Ankle & Wrist Weight Mat

It's amazing what one pound can do. I encourage you to strap on your wrist and ankle weights, or as I like to call my warrior cuffs because today's workout I'm gonna show you exactly what one pound can do. So feet apart just outside your hips for some standing squats. I want you to reach up to the heavens, take your space, and then hinge forward as you squat touching the outsides of your ankles, Let's put this into motion up and down just like you're making snow angels up and down. Now option, you can releve to take up even more space or you can keep your feet flat. That's the beauty of this workout. I'm gonna give you options for everything we do, but right now I encourage you to take off and fly.

So Right away. Notice that lifting your arms and lowering your arms feels a little bit different with that one pound of resistance at our outer extremities. Even the relevay, I'm feeling that extra weight and it's giving me an extra challenge to balance here. Let's do two more a little bit bigger. Last one. Let's warm up with our lunges.

Step your feet parallel hip distance field goal those arms, step the right foot back, bring it all together, step the left foot back, bring it all together, open your chest, expand, and close open your chest, open your hip, and let's flow out and in. Out and in. I'm feeling my shoulders already. So at extra resistance, is going into the back of the arms, and it's going into the legs, see if you can go a little bit deeper into these lunges, and now extend those arms, and let's put on some shampoo and conditioner. If we're going to cuff up today, we've gotta complete the look from head to toe, and get some shoulder mobility for this workout today. Let's take a few more, circling the arms, pressing out strong.

Last one on each side, and now take the right arm to the right, left arm up high and start pushing to the high diagonal. Can you lift that back leg up and press and press. If it feels good, see if you can add a little pep to your step and take it off the mat here. Feel free to put on some music too, if that helps. Otherwise, we are dancing to the beat of our own drum for three, for two, and take it to the other side right away. It's out. So I'm working my shoulders and that overhead shoulder press I'm lifting that back leg for my arabesque and why are we doing this?

We are warming up the body from head to toe. So get that heart rate up. Feel the beat of your heart and let's dance, baby. And push for three, for two, for one. We're gonna put the moves together now.

We're gonna squat low, lift the knee, bring it up, squat low, lift the knee, and bring it up, flow together here down and up, squat low, lift high. If you can, let's reach for mother earth and reach for the heavens. So it's down to up It's down to up long spine as you squat. Can you reach to the mat? If not today, reason to hit replay.

Come on. Get low. Get high. If you feel good, extend the leg, and really the best part of these wrist weights, I can fully extend through my wrists. It feels so good not to always hold on to dumbbells. But to express these exercises to the fullest one more on each side before we isolate those kicks, bicep curl, kick one leg, bicep curl, kick the other.

Once you start marching, you get this movement pattern in your body. Let's add a little tempo, squeeze the arms, put on your favorite Britney Spears mega mix, and and kick and kick. Just a few of these. You can take it low impact or you can try to match my heat. Good luck.

Let's go for eight. Let's go for six. I feel like a little school girl. Two, and one. Heart rate is sure up, heels together toes apart, standing roll up, stand really tall, flat back, soften the knees, if you must.

Long spine. Round it forward, roll up articulating the back, and the arms come out. Let's flow. Bend hinge, round, and roll up and take it a little faster down, reach up, out, pick up the flower petals, and let's throw them in the air in celebration because we got through the warm up. With these one pound wrist and ankle weights, and maybe just maybe we're feeling these familiar exercises just a little differently.

That muscle confusion is what workouts are all about. If you're looking to make those changes, let's do one more. Gather your intentions for this workout for your day today. For your life. I welcome the drama.

Bring yourself to one side and let's hit those planks rounding forward, we're gonna come into a plank position without waddling. We're gonna take one hand down at a time. With intention into the world's perfect stretch. Now, let's modify the first round together, right foot to right hand, twist, spiral the spine, look up to the heavens, jazz hands, spirit fingers, hand down and return other side, foot to hand, articulate spiral the spine, ring out the lungs. Place the hand down, and when you're ready, full plank, Let's go from side to side. They call this one, the world's perfect stretch.

I wonder why it hits everything. Hit flexion spinal extension, thoracic twist. Arms are burning, holding the plank, twist and bend. And whenever it feels like it's too much, you simply put that knee down. You get the same benefits.

But we're trying to again equally distribute the burn as we feel that extra heat from these wrist and ankle weights. One more on each side. Reach, reach, reach, and down. Come to a downward facing dog or a pilates v, come up and then lower into your plank position, hold your plank and tap from side to side. A great way to modify.

