High Energy Adv Reformer

Hello everybody. This is Tracy Mallett at Pilates Anytime. Super excited with this workout. It's gonna be high energy, a lot of fun. Remember, just strive to do the best that you can do, and we're gonna have a lot of fun. We're gonna start with footwork. Obviously, some pre pilates moves to get that call going, but then we're gonna go into footwork.

So get your reformer ready. I'm having three reds. That's fantastic for me for single leg footwork. So find where you feel comfortable with your single leg footwork. I'm going with three reds, make sure your foot bar is up, and we're just gonna sit down.

Now when I get your sit bones really close to the edge of your reformer, gonna lift up nice and tall and just breathe. Yes. Just breathe. Inhale through the nose, and then exhale through the mouth. Now we're gonna go into our famous rollback here. We take a deep breath in.

On the exhale, the wheel of the pelvis is gonna turn underneath us as we exhale into that pelvic tilts. And then we roll back up again. Let's do that again. Inhale. XL now reach the hands long, pelvic tilt on the exhale.

Let's go down a little bit deeper. Here we go. And then bring that right leg up. Bring the left leg up. Remember, the abdominals are pulling the knee towards the chest. We're still in that deep c shaped spine, We're reaching those arms forwards that the imaginary ball is right there that those lower abs are activated.

We're reaching with energy through your fingertips. That's it. We can do a couple more. One more. Now we bring the other leg to join it. Drop the right toe down and then the left heel.

Still maintaining that seeker of position. Four more. Get those hip flexors working. Get the hips moving. We're gonna be needing it.

Couple more. Bring both legs up into tabletop, hold that balance, right leg goes down, left leg goes down, lift up. Now make sure your feet are hit with the part. We're gonna hinge from your waist forwards And then we're just gonna hitch a ride as we would say leading with the the thumbs up to the sky. Just walking through that mid thoracic spine here, that little stretch, open up through the front of your body. Take the hands behind the head.

We rotate to the right. Rotate to the left, get that rotation of the spine, warming up the spine. Just do a few more. Keep both sit bones connected to the reformer. One more combat to center, curl yourself back up again.

We go again straight spine, flat spine, initiate from the lower abs, pubic bone to belly button as we roll that cells up again. We go again hinge. Excel initiating from that lower back. Now we reverse it and roll back. Reach out to the crown of the head, elongate, come back to shoulders over hips, and we go again. We curl those lower abs. Reach forward, chest the thighs, look I'm moving a little bit more fluidly.

Remember we're warming up here one more time, lifting all the way up, reach the arms out, little twist to the right. To the left. And again, to the right, keep the pelvis still and rotate at the waist there, that ribcage, rotating, bring it back to center, high release, and then come out. Oh, I feel so much better. Let's come all the way back onto our back now. I'm gonna have my head rest up, and let's lie down.

Alright. Let's start with we're gonna have your left foot. Right leg is in that tabletop, and we're gonna reach that leg out long. Ready? Gonna kick that leg up. We kick. And back.

Remember, as best as you can, Keep that tailbone down weighted. Feel your rib cage weighted into the mat to the length from the lowest rib to your hip, that long waist. So as we kick the leg, we're still maintaining that long waist equal on both sides. We're not hiking that hip. We're gonna do a couple more.

One more. Stay. Now we're gonna back up again, one kick, one open to the side, bring it back, lower the leg down. So one kick, open diagonally to the side, bring it back. Now be mindful that you're keeping that opposite hip down on the mat. So only take your leg as far as you can maintain that stability. I'm back here. Now a little bit of a little contraction of your quad, that full extension on that stabilizing leg.

Two more. One more. And then switch legs ready. Reach that leg out long. We go again.

Find that rhythm. Let's start to move. We go out to come in. We go out and we're squeezing that quad. The quad is drawing away from the patella.

Remember, hip stability, Long waist, up and down. Arms are pressed down into the mat. I'm looking to the sky. Not my legs. Let's do a couple more length in that leg. One more. Close the carriage.

