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Description

Need a set of dumbbells 2-4 lbs, barre or a chair, & a Mat. A mixture of pilates and ballet with an intense combination of isometric exercises. Enjoy!:-)


Exercises

Set 1: 1 round
Squats
Squats
30 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
High Heel Parallels
High Heel Parallels
1 minute
Horse Stance with Heel Ups
Horse Stance with Heel Ups
1 minute

Set 2: 1 round
Plie Squats with Tip Toes
Plie Squats with Tip Toes
45 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
1 minute
Weighted Plie Squats
1 minute
Curtsy Lunge
Curtsy Lunge
45 seconds
Rest
Rest
1 minute

Set 3: 1 round
Plie Squats with Tip Toes
Plie Squats with Tip Toes
45 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
1 minute
Weighted Plie Squats
1 minute
Curtsy Lunge
Curtsy Lunge
45 seconds
Rest
Rest
1 minute

Set 4: 1 round
Plie Squats with Tip Toes
Plie Squats with Tip Toes
45 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
1 minute
Weighted Plie Squats
1 minute
Curtsy Lunge
Curtsy Lunge
45 seconds
Rest
Rest
1 minute

Set 5: 1 round
Lateral Lunge with Tricep Extension
Lateral Lunge with Tricep Extension
1 minute
Rest
Rest
15 seconds
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Barbell Bicep Curl to Press
Barbell Bicep Curl to Press
1 minute
Rest
Rest
25 seconds

Set 6: 1 round
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Glute Reverse Lunges
Glute Reverse Lunges
1 minute
Rest
Rest
45 seconds
Squats with Raised Arms
Squats with Raised Arms
1 minute
Plie Squats with Tip Toes
Plie Squats with Tip Toes
1 minute
Rest
Rest
30 seconds

Set 7: 1 round
Tip Toe Squats
Tip Toe Squats
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Chair Tricep Dips
Chair Tricep Dips
45 seconds
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
1 minute

Set 8: 1 round
Plank
Plank
1 minute
Glute Kickbacks
Glute Kickbacks
1 minute
Hollow Body Holds
Hollow Body Holds
1 minute
Leg Lifts
Leg Lifts
1 minute

Set 9: 1 round
Child's Pose
Child's Pose
30 seconds
Downward Facing Dog
Downward Facing Dog
1 minute
Right Half Pigeon
Right Half Pigeon
30 seconds
Right Pigeon Leg
Right Pigeon Leg
20 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Left Pigeon Leg
Left Pigeon Leg
20 seconds
Cat Cow
Cat Cow
30 seconds
Side Bends
Side Bends
45 seconds
Fold Forward
Fold Forward
1 minute


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