34 Minute Total Body Pilates I Momentum Day #22

Foreign. Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total body pilates workout. This is day 22 of your Momentum challenge. Today we are going to work the total body using pilates inspired moves. We will start from a standing position. We will take it down to the mat, and I will give you options throughout all of it. During this flow, if you want, you can use a set of light dumbbells. I'll be using 3 pound dumbbells or soup cans, water bottles, or just weight. All you need for this workout are optional weights and a mat. Are you ready? Let's do it. Yay. You did it, mommy. Yay, we did it. Okay, so let's just start from a standing position. We're going to take a minute to get in good posture and alignment and connect with our breath. So I want you to just stand, feet about shoulder width apart. Soft knees. Lift those shoulders up, back, and down. Release that tension from your head, neck and shoulders. A few big deep breaths. And when we're breathing, we want to think about that t a breathing. So transverse abdominus, deep core. Expanding that breath all the way through the belly, the sides, the back, 360 degrees around on the inhale and then on the exhale, pulling everything in and up. Most of us do what we call backwards breathing, where we breathe up and down through our chest or we suck in our tummy. We want to be breathing. Inhale all the way around. Let the pelvic floor drop, diaphragm lift and then exhale. Pull everything in, connect with that deep core. One more and breathe. Keep that breath going and just check in with your posture. We want to stack those ears over our shoulders, shoulders over the rib cage, rib cage over the pelvis. This is usually where we get a little off. We usually lean forward or back, anterior or posterior pelvic tilt. So bring that rib cage right over the pelvis, pelvis over the knees, knees over the ankles. So just find that good posture and let's just take a minute. We're just going to tap it out. So just here to here. So we're going to reach over. We're going to keep it low impact, but we're going to get the blood pumping. This is just your mobility warm up before we add a few little toning moves up top and then we take it down to the mat. Let's reach across through here. Big stretch. So again, the goal is to get the heart pumping. You know, I will always remind you to be where you are today. So if you need to take it slower. Totally fine. If you want to pick it up a notch, if you want a little more of the cardio, that works too. It is up to you, wherever you are in your journey and wherever you are today, because it's gonna look different day today. Let's go back up top. Reach it over. Little taps out. There we go. Then let's bring those knees up, side to side. Take it here and here. We're bringing it down and up. Open up the knees through the hips, just like that. You don't have to go the same pace as me. You can be slower or faster, whatever is good for you. Then we're going to do a little hip roll right here. So hip roll and here. Rolling it through. Core engaged. Let's add a little curtsy to it. So hip roll, curtsy down. Hip roll, cross behind, curtsy. You decide how low you want to get. If you want to just tap it, that works too. Get the mobility. Or if you want to get all the way down. Hip roll, reach. Back and up. Hip roll and back. One more each side. Reach. Last one. Reach. And here. Let's take it to the side. We're gonna tap it up and reach it back. Tap and reach. We're here. Little reach, heel to toe. Four, three. So getting that mobility work. It is a warm up, but also because it's mobility day, I want you to drop that knee. Start high, balance on the wall or a chair if you need to. And if you're able, drop those hands, press it up. Four. We got three, two. Hold it here. We're gonna reach that arm up. Reach that arm under. Reach it up. Your twisting is not right for you. You just keep it small. Breathe. One more. And we're gonna extend it up right through here. Walk those hands to the center. Other side. Slowly bring it up, reach it up. Reach and pull. Heel to toe, up and back. Flowing through it. It's a flow, so no need to worry about intervals today. Good. Hold it here, nice and wide. Drop the knee. Start small balance if you need to take it low as you can. Hand down. Four, push up. Three, two. Good. Take that arm up. You can walk that front foot away to really open up those hips. Reach it under, take it up, reach it under. Up, Reach. One more. Good. Walk it through right here. I want you to take those knees out wide. Slowly roll it up. Let's take those arms, tap behind. Little taps all the way through here. And then we'll take it forward. Take it here, take it here. Yes. Breathe. Good. All right, so I Think we are warm. Let's grab those light dumbbells if you want. Again, you do not have to use weight weights for this. If you're sore from a previous workout or you're just not feeling the weight today, totally fine to just keep it body weight. But if you want, you can add these minor three pounds. You could also again, add soup cans from your pantry, water bottles, whatever you have got for you today. Otherwise, we're going to take it right here. So we're just going to take it nice and wide. Let's just start with that plie. We're dropping it down, we're squeezing it up. No crazy combos, just some gentle movements. Zip up that core. Pull everything in. Down and up. There we go. And breathe. Watch me here. I'm going down. And up. Pull them down. Squeeze. And up. Going through. And if you want, as we go down, you can make it a little more of that swing if you're comfortable with that. So the options are just straight up plie for both, or plie, swing, little drop. Pull those elbows down. Swing. You're still doing that plie. Dropping in the hips. Take it down and pull. There we go. And up. Let's go. Four more. Four. And breathe. Yes, you can. Three. Good. Last two. One more. Good. Hold it here. Lift that heel up and down. Up and down. A little bit of toning, but I promise we're going to get good mobility, flexibility, too. 4. 