You can come down to the knees and tap one foot out. Otherwise, we're gonna take this to tempo. Pike plank, tap out, tap out. Well, don't tap out. Don't give up. Stay in it. Tap the floor and downward dog. Plank, tap and tap.

Flow the exercise. If you feel good, two jumping jacks out, out, pike, plank, go out in, out in pike. Plank, go out in. If you feel extra good, tap opposite shoulders when you jack, up, down, jack, shoulder, tap shoulder, tap one more and shoulder, tap, shoulder, child's pose. Lower onto the forearms, changing our center of gravity, changing the plank completely, although it may feel familiar. A whole different set of muscles here, holding our low plank.

Now with your back neutral, as if you're balancing something on your low back, tap one knee to the mat at a time. I'm feeling this in my serratus right underneath my armpits, and I'm lifting the back neck to ensure I keep my strong beautiful posture and I am reinforced all the good things. That make me fabulous. One more. Shakura hips, up and over rainbow, tap, up and over rainbow.

I don't want to see you roll to one side. Keep the weight even. And lift and tap. Keep the weight even, lift and tap. Don't sink into those shoulders. Just grow stronger.

One more each side. And back. Just a few push ups to make sure we have no regrets that we leave nothing behind fingertips forward, knees down, inhale down, exhale up. If you feel good, a few full push ups, until you need to drop to those knees, keeping form, getting your chest to touch the floor. Let's do a few more before we come up to stand down and up. Let's go for four Let's go for three. Let's go for two.

And then child's pose on one. Breathe and hold. Child's pose, sit back, feel the energy flow through your body as you roll yourself up, proposal, get up to stand, and let's go for our balancing series. We're gonna spend the next few exercises standing on your left leg, take your right foot back into a lunge, hands at heart center, lift the back leg and splay your arms out shoulder height into a tee. So it's lunge on one.

And then lift on two. When you're ready, add a little tempo, and I want you to imagine you're diving into the ocean, or maybe if you're scared of the ocean, maybe it's a temperature controlled pool. Whatever the fantasy is, I want you to dive in, bend and straighten out. Let's do a few more. Make sure you're feeling that warm up exercise.

Remember the field goal arms to stretch out. Last one, hold the arms out, hold the leg out, change the light bulbs with the arms as you bend your standing left knee. So we bend the knee. We bend the knee. We change the light bulbs in and out. We're rotating through your shoulders, working the rotator cuff, patoning the arms, how does one pound feel like 50?

That means you're doing it right. Last few. Keep that back leg up if you can. If you can't, no problem. Put the kickstand down, but if you can, sweep the arms back, palms are up and pulse the arms and the leg at the same time, little lift, chest expansion, arabesque lift, pinch the seat, pinch the arms, make sure you're stacked over that right foot with that right hip, We've got six more before we go into our curtsy lunge, hold this last one, cross the leg behind you, take your right arm up, left hand out, and let's be fabulous as we come to stand and then curtsy back low.

Reach to stand, curtsy back low. When you feel good, we add that tempo, and then the spirit fingers we talked about Again, we can move our fingers, we can express the exercise, we can get a little bit more out of it if we truly reach and stretch the body in all directions. If you feel okay, you can add a little kick, All those jazz classes have certainly paid off. Look at these jazz hands, mom. She's so proud of her boy.

The last two. Last one. And hold. Second position, before we do side two, let's transition with the second. We're gonna push out.

We're gonna push down just like our push up, then we push to the floor in an upright row. Can you add a little speed? Push and down, push front, push down, knees tracking over the toes, inner outer thighs, keeping that external rotation. Come on. Push to me. Push to the screen. Push to the floor.

Exaggerate the motion before we go and decide to. In three, in two, and last one. Heart rate is up. That's awesome. Take that, left foot back into a lunge, find your center, find your balance, the first few reps, movement rehearsal.

Lunge upright, dive in, splay the arms out into a t, lift that back leg. Again, it's low, and then it's high. And adding a little bit of speed, Before we put it in motion down and up. Amazing how different it feels when you take the proper time to set up the movement rehearsal, allow the body to get into the exercise. See now that we have it. If we can express it a little deeper while feeling connected, last few.

Beautiful. Last two. Hold this last one. Change the light bulbs once again. Arms are burning.

Lactic acid, it's not gonna kill us. Bend that standing knee, and it's down, and it's up. And the rotation in the shoulders, let it rip here out and in. Let's go out. Let's go in. Keep that back leg up if you can. Good.