You ready. Now we're gonna add that little leg to the side. We go up, out, center, and back, and up, center. Up and back. Be mindful of the opposite hip. We keep the hips planted on the mat, dada, and open, and back and up. And open. And back, elongate that leg lengthen. Duh.

You've got one more. Duh. Duh. And bring it back both toes on your bar now. Push away. Start to walk through the feet. We inhale, inhale, exhale, exhale. Getting ready for our next single leg.

We'll do a little tendon stretch here. Let's do a couple more. Relevate, bend your knee in. Now reach that leg out long. We go up. We flex both feet.

We point back and down. We up. Flex. Point and down, da, da, da, flex with control with that underneath leg control, da, and up, and we're going. We're breathing. Anna up.

Last time, Anna up. Holdy here. Now we're gonna add a little choreography. We're gonna go into a circle. So we go up, circle, up, bring it down, up, circle, up, bring it down, up circle out, dah, dah, dah, up circle out. And a down, and a up circle out.

Keep it under control though not too big. Only as big as you can maintain the stability up around. Two more times and up around. Last time and up around, hold it there. Bend your knee.

Take that leg all the way out, pull it up, find that strength. Ready, we got pulse, pulse, scissors, scissor. The elbows are coming down towards the carriage, use your upper body strength to get that nice stretch. Breathe. Datta. Long legs dynamic.

Four more four four. Three three. Breathe to two one one tabletop, bring your head down, toes back on to the bar. Reach that left leg nice and long. Ready? Single leg footwork, we kick flex, point, bring it down and up. You can see I'm just lengthening my legs. Very dynamic.

Remember, you create the resistance here. That's it. So every single muscle in your lower body is working. Your abdominals are stabilizing. Your upper body is working to stabilize the upper body. Find the rib cage, connect the rib cage towards the mat, tailbone is heavy, da, da, da, and flex, point, bring it down, and it kicked that leg.

That's it. Nice mobility. Feel that follow through with the pelvis. Two more times, Anna, up. Last time, Anna, up, bring it down. Now we're gonna go for our circle. So you're ready?

Breathe, we go up. Circle. Up bring it down. So it goes one. Circle. There we go. This is very dynamic.

There we go. So it's one who whip it around with stability and up. Bring it down and up. There we go. And smile, we're having fun, and up circle round. Two more times, and up circle round. Last time, and up circle round, hold it, bend the knee, pull the carriage in, close the carriage.

We've got that leg. We pull it in leg long, and we go again. There's that stretch. Now I'm gonna ask you to clasp your hand, stick the hands behind your head and just lift your head up. There we go. Now your elbows are in your peripheral view, and it's one two one two one two.

Now we're gonna pick up the pace. Eight more. 87654321 tabletop. Hold it here. Take the hands behind the knees. There we go. Lift yourself up just a little bit higher.

Fantastic. And then we come back down. We're gonna transition well to right side, lift yourself up. We're going to one red, one blue. So find one red, one blue, make sure your head rest is down.

We're going to put our hands in the straps. Find the long loops. Now first of all, before we do anything, find your arms connected to your back. Now slight imprint here. Hold that imprints.

Bring your legs into tabletop here. And then we're just gonna take the arms first. Keep looking at the sky. Now find that imprint. So if everybody drool those abs in, now take the legs out we go.

So we reach the legs long over the bar and back. Now we add the head. So I want you to focus on pressing your hands into the loops. Got it pressing into the loops. Couple more just to warm up here.

One more. Bring it back. Now turn externally rotate. Turn your hips out. So in that external rotation, find your diamond.

Alright. Now the hands are gonna come together. We exhale lift up. And back. So you're in a diamond position. Talbon is still anchored down. Now we're gonna add on a little choreography here.

So we go up, we open, we tap bring you back up. Open. So now we're getting that nice stretch. Keep the thighs still and just open where your thighs are situated there, back. Now your focus is toward your feet. Or your pubic bone there, three more. Duh. Reach.

Two more. Oh, one. Reach. This time you're gonna hold it there. Hold it there. And then the legs come together as the arms go out. And then we replace it back in.

