Class #3925

Day 7: Back Body Burn

15 min - Class


Welcome to Day 7! Today Courtney challenges the backside of your body with a variety of fun exercises. She also adds a new HIIT sequence that will get your heart rate up so that you can improve your stamina.

You can add Courtney's HIIT Recovery class if you need a quick cool down after this workout.
What You'll Need: Mat

About This Video


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Guys. Hello, day seven. Okay, this is a big day. We've been working really hard and we're feeling it in our lower body, in our core, in our upper body. We are going to keep that going and just sort of change up the exercises a little bit. Uh, starting with our warmup and let's go into our hit right after that. So here we are on our mat, lifting the arms, take a deep breath in and exhale, definitely feeling a little bit more Ben D's. Since we've been doing this warm up now for seven days, lift the arms, no tension, empty all of the air, so totally expel all that air. And inhale, filling the lungs up, arms up, chest opens, feeling that belly stretch and lengthen out those hamstrings.

Again, rebuild, finding that best posture and last time bending, lifting those cactus arms. Feel so good. Arms up and take it down. Try to keep your weight even into the front and back of the feet as you roll up, coming all the way up to standing. Okay, here's our hit guys. So option one without adding that jump or doing an alternating lunge back. So one leg steps back, try to get that knee close to the ground and then rise up.

So both theatre together again, and then you take that opposite leg back. Option two is going to be adding those step backs and then alternating hops for five and then doing the steps. Now you can hop the whole way through if that's your jam. Let's get started. I'm going to do step step and five hops. One, two, three, four, five.

And here's my little break and I'm ready for my five hops. One, two, three, four, five and up. One more round of these step and five hops. One, two, three, four, and five. Oh, okay. Let's roll it out. So take a seat on the mat. We're going to round the back, pull the belly and back balance on the bones.

Just back of those sit bones. Find your nice small position in heal. Roll. Exhale, balance. Inhale back. Exhale up, never rolling onto the neck feeling if there's any flat spots and he'll roll. Three more. Shoulders relaxed. Keep your forehead close to your knees last time. Stay in your balance position. Send one leg long and switch those legs.

[inaudible] tailbone tucked one leg drives out the other knee pulls in five, four, three, two and one rolling all the way down for a low Chris cross curling up, hands behind the head, sending the legs low. One leg crosses over. The lower you choose to send your legs, the more you're going to work. Keep those elbows wide. [inaudible] hugging the legs into the midline. 10 more up and over.

Five, four, three, two and one. Bending your knees in. Okay guys, we're going to go into a jackknife exercise. If there's a reason why you don't want to do an inversion, I'm going to have you do your reverse crunches. We've done them before. You're familiar with that hand. Stay down. Anchor the mention the mat. Inhale, those legs go up overhead. Try to get your legs nice and straight.

Chin away from the chest. Exhale, you're going to use your glutes, your hip extensors to send your legs straight up towards the ceiling. Toes over. Nose. Inhale, you start to roll down. Try to keep those toes right over the face and then tail legs go low and the whole thing starts again. Inhale up. Exhale, extended the hips. The goal is not to come high onto the neck here.

It's to use the glutes to lift the legs up. Exhale down. Inhale up and upper spine leads to more. Up and over. Push down into those arms. Chin away from the chest. Start the roll down and finish it. One more time. Inhale and exhale, controlling the down. Nice work guys. All right, back up for our lunches. So I want to remind you just doing the step back, adding those hops, five of them, and a couple of steps in between so you can decompress or hopping the whole time up to you. Let's get started.

[inaudible] three, two and one and you can stay in this recovery position as long as you need to. You're ready to add those hops. And again, one, two, three, four and five down and up. One more set. Guys, we got this. Five hops, two, three, four and five. Stepping back. All right guys, we did it. We're up. Stand towards the back of your mat. Forward fold and walk it out to a high plank.