Feeling that work on that standing left leg, definitely feeling it through the shoulders. We are gonna be ready for our thirst traps in the mirror, hashtag body by Dane, last one, sweep those arms back. If you must, you put the kick stand down, but if you can, he'll lift it up, palms up, and let's pulse it out. Little lifts. Little lifts. Think of the chest expansion.

On the reformer with the dumbbells. See if you can recreate that resistance with one pound weights on your wrist. Eight more, lift, lift, lift, good for four, three, Standing leg has had enough, but it's gonna get a little bit more with that curtsy, diagonal cross safely behind you, knees, and alignment of the toes. One arm up, one arm down, and stand. Get low for the curtsy, get that full range of motion.

Doing the front, side, back, and transverse lunges. The transverse is that curtsy down and lift, let's go. And once you add a little tempo, make sure you're spreading out the fingers, extra credit if you give me some sparkler hands here. Right? Down and up, down and up, and then develop a try to kick that leg up. I'm going to pretend I am competing in the crystal light dance aerobics competition, and the gold medal is on the line to match my gold warrior cuffs as I like to call them.

Let's do a few more. Last one. And down. Awesome. Let's take it to the mat as we focus in on those glutes a little bit more.

So come back to all fours and think opposition, bird dog, you're gonna take your right arm forward, left leg back into a straight body line. Now bring that elbow and knee together and stretch out long. If you feel okay here, see if you can slightly round the spine as you bring it in and then stretch out the leg and the arm as you bring it out. So it's crunch in and then it's reach out. It's crunch and it's a stretch.

Let's do a few more. I know you're feeling this after all that movement to be so specific on the mat and to hold can be very, very challenging. My heart rate is up, and I'm feeling the sweat. Let's do one more. Hold it out, arm is down, facing down, leg straight, toe pointed, little pulses, little lifts, little lifts for eight.

For six, let's go for four, three, two, bring it back. Fire hydrant. So again, 90 degree just like our field goal arm, the left leg goes to the left, the right leg, The right arm goes to the right. So it's out out and in. It's out out and in.

A few more softening your standing arm so the elbow doesn't lock out like it may want to to help you or to think it's helping you. Don't let it. Two more hold it at the top. Again, little baby pulses up, up, up, lift, lift. Three, two, and one.

Good. Left leg now extends straight out. Look to me, into our kneeling side leg, lift that leg up and down in one straight body line. You can always perform this on the hip. If you can, bring it to the knee and stack.

You're going to ensure those obliques, those side body muscles are working just as hard as that left glute. Lift that leg and lower. One more time, holding it at the top, balance small circles forward. Look at how small these circles are. Can you even see them move? That's what I'm talking about.

Reverse it. Small circles, breathing, stretching that leg out as long as you can. Three, two, and child's pose, recover, stretch. Enjoy that child's pose for one more breath. And let's do that one more time. Coming to all fours, take your left arm out in front, your right leg behind you, stretch in two directions, bird dog, elbow to knee, making sure you can keep your spine neutral, and then if you're feeling frisky, you add that flexion and you reach out for that extension.

Let's go in, cross in front, reach apart, just like our criss cross on the mat, but now a little extra work for the upper body. And adding those one pound weights to our outer extremities makes it feel like we're doing this exercise for the first time in and out. Let's do two more before we hold for The bird dog pulse, but make sure the shoulders are down out of the ears, keep your body long and pulse little up, little up, working the postural muscles from the top, working the glutes from the bottom, the abs, are keeping us together up, up last three, two, one, elbow in field goal arm, and then your fire hydrant, another 90 degree angle. We're going out, out, out, in, in, in, can you move at the same time on the opposite arm and leg while keeping your spine in one place? The abdominal exercises condition us so we can get the most out of these quadruped exercises so we can balance our best. And so we can look our best in bikinis.

Whatever your motivation is today, I want you to drop it in the comments and let me know what brought you to the mat. On this last one, we're gonna hold it up balance and pulse a little loud. Little out. Just a few. Squeeze. Squeeze. Check-in on the spine. Blong neck. Don't let anything compromise here. We need four three two one. That same right leg.

Take it out to the kneeling side leg, arm is up, foot, knee, hand, and one long line, reach up and lift that leg up and down. With it up, and down, reach it long, long, long, lower, lower, lower, feeling this. Of course, in the obliques, make sure you're lifting out of that bottom waistline as you lift that leg tall. Let's do two more before the final circles. With that extra weight, you got this small circles forward tiny little baby. The size of a dime.

Don't forget to breathe. Reverse it. Eight. Reverse it. Six. Let's go for four, three, two. Amazing work on the mat.