D. D. D. Eight more. Eight, seven. Breathe six five. Reach four, three, two, one, diamond position.

Hands come back, still in that diamond position, open your arms, tap the toes down and back. So you're just moving at the hip joint I'm still pressing my hands into the loops, feel my lats, feel my serratus, feel the rib cage connecting to the mat. Yes. See my legs are trembling, and that was in the size of working super duper hard. You got a couple more. Last time, bring the legs together and open your arms.

You ready? We're gonna go into roll over. So we're gonna reach the legs out nice and long. The arms come down to the side of your body. We're gonna inhale 90, exhale roll over. Open flex your feet, rolling down, little mini circle, and then we come back again. Let's do that one more time, and then we're adding on.

In how 90, we take off, We open flex, we roll down the hands, triceps are engaged. Now we're gonna add on inhale 90, exhale over, reach the right leg up, roll down. Reset leg out long, the other leg joins it, the arms follow through. Got it. We go again. XL over.

Opposite leg goes up. Curl down, use your triceps, use your back, hit that position. The leg joins it, and the arms follow through. It's two more times. In hell, 90, we take off.

Right leg comes up. Use your upper body as you roll down one vertebra at a time. Hit that diagonal position. The leg joins it. The hands follow through.

Ian held 90. We take off the wheel of that pelvis is turning. Opposite leg goes up. We curl down slowly one vertebra at a time, down, the leg joins it, the arms follow through, bend your knees, backstroke. Inhale reach, open, come into your pike, bend the knees head comes down, inhale pressing to that resistance. Open the arms and legs. We lift up into that pike, and then we bend our knees.

We go again, and we keep on moving. It's a continuous movement. Don't lose your tension here. Keep resisting forwards. Imagine there's a wall right there. Here, pushing your hands against the wall, and we hit. We got one more time.

In how reach. Hit, hold it. Bend the knees, the arms and head follow through. Amazing. Bring your feet down.

Grab hold. Put your little loops there. Now we're gonna come down, come all the way down into your knees here, and I'm gonna keep it with one red and one blue if you've got any shoulder problems, take it down to one red. We're gonna push out. I'm a little sweaty here, so yeah, a little bit more challenging. Arms are straight, we come up, find our v position, hips go up into semi circle.

Alright. We're gonna push out. Try and get those legs as extended as possible. We curl down, and we roll all the way up. We're trying to go with a little bit more momentum if we can a little bit faster. But remember, this is about spinal articulation, really finding that pelvic curl.

On the rolling up and the rolling down, try and keep the carriage as silly as you can, and then you can pick up pace, or we can keep it as slow as you want. It's your choice. We reverse it. We push out. There it is spinal articulation, booing the carriage Keep pushing with the hands back, connecting your arms with the back. Drop up that tailbone down along the springs, and then we roll back up again, feel that back body. Couple more.

One of my most favorite exercises feels so good on that back, tilt the pubic onto the belly button, find that scoop. One more, everybody. We are here. The cabbage is closed and we push out and in. Little mini ones, little mini ones. So here we go. Heels are connected together. We got four more little pulses in mid range of motion.

We're looking towards the sky. Hills are connected. Heads are up. One more. We close the carriage. We hold it here.

We're gonna try and reach. Can we fish? See what we can find when we fish, we find the bar here. Press your pubic bone up to the sky, find that fantastic stretch through your quads, reset, bring your heart rate down because it's gonna come back up again. Take the arms back.

There's no sexy way of getting out of this, as we would say. I'm gonna push ourselves back. There we go, especially when you're sweating. And then we go up and over to the side and stand up. There we go. Yeah. A little sweat when you're stuck to the reformer is a good thing. That means we've been working. Okay.

We're gonna stand up here. Alright. We're gonna grab our box now. So the box is gonna go shortways. Alright? So we're gonna find our shortways box. It's gonna be here for quite a lot of the next bit of of programming today, so we're gonna start here. Okay? Now we're going to take the bar down.

I am going to go with a blue spring. Some of you may need a little bit more support with planking here going into some plank. So with blue, blue, and yellow, I'm on a blue spring. Okay? So make sure your box is level for safety. We're gonna come up, sit on your box here.