3, 2, 1. Shake it out right here. Bring those elbows up. You can do a little march right here. Watch me. We're going to tap it. Slide it back right here. Tap and bring it up. Push to the ceiling with the tries, curl up with the buys. I really want you to think about lengthening. It's not a deep lunge. It's just a little half lunge in that front leg. And little hinge. Hinge. And up. Push through that front heel hinge. And up. Down and up. Core stays engaged. Kick back and curl. Four. And breathe. Three, two. Last one. I want you to hold it here. Bring it up and down. Just the knee up. So focus on that stationary leg. Core engaged. And knee lifting. 4. 3. Yes, you can. 2. 1. Then extend it back. We're gonna lift and lower. Kick back. Little lift. Slow and controlled. Four more. Yes. Four. Three, two, one. Stretch it back. Right here, right here. Ah, yes. So what I want is just little active stretch. Stretch it and bring it up. Little hamstring scoop. Bring it up. Hamstring, scoop. Pull that toe towards you. It's an active recovery. Last One. Good. Turn it other side. So, core engage. We're going to keep that push back. The only change we're going to make is we're going to palms to the ceiling. Palms to the ceiling. So I'm getting a full rotation from that curl to that kickback. Other leg forward. Core engage. Remember, it's a hinge and a tap. Three, two, one. Kick it back. Rotate. Bring it up. Yes. Take it back. Bring it up. So it's not a deep lunge, it's a hinge and a half bend in that front heel and curl. Watch my hands. Rotate and rotate. Yes. Breathe. And here. And up. We got last four. Four, three, two. Last one. Hold it here. We got knee and out. Little lift. Drive that stationary leg into the ground. Think about the core engaging as you lift those knees. Three, two, one. Push it back. Right here. Lift. And in. Rotate front leg. Working hard. And here. Roll it through. 4, 3, 2, 1. Good active hamstring stretch. Take it up. Take it here. Lean into it. Take it up. Just rest those weights. Take it here. Yes. And up. And here. And last one right here. Take it here. Breathe. Tap everything out. I want you to take those weights down to the side to get a little stretch through that. Here's what we got, team. You're gonna reach up, take it down. World's greatest stretch. Reach. Take it up. Reach. World's greatest stretch. Reach. Join me here. Here we go. Big reach. Up hinge. Step back. Take it up. Step it in. All the way up. You pick your pace, but I want you to keep it going. We're leading this into coming down on the mat, so we want some good mobility, work from that standing position, and also little heart rate. So if you want to pick up the pace, you can, but still get the stretch. I'm going to give you one more option. Instead of coming all the way up, you can take it here. Reach. Take it to the plank. Take it here. You can go from the top or from the plank. Take it back. You might get a little wider with that hip if you're from the plank, but it's up to you. And breathe. Take it up. Good mobility. We got four. Big stretch from the top of the plank. Three. Yes. Two. Last one. Breathe. Good. Wherever you are, stretch it back. If you're on the ground, child's pose. If you're up top, just hinge it over, grab a quick sip. We're gonna take it all down to the mat. Up top is done right here. I'm gonna adjust my airflow. Let's take it Down. Have those weights close by. We're gonna start with a little stretch. So we're going to be on your knees. If this bothers your knees at all, you can roll up a mat underneath or you can just do the upper from a seated position. Grab those weights if you got them weights down by the side. We're going to start with just a hip flexor stretch. Little kneeling squat, we call it here. Bring it up. We're going to stretch it out so you're not hyper extending. You're not arching that back. You're just sitting back and stretch here. Connect with the core here. I want you to start with just this. And again, you can be standing, regular squat, if that's better for you and your knees. Or here, grab those weights. I'm going to take it behind, I'm going to bring it up, I'm going to take it behind. Palms together, palms up. So lower body, upper body and core. Get that stretch in the hip flexors. We got four and three, two. Last one. Yes. And breathe. I want you to take those hands down. Take one leg here. Take your weights out of the way. We're gonna get that little stretch. Roll into it. Take it back again. If this bothers your knees, take it slow, standing or seated again. Active recovery, mobility work. One more and breathe. Come here if you can. A little bit of a challenge, but I think you can do it. I want those hands by your side. We're gonna press it up right here. Lift, stretch and down. Lift, stretch. Land