19: Pilates Sculpt Workout | 20 Minutes | Build Strength While Improving Mobility and Flexibility!

I just want you to hold. You can lift and lower if you can. Tap, four. Yes. Three, two, burn. I know. So here we go, team. I want you to stretch back into. Move those weights into that little hamstring stretch. I know. And then if you can take that front leg, take into that pigeon. Let's reward you with this stretch. Oh, I know. All the way through. Can we remember everything we have to do on the other side? I think we can hang out in that stretch. You can come up, get a little bit of that back as well. And let's go ahead, take it back. Other side. So remember, we're going to start. Bring your weights here. We're going to start with that reach up. You can have that knee down if you want, or get the stretch here. We're going to reach up and down right here. Yes, you can. Remember, the other thing we love about this workout is that it is only 20 minutes. Take it here. Here we go. Find that balance. We're going to sit back. We're going to come here. We're going to lift up and down. So maybe use your weights up and down to go with you. And again, don't overthink it. If that's not right for you, just do the stretch. That cow. So rolling through. So we'll start and end this workout with more of that gentle mobility and stretch. And in between, we're gonna get some good sculpt. As you can see, I have my three pound dumbbells. You could have two or threes if you wanted to add something light in and a mini loop band. You certainly can keep this just body weight as well. Return to center in that neutral position. Let's go down with that child's pose and then pop up to all fours. We're going to start with that to activate the core again. We're just getting the blood flow right here. And then if you want, sit back into that child's pose and come up to that plank position. We're here. We're gonna sit back and bring it up. Take those knees even wider right through here. And. And let's go ahead and come on our knees. Now, if this is not comfortable for you, you can roll up your mat, put them underneath, or you can just keep what we're doing in a seated position and just do the upper body. So we're going to get a little bit of movement. I'm going to show you body weight first, and then you can keep the weights close by. If you want to add them in again if you want to, just Keep it upper body. You can, but here's what we got. We're going to do that little half kneeling squat. So we're here, tall kneeling position. We're gonna sit back, we're gonna reach behind, thumbs touching. We're gonna bring it forward. Pinky's touching. So we're getting that mobility as we get that hip flexor stretch as we connect with the glutes and the core and we work the upper body. So let's start. If you want to add those weights, you can remember thumbs touching in the back. Open up the chest. Pinkies right here. So here we go. We're down, up strong. What I want you to think about, and if you're using the weights and you feel like they're making things a little tough, you're not able to keep that form. I want you just to do the body weight, but I want you to bring those hips forward. Not hyper extending, not arching the back, but connecting with the core, with the glutes opening up in the chest. From here, we're squeezing, we're down. Thumbs together, reach pinkies together. And we're here again. Focus on the mobility. Get what you need today. You know what I always say, Be where you are today. Maybe that is less about the sculpt and more about the mobility and flexibility. Keep it body weight if you're feeling it. Take it here and let's hold it up right here. Let's just take those arms down. Squeeze to the back and up this time, keeping the palms open. Down and up. Maybe a little bit wider. Down again. Focus on the mobility if that's what you need today. And here. Let's take it here. Watch me. We're going to rotate and out. Rotate again. You can raise a bit if you want. Just the mobility. Take it here, rotate and here, then bring them center. Let's just go down. Squeeze up for four. Right here. Yes. Two and one right through here. Go ahead. And we're going to come into that high plank position. If you need a little stretch, take it here. But just to come off of our knees. We're coming into our high plank position now. Watch me first. We're going to rotate in just to hear that world's greatest stretch. We're going to reach it up, we're going to take it down, we're going to take it back. Now, of course, my weights are here, so if you want, you can add that big stretch up or just keep it here. If that's not right for you, you can be on your knees and you can Just get the rotation. You can get the rotation right through here or just with the upper body. But let's go ahead. Stretch back into that child's pose one more time. Start with just your body weight. Add the weights if you want. Strong, high plank. We're right