We're going to take the knees underneath the hips, come up to a hover, keep the knees in that same position and we're just going to retract and protract the shoulder blades. Retract is when the shoulder blades squeeze together. Protract is when they pull apart like you're giving somebody a hug. Inhale. Exhale. This is not about bending the elbows. Chest drops, chest lifts. Keep the head in line with the spine.

Chest four, three, two and one. Take it back. Quick little recovery. We're going to come right back into that hover position. Spread the fingers. Shoulders right over rests. Hover the knees. This time cat your spine and lengthen. Feel how the abdominals can trapped and lengthen and out. Four more. Four, three, two and one.

Take it back. Take a break. I'm gonna lie on the belly for a reverse chest expansion. Let's keep the legs apart. Anchor through the legs and through the pelvis. Reach your arms back behind you. Get your hands higher than your hips. Chest is lifted. Neck is long. We pulse up and up.

[inaudible] reach your toes away from the crown of the head. Keep your hands higher than your booty. Even though you feel your hands go up and down. This work is coming from the back. Your arms are just an extension from that back body.

Paul policy out for ten nine keep those abs tight. Neck long for three, two and one. Take the hands under the shoulders, feet together. We're going to press back to a downward facing dog position. You can keep your knees a little soft or straighten the legs all the way. Keeping the fingers spread. Inhale, bend head goes close to the mat.

So this is our push up in our down dog position. We're doing ten two, three hips stay high. Four, five, six, seven, eight elbows opening wide, nine and 10. Alrighty guys, are you both coming all the way up? You know we got hands on the hips, 45 seconds alternating and those lunge backs adding in some hops or not sprinkling it in. Two, three, four. It seems to be a good number for me during those hops.

If you can hop all the way through, go for it. One, two, three, four. I'm dropping that knee back almost there guys. Now we're up. Okay, we're going to finish in a standing position targeting that tush. We're going to do a lateral lunge, so stand beside your mat.

You're going to step to one side, shift your body towards that leg and then power up through that glute to rise. 10 of them, hips go back, chest stays listed. Inhale, lateral lunge. Exhale, push yourself back up. Four more. Three, two, one. That working leg is going to keep working. Hands go on your hips. Then journeys, send that leg out to the side. Lift and tap your vertical.

Your standing knee is in a bent position working that side booty depressed, down and up, down and up for three to keep that leg up. Little pulses up, up, up, standing, knees bent. Five, four, three, two, one. Bend it in, kick it to the side and kick side, kick side in and and kick. Five, four, three, two and one. Rise on up. Lateral lunges other side, so we're going to step wide. Bend that knee, send the hips back, keep the chest lifted, power through that glute to rise up. We've got 10 keeping the heart rate up on this one.

Inhale down and exhale up. Booty goes back. Chest stays lifted. Five, four, three, two, one. Bend your knees, leg goes out. Stay literacy that chest down and up, down and up. If your balance is stopping you from getting through and getting through the reps, hold on to something like a wall. Anything close by furniture, down and up, keeping those hips pointing forward. Pulses up.

Ten nine, eight, seven, six, five, four, three two adding those in and kick out to the side. 10 times three, four, five, six, seven standing legs working hard. Eight, nine and kick out to the site. 10 how's a big one? Nice work guys. Okay, day seven done. We are so close to finishing. I will see you next time for class number eight.

Ready, Set, Glow!: with Courtney Miller


I’m absolutely loving this series!
 Challenging but achievable! Love it! 
4 people like this.
Please keep making more of these! I love the quick, intense workouts.
Courtney I’m loving the short effective workouts. After I do them I usually put one of your reformer workouts on and do that in addition.  I love your workouts!
Loving this challenge. Perfect amount of zest when I am out of pep.
love it as always
Please do more HIIT workouts!! Great when I can't make it to the gym

Very nice, thank you
Please do more of these quick 20 minute HIIT/Pilates fusion workouts. Love it!
A good quick class, just what I needed today. Thanks
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