So there you go. I'm sitting on my box. This is our first position. Toast's down. Heels are against your box, not too high. Alright. So you're not too high on your relevant. Okay?

Now we're gonna go into decline. So the hands are gonna go forwards onto your platform here. Now we're gonna really think of lifting your hips off, really scooping those abdominals off of your thighs, drawing the abdominals back and up against gravity. Get out your shoulder joints reach out to the crown of the head if we're ready to find our plank. Stand into your hands, get ready, push out.

Find your plank, and then just bend your knees in. Find where you feel comfortable here. Push out and in. Bring in the knees towards your chest. So this is kinda your start position here.

Now from here, you're gonna find your plank. We're gonna rotate round your shoulder axis here into your pike and then coming back. So this is your prep here. So for those that do not wanna go to the next level, you're just gonna stay here with your feet down. K? Couple more, rotating around your shoulder joints, the axis of your shoulder joint, you're in that big pike here. And then you rotate around your shoulder joint.

Can you see my shoulders are over my wrists? Yes. One more time. Breathe. And now find your plank. Everybody's here. Bend your knees to your chest, transition, right leg goes up, left leg goes up.

We push out into your plank here. Now from here, knees to chest. For four. For three. For two.

For one. Now find your plank, take your right leg, and your right front of your foot on the box. Rotate back into your plank, lift that leg up. Rotate around your shoulder joint and come up into your pike. So I'm pressing the front part of my foot into the box. It looks like a three point pike here. Couple more.

One more. Hold it there. Pass it through. Find that stretch look out. Got it.

Now we're gonna come back that leg is gonna go back on the carriage, the carriage, okay, back on the carriage, meet the other leg, bend the knees in, Holdy here. Translate back. Close the carriage. Carriage is closed. And we're gonna reach up. Whoo, feel those thighs.

Wait there. Okay. Now we're gonna do it again on the other side. So we lower the hands down. We've got this.

We find our plank position. We bring the the other leg up, and then the other leg joins it. Needs to chest. And back. Needs to chest.

And back. Keep your arms strong. Now, find your pike. Find your pike. Left front part of the foot goes down.

You're in that three point position. Find your plank, lift that leg up. Rotate around your shoulder joint. And plank, reach out to the crown of the head, and up. We go again. Can we rotate around the shoulder? Don't pull back.

Stay on top of your wrists. One more time. We go again. Hold it there. Bring that leg forwards.

Find that stretch. You got that stretch. Now you're ready. That leg is gonna come back to the carriage. Listen to me back to the carriage.

Ready back to the carriage, bring that leg down, find your plank, feet, on the carriage, knees towards chest. Close the carriage. Everybody close that carriage. Can we make it up onto our fingertips here? Carriage is closed.

Now we're gonna see. Can we come up? Bring the arms to your ears. Hold it there. Now bring the hands to prayer position.

Down and up. You knew I was gonna go there. Didn't you? Down and off? Of course, we are here. Why not work our legs? Yes. A little bit of a scoop here that pube people aren't going towards the belly button.

I know you're all dying, but you're having so much fun. So just keep keep doing it. You're good. You got four and four and three. And two, we're not out the woods yet. We're here. We're gonna do a little rotation.

Remember at the beginning of the class, we did that fantastic rotation. We're here. Four more rotations, get down an inch, come on into that burn zone, tremble, tremble, one more. We hold it here, tilt the pubic one towards the belly button. Now reach your hands along. Let's go find the box.

Whoa. Nice one. Okay. Now we're here. We're going to find your foot strap. And just because we're here, I'm just gonna add like a couple of red on here just so we keep the carriage still. Okay.

So find your foot strap. Just bring that right knee in a little stretch here. Now send your sit bones towards the middle of your box. Where you got it? Now reach the leg out. We're in that leg position here, that nice extended position.

Roll back, find that roll back position, hold it here. Perfect. Release the right arm. Release the left arm. Take the arm slightly diagonally forward. So I'm reaching forward.

It's like a big, big beach ball right in front of me. My abs tilt. SIP bones heels. Got it. Hold it. Circle. Reverse.