through here. Down, reach down. And up and again. I really want you to get the mobility out of it. So if you need to hold a little longer, that's okay, too. If you want to add that weight here, here, and down here. And you don't have to go straight up. Watch how I'm pulling through it. So it's almost like here. Down and up. Open wide. And let's hold this one just right here. Okay, so we're here. Let's. You can be on the knee if you need a little breather. You can stay here if you can. Let's reach up for four. And down. Three, two, one more. And go ahead and drop that back knee. Let's bring the weights here. Watch me here. We want to get a little stretch. We want to bring it forward. We want to lift, take it down. So a little hamstring stretch forward, lift and down. Don't overthink it. Find what works for you. Maybe you want to just hang on to the stretch and just come up and down. Maybe going back into it, into that hamstring stretch is not right for you. 4. Yes, I know. Little burn in that front leg. That's where that sculpt comes into play. Even though we're getting that nice, good mobility. Up and down. All right, if you can, let's hold it here. We're gonna tap it in eight. Tap it down. Stay low if you can. If that's not right for you. Four and up. Three, up. Our hips are going to be so stretched out after this. Don't worry. Then we're going upper and core on our backs. Yes. Team, hold it here. Remember, you can just lift and lower. Or let's tap it in for eight. Stay low. Stay forward into that front leg. Core is strong. Yes. Four, into the heel. Three, two, one. Sit back into that hamstring. I know. Take those weights to the side. Burn, sculpt, and then let's take it down right here into that pitch and stretch. We are halfway through this workout. I don't know about you, but I'm feeling my heart rate as well. Taking it right through here. On to your back. Team, go ahead and bring it down slowly. Finding nice, good balance. And let's go ahead and extend those legs up if you can, and then down and we're going to do that single leg stretch to get a little stretch. So bringing one knee in at a time. Now join me here. One hand on the inside, one on the outside. Gentle pull in. Shoulders can be up. It's more of that traditional single leg stretch. You can also take it down. And if that's not right for you, you can just bring the knee in at a one at a time, just like this. Keeping it controlled. Now we're getting the stretch as we pull in. We're getting the core. Wrap that core, tuck the pelvis, zip it up, Button up that rib cage. Now hands behind the head. Let's add the little Pilates crisscross. Crisscross. So opposite shoulder to opposite knee. Right through here. Little core burn. We love it. Again, if that's not right for you, just one knee at a time. You can get those muscles working without the flexion, extension or rotation. 4, 3, 2, 1. Hug those knees in. Gentle roll side to side. And then one for more. From here, let's extend those legs up. We're gonna grab on the outside of the calf or the thigh. Scissors in for two stretch. Now, you can point the toes. More of that traditional Pilates or if you want more of that stretch, that hamstring stretch. Flex your your feet. Again, it's not out of control, right? It's controlled from the core, but you're getting that pull in to get that stretch. Remember, Pilates strength and stretch. 3, 2, 1, and relax. Feeling that, right? Go ahead. Make sure those weights are close by. Big stretch over your head. And I want you to watch me here. We're gonna take it with that nice good fly. And bringing it in. As we do that, we're going to lift up in the bridge. So go ahead and tuck the pelvis, lift the hips. I want you to feel that hip flexor stretch. And start with just body weight. We're just going to open up and squeeze it in. Now, you can get a lot of mobility out of this really opening. But if you want to add a little strength, grab those weights. Hips stay up. Take them out, squeeze them in. I know I promised you your legs would get a break, right? If they need a break, you can drop them down. But remember, this is like hugging a tree, right? Slow and controlled. I know a lot of us are used to lifting heavy on these flies, so we're gonna make it work in just a minute. Right here. Let's go down with the hips. Down and squeeze. Yes, you can. Again, we really want mobility and flexibility as well as that Strength. We can go heavier on these flies, but what we're gonna do is make them work right here. So hold them in the halfway point right here. Yes. Just hold. Four, three, four, two. Good. All the way up. Hold. Keep the hips up. Lower those arms halfway down. 4, 3, 2, 1. Flip them over right here. I know. Even if you just got body weight, you're gonna feel those shoulders. Keep those hips high. Yes, team. Four, three, two, one. Relax them down. Stretch those legs up top. I know. Burn. Go ahead and bring the hands right through