down weight in that front heel. Lean into it. Get the stretch on both. Stretch here. Watch me. We're gonna add tap and down. Stretch it, tap it. If that's too much, you can go here. Tap and down here. Tap if you can. I want you to stay low, press up and stretch. Tap it in, Press up. Two more. Yes. Last one. Good. Stretch it back right here. Yes, I know. Let's take it other side. It's a little stretch forward, Take it back. Little stretch forward. Take it back again. Do what is best for you. The most important thing today is that you are here. So if this is not right for you, I want you to take it standing if you can. Let's take it down right here. We're gonna press up through that front heel. Core engaged right here. Take it up, take it down. Lift in the center. And again as much as you can. Trying to lengthen to get that stretch. You don't have to be all the way here, but so you really get the hamstring stretch in the back. Let's add on. Tap and down here. Tap and down. Yes, you can again if you need to. Up, tap and down. Four. Yes. Three. Stretch it out. Two. Last one. Stretch it back. I know about that a little bit more than we thought we would. Turn it on to your side. I want you to have those weights close by. We're gonna bring it down right here. Coming up with just a lift. Up and lower. Core engage. Lift and down. We're gonna take up, out and down. Up, out and down. Up and down. Resting it right on the top leg. Four more. Four. Breathe. Three, two. Last one. Good. Hold it here. Reach it under. Reach it up. Stay lifted. If you want that added challenge. Lift that top leg under and up. Remember, you can do this body weight, too, if you want to. Take it all the way up. Four. And reach. Three, two. Last one. Relax it down. Take it all the way down. We're gonna bring that top leg here. We're gonna take that weight on that inside leg. Watch me. Right here. Lift and lower. So you're rotating. Opening up that hip. If it's better without the weight for you, that's fine. You can rest it down right here, too. We're gonna lift. Lift and lower. Up. Breathe. Watch me take it up. Cross and cross. Take it up. Tap and tap. Lift. Yes, you can. Up, tap and tap. We got four. Tap. Three. Yes. Two. Last one. And tap. Right there. Good. Bring that top leg out. Rest it here. Flex that foot. Watch me flex it up. Tap it down in front. Flex. Tap it down. And back. Back. Flex and breathe. Up. So as much as you can without rotating too much in the hips. I want you to go big. Wide in the front. Wide in the back. You got four. Flex point down. Three. Yes. Two. One. More. Good. Hold it here. Little pulses up. So you should feel that oblique. And that hip. Let's take it even higher. Pulse it up. 8, 7, 6, 5, 4, 3, 2. Relax. Bring it up. Knees right here. We're going to stretch out those legs. Those legs. Take it here if you can. Turn it into that pigeon. That feels good, right? Hold it here. Whatever is good for you to get into that stretch. If you just want to stay seated here, that works, too. But turn it in right here. Breathe into it. Lean towards that hip. I don't know about you, but I need this stretch in my life. Let's take it all the way down on that other side. So we're gonna start with that lift. And lower. We'll add that kick, right? Then we'll add the inner thigh. We'll Tap over and up. Let's see if I can remember it all. Lift. And lower. Zip up that core. Here we go. And down. Zip it up and down. Yes. Breathe. With or without that weight. Let's add that kick right here. Up. Kick and down. Lift. So we got both sides of the abs, outer thighs and glutes. Yes. We got four. And breathe. Three. Whoo. Two. Last one. Take it down. Ha. Rest it down right here. All the way down. Open it up. Did I forget something? Oh, we'll see when I edit. Take it down right here. Lift. And lower. Take it up and down. You keep going. I've got to adjust my microphone. There we go. Lift. You can rest your head right. Right here. Up. Breathe. Inner thighs and core. Let's tap that top leg over. Watch me. Up. Tap it up. Tap it down. Lift if you want. Keep that leg off the ground. If you want to come up on the elbow. Tap, Tap. Yes. There we go. Up and breathe. Oh, I know what we forgot. That side plank. Reach under. Don't worry, we'll get it in. Last one. Good. Bring it up right here. Let's take it up. Take that arm up. Reach under. Core engagement here. Take it down. Take it up. Take it down. Reach under. If you want to have that top leg up, you can. Or here. Up to you. All the way up if you want. Four and reach. Three, two. Last one. Good. All the way down. If you have the weight, take it here. Flex that foot. Flex. Point down in front of. Flex. Point down and back again. Try not to move too much in the hips or the torso, but up, way down in front. Up and in the back. Up. Four more. Right here. Four. Yes. Three. There we go. Two. Last one. Hold it here. Little pulses. Yes. Breathe. Everything is pulled in. Let's get it a little bit higher. There we go. All right. 4. 3. 