Hold it. Take it forward. We go again with the other leg. Reset. Need to chest. Beautiful. Hold it there.

Alright. Let's lengthen that hamstring out. Secret scoop, pelvic tilt. Reach the arms out long. There's a big beach ball circle. Reverse it.

Hold it here and bring that leg up and over. Yes. Get that figure four stretch. Okay. Quickly moving on to the side here. Now if you need to take your box over, you can do it now. Otherwise, we're going down into the well on that diagonal position. Hips are stacked, knees bent.

From here, we're just gonna go up and down while we're getting ready. Make sure that leg that's underneath the foot strap is nice and straight, energetic leg, as we would say, and we're side bending. Alright. So one more side bend. We hear the other hand joins in front. K? And then we're gonna go up and down.

Focusing on that side oblique. You got four more side obliques. Two more. One more. Hold it and then shoot into your stretch. Switch to the other side.

All the way down, find that diagonal position here, and let's just go up and down while we're waiting. Hips are stacked. You're side bending here. Pressing their imaginary wall away from you. Your little hats are working here connecting to your inner unit.

One more hold it underneath hand, joins forwards, and then we go down. Keep pressing away with that hand. Imagine there's some quicksand and you're pressing up. Can we go a little bit deeper? Can we keep that stabilizing leg as still as we can?

Toast, knees, hips are pointing forwards, for four. For three. For two and for one, lift up, just do a little stretch. Beautiful. And then we come back down.

Let's step off of here. Okay. Bring your box into a long ways position here. We're gonna go into one red spring, one red. Going into back stroke, Let's grab your long loops. Reach forwards right on the corners of your box.

Step over. There we go. Now make sure your chest is over the box. Hold on tightly to your loops here. Just go into a little bicep curl. So while we're here, let's focus on pressing the pubic bone down just a little bit into your box. Okay? So we want equal pressure through the front of the body and the back creating a little sandwich for the spine. Okay?

So we're gonna do one more. And now palms are flat. We're gonna let a w. So we reach forwards into a v, bring it back into your w. There's your v arms w.

So the palms are flat. The elbows are going towards the rib cage. That's it. So you're trying to aim for your biceps towards your ears. Let's do one more. We hold it here in the v.

We're gonna lift all the way out. The palms are flat. Let's try and hit external rotation with the pinky hitting your thighs, and then the head comes down and we're going to a bicep core. Palms go flat. There's your w.

Find your v. Now see if you can lift up and out of the water just a little bit more press that pubic bone down into the box. External rotation, bicep, down in how each. Excess go a little bit higher. Maybe we can. Can we still use those lower abs just a little bit? And then one more in how each lift up and out of that water, palms and flat find the external rotation, bicep curl hands on the corners of your box, lift up into your swan, look right, look left, look right, look left back to center elbows by your ribcage, step off, let the carriage move back. Put those loops down. Alright.

We're gonna go work a lot in our obliques now and inner thighs. We're gonna take it farmer red now to a blue. For those that need a little less spring, you can always go to a yellow, but then it doesn't assist you so much. So a blue is a good weight. Alright. So we're gonna get, sit on your box. We're gonna be in the middle of your box here, and I'm in a sideline position. So I'm gonna find my sidelines.

Everybody just get into that sideline position here, lift up through the obliques, take your hand down onto your headrest here. So I'm lifted here oblique safari in. So pick up your loop. I'm just gonna go with the bigger loop. We're gonna do a little arm sweep, forwards and back.

So you can see it's challenging with that little blue spring If that feels a little too hard, you can always take it down to a yellow. Now we're gonna do a couple more then we're gonna add the legs. Are we ready? So as the arm goes back, the underneath leg goes forwards, the top leg goes back. Here's your little leap of faith here.

That's it. Those obliques are thriving. Arms are working. We're working on core lumbar pelvic stability here. Big time.

We got a couple more One more. Hold it here. Now the arm comes up and down. And just keep the legs still. We're looking for is that long neck try not to collapse into that shoulder joint lifting up. Press standing to your hand.

Yes. Couple more. Last time, Find the arm over your head, tricep extension. Now we're gonna go into a little fancy, bouncy, a little diamond here. Are we ready? So as we extend, we hit a diamond.