here. We're gonna lower those legs as we go down for tries. Down for two, up for two. You can separate them out. You can keep them together. Now, again, I know this is super light for most of us. For those triceps, if that's not right for you, just do a march right here. Or do one leg at a time. And up. Yes. Now hold those weights up halfway. Down for two with your legs up for two. Hold halfway with your weights in those tries. Two more with your core. Squeeze those inner thighs together and feel what happens. Everything up, down, halfway. I want you to hold the core. We're gonna go up in those tries. Up in those tries. You can turn them up the top again. If you're just getting the mobility, you don't have to hold that core. Find what's right for you. 2. 1. Take the legs up. Little pulses in your tries. I want you to pulse to the floor. Bend those knees. Pulse them up. Little turns. Can you see it right? Small, Sweet. Small. Yes. Arms. Four, three, two. Relax. Little stretch right here. Go ahead and take that band. If you have it. Bring it up above your knees. We're going to turn onto our side. Have your weights close by. Here's what we're going for, team. And you can do any of this. You can do all of this. We're going to come up in the side plank while we open. Open up in that clamshell. You don't have to have the band. If you want to add a little open up with your arms, you can, with or without the weight. Start with just the lower and the hip lift. We'll add the arms. You can add the weights if you want. 3, 2, 1, lift and lift. Down and down. If you need to separate them out, that's totally fine. You can take that arm big. Open up. And here, open up. Now you can keep it just the arms, or if you want, rotate the torso under with it up. I know. Lots of core action, lots of arms. Two more. Last one. I want you to take it down. Take it that arm over your head behind. Seven, six. You can do this with mobility, too. Just with body weight. You're still gonna feel it. Four, three, two. Hold it up. Take that top leg. Kick it out. Eight, Lift and kick. Seven, six, five, four, three, two, one. Slide it over to that other side. I know. Don't worry. We are gonna save a minute or two for stretching. Now you're like, what are we doing, Amy? Remember, we're gonna open up in the clamshell. We're gonna lift for those obliques, and then we'll add that arm either for mobility, and you can add that behind even without the weight, and you'll get that stretch. 3, 2, 1. 1. Lift and lift. Remember the clamshell. You're angled a bit. You don't have to be in a straight line. Just from that shoulder to those hips. Open it up. Remember, you can add the weight. You can add the rotation right here. Up. Just the arms is here or rates rotated under foreign. Two more. We're gonna lower the hips right here. Take it behind your head. Be very careful. Yes. If you don't feel comfortable doing that, drop the weight and just get the motion. It's a bend. Triceps should be feeling it. Notice what we're doing here. We're keeping that chin chest open so we get that stretch and mobility as well. Take it up. Kick eight. Oh, we're gonna keep it this here. Seven, six, five, four, three. Lift up. Kick out. Two, one. Relax. Nice team. Last thing for strength and stretch. Take that band off if you need to. You can stay up in that cat cow here if you're able. We're gonna come up in that little cobra stretch. Then we're going to come up with the core in the plank. Then we're slowly down, slowly down. This is it, team modified Cobra. You can be here a little stretch up into that plank. Join me either way. Up on the hands or up on the elbows. Modified. You're just going to open up the chest, right? Use the core to lift. Take it down. Take it down if you want. Come all the way up in your hands. Stretch. Open it up. Use your core to lift. Lift. Not down, dog. Just plank one more. All the way through. Wherever you are, lift. Open core. Plank. Hold. Three, two, one. Stretch it back. Yes, Team. Child's pose stretch. I want you to hold it here. I know that was a lot of sculpt, not a whole lot of stretch, but I hope you enjoy. Enjoyed it. And that was short, right? Reach one arm under, Get a little stretch right through here. Hopefully it lived up to the name. I know some of you are going to tell me that it was 21 or 22 minutes. That's okay. Other side. Reach it through. Because of that, we're not going to get too much of a stretch. I hope you felt the mobility and flexibility out of that as well. But it would be helpful to roll through your back, get a few more stretches if you can. Come to that seated position. Big stretch over. I'm sweating, you guys. I know. Active recovery day, but sometimes it's fun to get that mobility while working in that strength. Bring it back to center. Relax in those shoulders. Let's get one big deep breath in and out. You did it. That was your 20 minute Pilates sculpt workout. Great job, everybody.