

Set 2: 2 rounds
Wide Right Leg Stretch
Wide Right Leg Stretch
20 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
20 seconds
Center Leg Stretch
Center Leg Stretch
20 seconds
Seated Leg Stretch
Seated Leg Stretch
20 seconds
Butterfly
Butterfly
20 seconds

Set 3: 1 round
The Hundred
The Hundred
30 seconds
Roll Ups
Roll Ups
30 seconds
Pilates Scissors
Pilates Scissors
30 seconds
Rest
Rest
15 seconds
Double Leg Stretch
Double Leg Stretch
30 seconds
The Saw
The Saw
30 seconds
Yoga Bicycles
Yoga Bicycles
30 seconds
Swimming
Swimming
30 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Push-Ups
Push-Ups
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Squats
Squats
30 seconds
Rest
Rest
15 seconds
Elbow Plank
Elbow Plank
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Lunges
Lunges
30 seconds
Calf Raises
30 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Wide Right Leg Stretch
Wide Right Leg Stretch
30 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Butterfly
Butterfly
30 seconds


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