2. Bring it up right here. All the way up on your side. Side. Roll those knees over. Take it into that pigeon. Stretch if you can get into it. Yes. Stretch out that hip. If this is good for you, I want you to stay right here. Working our way into those last few minutes. Breathe it here. Yes. Good. Very carefully. Roll over onto your back. We're gonna grab those weights. If you got them, take them here. We're gonna do a push. Pull over. Watch me. Into a bridge. Pull over into a bridge. Just like this. So join me when you're ready. If you have no dumbbells, that's okay. We really want the shoulder mobility, so take it over. Pull it here. If you have light weights, and you want to come straight in the center or all the way down by your side. That works, too. And breathe. We got four. And up. Three, two. Last one. Good. Bring them up right here. I want you to bring those heels together. It's that little frog. We're gonna take it out with our fly. Take it out with the knees. Squeeze it up and in. Take it out. Squeeze inner thighs, outer thighs, inner thighs. You got this. And breathe out. Don't forget about your core. It's working, too. And breathe. 2. Last 1. Relax it down. Weights by your side. One knee out on each side. Little happy baby pose if you got it. Open up those hips. Now let's take it up. Stretch those hamstrings. If you're modifying, I want you to take it right here. Just one leg at a time. Reach it up. Feel that hamstring stretch if you can. We got scissors for two lifts. The shoulders and pulling with the hamstrings. Flex that foot right. You're grabbing on the back of the calf or the thigh, not on the knee joint. If you need to, you can take it a little higher. We want the stretch. Breathe. Keep it going. 4. 3, 2. If you can, hold it here. If you're just stretching, keep the stretch. Bend that knee, reach it up and down. Breathe. Tuck that chin. Everything pulls in. So hips to ribs, ribs towards each other. Hips towards each other. Lift on the pelvic floor. 4, 3, 2. Single leg stretch right here. If you're modifying, I just want just the stretch right here. Just a stretch, if you can. Off the ground. And breathe. Yes. Four, three, two. Switch the leg. Whatever leg you didn't have up there before. Tuck that chin. We're just gonna reach again. I want you to think about everything pulling in and up. Pelvic floor. Yes, you can. 4, 3, 2, 1. Drop those knees to the side. Stretch your back. Yes. Don't worry, we're still gonna get that stretch. I know. Breathe. Other side. Open them up. Let it drop very carefully. We're going to turn to all fours. You're on your elbows and your knees. All fours. Just like that. Weights to the side. We're gonna reach it out, tap it back, reach, and down. So it's a bird dog with the heel. Tap from the elbows to make it more challenging for the core. You can stay just right here with me or come up to the plank. We're gonna drop one knee, reach here and up. Drop one knee, reach here, and up. That doesn't make sense. Don't worry about it. What do we got? One More reach. Good. Stretch it back. I want you to stay right there if that's what's right for you. Otherwise we're coming all the way down. We got our plank singles. We are so close. Big in tail to expand. Exhale, lift to the knees. Using your your core. Lift to the toes. Slowly down, slowly down. Feel that stretch. Inhale, exhale, lift, lift. So you're not pushing through the toes or the elbows. You're lifting with the core. Let's add on. Inhale, lift the knees, Lift to the toes. Pipe the stretch slowly down and down. Breathe. Take it up. Take it pike. There we go. Take it down. Keep that bird dog from the knees if that's good for you. Take it up and down. Last one. Breathe. Take it up from that plank position. Drop the knees. Come up on the hands, either from the the knees or the toes. We got that down dog stretch. Ready right here. Down dog, stretch it. Pedal your feet slowly down to plank or knees. It's up to you. You want more core, if that's good for you. Pedal your feet forward into that plank. If you need to modify, try to get in that down dog and then drop to the knees. You're still gonna get everything working. Breathe. Take it here. Last one. Yes. Breathe and take it down. Child's pose. You did it. I know. Take it side to side. Hang out here. You can reach one arm through. Get a little stretch. Good work, everybody. I hope you felt that all over. Extra emphasis on the core, on those smaller muscles in our legs and our upper body. Come up. Just cat, cow, round through. Inhale and exhale up to you very carefully. Come to a seated position. Let your head drop to the side. Let those knees go out. Stretch it over. Back to center. Make sure you check out all the links in the description. Join us in the Bodyfit Athletic Club if you're looking to take your journey to the next level. Let's take it here. If it feels good for you, I want you to cross over, look over your shoulder. If it's okay to twist for you, twist a little more. Athletic Club is where you get access to me, to our Body Fit dietitian. To get more out of your journey, to get personalized support, you get the Method Nutrition Plan, which is not a diet. No restrictions. You get live events, you get Q and A's. We are there to answer your questions and you get a supportive community around the world. Let's let our head drop right here. And of course, make sure that you are on my email list. You get your free monthly and weekly workout calendars and never miss a beat when we have new workouts and live workouts, new challenges coming up. And of course, don't forget to subscribe when you subscribe. That helps me keep making these workouts for you. Hit that subscribe button. Let me know in the comments what you thought. Thank you so much for being here today. Let's get one big deep breath in. And out. You did it. That was your total body Pilates workout. Great job, everybody.