Isn't that cute? A little diamond? And you'll see I'm slightly rotating my hips, and it'll feel a little bit more oblique. I have a little bit of a diamond theme going on today. Couple more. I'm channeling Ron Fletcher.

Two more. Last time. Hold it here. Hold it. Yes. Good to hold that position. Nice and strong. Reach.

We reach, reach, reach, reach, reach, and then we come back, and then we release. Oh, lovely. Nice oblique work, lovely arm work. Let's go to the other side. Find yourself in the middle of your box.

Hand is down. Gonna lift myself up. So look, I'm standing into my hand. Can you see those obliques here lifting up? Now pick up.

Big loop. Hand starts right in front of you, and then we do our arm sweeps. Try and keep the body as still as you can in just moving, disassociating at the shoulder joint, and everything else is staying stay that's the hard part. Got it. Those obliques, the firing shoulder is away from your ear standing into that hand. Now we're gonna add the pretty legs.

K. We're ready. Underneath leg goes forwards, back leg goes into hip extension, and then we come back again. Remember, we always go back to hips are stacked in our little leap of faith here. We're working. We make it look easy, but we know how challenging this is. We go again. You got four more here.

Last time, open the legs, sweep the arms straight up, and now just press the arm down to the hip. Everything else is staying stable, but can you feel like a little slight side bend? Can we initiate a little bit of a side bend so you can feel those obliques? Yes. The top waist is working. The underneath is supporting You got one more. Yes. We're fatiguing. Elbow is bent.

Now we've got our tricep extension here. And we're gonna segue into our little fancy diamond position. Remember the hips are gonna move to your still a little bit. You ready. Diamond center. Diamond.

Center. Diamond. We're looking towards our feet. We're definitely gonna do a little bit of a side bend here. Side bend. Two more. One more.

Hold it here. Come on. Hold it. Reach through that fingertips. Hold hold. Hold hold. For four, for three, for two, and for one, and we bring it back. Amazing.

Bring that loop down, step off gracefully, and put your box back. Here we go. Alright. Keeping platform where it is. We're gonna go into, once again, one blue spring. K.

Step up onto your carriage, place the other leg behind. So I'm gonna move this little foot strap here So we're here, hands are down. Your knees are bent. Your foot is over the corner. We're gonna start to push that leg out, hold that leg nice and tight, squeeze the quads, lengthen energetic that back leg, Now from here, onto your fingertips, reach forwards, hands behind your head.

Ready. Back leg comes in and out. Powing up those legs. Front leg is bent. And we power in that leg. That's it on that light spring.

Now we add rotation. Four more rotations, keep that front leg bent, thighs parallel to the sky. One more. Holdy here. Now we're just gonna go into your split.

Bend forwards into your split, like your Russian splits here, keep that back leg straight. It's just the front leg doing all the work right now. This is all in your hamstring, heel is tracking towards your sit bone. Drop that hip down. Get it down. That's it.

Four more. Push out. Find your balance. Yes. One more. Find your split. Find your split. We're all in that split.

Hinge from your waist. Reach your hands forwards. Take your hands down. Find your split. And that's as far as you're gonna go in that split because your foot is there. Hold it, square off your hips long waist.

Now bend your front leg, bend the back knee. You can move your hands to the footbar to do a transition, close the carriage carefully, switch, switch, start to reach that leg out energy through that back leg. There we go. Find the energy before you start translating into balance. Read the arms forwards. That back leg is energized, hands behind your head.

Here we go. Redini in and out. So we got a huge stability going on in that stabilizing leg. The thigh is parallel. Our heart rate is up.

And we're pushing in and out. The upper body is just staying nice and still, and we're powering that leg powered it. Power with that leg. That's it. It's dynamic. Now we add that rotation to the front knee.

The knee that's stabilizing your rotating. That's it. Really rotate from your rib cage. Your rib cage is facilitating that movement into your waist. Four more.

Find that, burn. We've got it three, and two, and one more hold here. Now that front leg extends and bends. Keep that back leg straight. That's the hard part.