But now we go into our abdominals, and it's gonna be tough. So get into the zone with me as you roll onto your back and cradle our head, elbows forward, right leg out straight, lift the chest and lift the leg at the same time and lower forward flexion, and your chest lift up. So use your core muscles to lift that leg and reach it out long. Everything crunches and exhale. Everything lengthens on the inhale. Flow with your breath.

Another three reps as you stretch that leg as long as you can, before we do our up kick, flex the foot, bend the knee, lift the chest, straighten the leg as you push that leg out, push out, push out. So you're double timing Don't come down all the way, rather stay on the shoulder tips and just get a little bit deeper as you fully extend that leg out. Let's do six more before we go into our crisscross. It's gonna get more challenging here. Stay with me. Last two.

Bend the knee, extend your left leg out. Slide that knee up into a passe twist towards it and then reach the leg back out. So you're twisting and extending one leg crisscross. If it's too much, You push that opposite down, opposite foot down into the mat. Otherwise, you're gonna keep it up with me. Let's go for two more and then hold that leg for the scissor pinky to pinky in opposition up twist.

Up twist, keeping the legs perfectly still, lifting off the shoulder, twisting the thoracic, up twist. Come on. Give me that pinky to pinky up and over. Can you touch Can you reach? My legs are long, but I'm trying my best for three. For two. For a one. Take a break.

Lay on your back. Drop your knees together. And then move from side to side, just giving your low back a little peace offering, sending your body a little love, because side two is gonna burn twice as much. So cradle your head. We know the exercises, straighten out that left leg, lift, lift, lift with the chest and the leg, lower, lower, lower away. And let's add a little flow.

Breathe, exhale. Inhale. Moving to the bead of your heart, feeling that blood flow, enjoying that long stretch of the leg. I love Pilates because I can always focus on the stretch of the exercise makes me feel a little bit better considering how much it burns, and then hold it halfway, bend the knee, lift the chest, and we're gonna push out We're gonna push out. I watch a lot of mixed martial arts, my guilty pleasure. This is the up kick.

So if you ever get thrown to the ground and your opponent is above you, you give them a healed push push through your heel, power from your center, push out for seven. Out. Push for four. For three. For two, little press for one. Now take The right leg out, twist to the left, back to center.

Oh my gosh. This is the hardest thing I've ever done in my life, and I'm gonna stay in it. I wanna put my right foot down, but I'm not going to. Not today. Let's do three more. Come on. You can do it at home too.

Stay with me. Last one, leg up. Don't panic. Right pinky to left pinky toe, up and twist. Up and twist off that shoulder.

Come on. In reach. We've got 12 more, twelve eleven. Final countdown with me. Nine, eight reach. Keep the legs still. Seven, six, five, four, three, two. Oh, Huggen, he's in unbelievable job. Gently rock yourself up, and let's finish on our feet with a final balancing challenge, downward facing dog, pedal those heels out one at a time, feel the energy through your body, feel the stretch through the back of the hamstring and the calves, and walking your feet up one at a time, very deliberately dropping the head, softening the knees, rolling up through your spine.

As we come to face each other, take your right foot back into a lunge, hold the lunge, hold the stretch, reach your arms towards me, and circle over your left knee as you reach to the left, you reach to the back, You reach to the right, and you bring it through center, hold for an arabesque, checking in on your balance, breathing back to center. Take the left foot back into a lunge as we reach to the right, stretch the lateral flexion, back extension, and that extra weight giving us an extra stretch. And our muscles an extra reason to turn on, hold, lift, take off, and sore. Take your feet apart, into a straddle position. We're going to take a forward fold as we place our right hand center twisting to the sky, softening the knees, lengthening the spine, and then take the hand down.

Let's add that twist as we go to the right, lifting our right hand, spiraling the spine, taking the hand down, bringing your feet together underneath you, rolling up the spine, and our final stretch here, taking the right ear to the right shoulder Let that left arm float up and down. Lift and lower. Feel the weight of that wrist weight. Give you an a little extra stretch as that arm reaches away from the neck. So lovely.

Take it to the other side. Makes all that hard work worth it. Two more little floats of the arms, little, your beautiful wings, and bring it back up through center. Let's take the deepest breath of our day so far together. Ready, set, and bring your hands to heart center.

That was a really tough workout. Trust me, if it was easy, Everybody would do it. I'm so proud of you for strapping on the extra weight and working out with me today. Let's do it again soon. I'm Pilates anytime.

Great job, everybody.