Isn't it? We wanna bend that back leg. I'm really trying to keep that length in the back leg because I want that front leg doing all the work. I want that hamstring working. The hamstring is pulling the body in. Got it.

Boom. There we go. Find that length, scoop the abdominals, pelvic floor lifts up like an elevator. We need that pelvic stability. Find it. Use it.

You need it. One more. This is your last time. We are in that deadly split. We hold that split.

We hinge forwards from your hips long back, long neck. We reach the hands forwards. We find that split. If we're able, we hold it here and push out to that longest split we can get, drop the hips down a little bit because we were a little bit hiked including myself, and then we bend the back knee in. Move the hands forwards, close the carriage.

Step down. Step down. Move your bar up. Alright. Now we're gonna go into star. Yes. How much fun? I'm gonna go with a red spring.

I'll let you decide what you feel comfortable with. Alright. So we start with one hand on your football. Inside leg. The closest leg towards your platform pushes on to the shoulder block.

We reach out. Find your star position. Now just test the water first. We're gonna go in and out. Now we close the carriage.

The arm comes down. We open the carriage. The arm goes up. We can do about four more of these, find that shoulder stabilization here. One more.

Hold it here. Bend, come back. Take a little break. We're gonna go again. This time, we're gonna try and do the harder variation.

If this is too challenging, you're just gonna do exactly what I just did. Okay? We're gonna bring the leg forwards and the leg back into arabesque. Okay? Let's try. Hand goes forwards. Find our start position.

Close the carriage. Are we ready? Now bring the arm out to the side. Close in the carriage, bring that leg ots. We open Arabesk. Close, bring it forward.

Open arabesque. Close, bring it forward. Open arabesque. Close two more. We are in that beautiful hourglass, and we call the whole sports one more.

Bring it forwards. Take it back. Dismount. Give yourself a clap. If you did that, give yourself a clap because guess what? We've gotta do it the other side and why not look so pretty the other side, but we're gonna try.

Oh, okay. Let's do it. Okay. Hand on your bar. Remember standing to your hand here. Lats, raiders, nonnegotiable here. You gotta get into those obliques here and you're back.

Alright. Inside leg, we hit push out, find your side plank. That's also where we reach the handout. And we're just gonna test the water here, and then we're gonna go out with the arm. Comes to the hip.

Out and in. This alone is super duper challenging. We know advanced work here. Go to find those obliques. Your hips are stacked. Couple more.

Last time, we close, and then we dismount beautifully, and we bring it in how we're feeling. K. You're either gonna do it again, or you're gonna take a little break and watch me, or you're gonna do it with me. So you got lots of choices there. Come on. Let's do it. Let's just try. Alright?

Okay. Get ready. Hand on your foot. Inside leg goes towards your shoulder block. Ready standing to your arm.

Get ready. We go out, find your start position, arm is lifted, close the carriage, lift your leg forwards, and then we go. Back, open, close. Open, close. Open.

Close. Three more. Open Arabic. Close, bring that leg in. Two more. Ready? One more.

Bring it back. Wow. Yes. Just like you. I have to dig deep. Otherwise, I'm not gonna do that. You gotta breathe. Come back into center.

See, there we go. Find your feet hit with the pot. You can take a deep breath in. Excel out. One more deep breath, inhale. XL back. I just want you to sit down on your carriage here, and we're gonna be where we started.

Exactly where we started. Hands behind your head, inclined forwards, curl back, and now reverse it. How are we feeling? Our heart rate is up? Do we feel invigorated? Remember, thirty years of doing Pilates, and it still kicks my butt.

Does that make you feel better? Because I have to practice just like you. It's a practice. We're not looking for perfection. We're looking for enjoyment, moving our body in a way that we truly enjoy.

Believe it or not, I love the torture, release, and just do a little circle. Thank you for joining me. With this fun class, I found it fun, creative, but also a lot of classical work there done in a little bit more of a creative way. Yes. But I hope you enjoy continue your practice because your body really surprises you what it can actually do if you really put some efforts into it and put the hours in to your practice. Thank you for joining me.

I had so much fun. Hope to see you again. Goodbye.