Full body tempo | Pilates Live

Tough mat-based class working at a good pace to raise your heart rate and challenging our muscle strength and control throughout the body. Difficulty: Tough Length: 39 minutes The class begins in standing, then continues into four-point kneeling, onto our sides and onto our backs on the mat. The class takes a slightly faster pace and includes some more difficult exercise sequences so please always remember to work at a pace and level that feels comfortable for you. This class includes: Standing squats and arm raises Side crunch Skater Summo squat pulses to heel and arm raises ‘Y’ stretch to side lunge recovery stretch Side lunge to single leg stand Alternate reverse lunge Knee drive and hamstring curl Roll downs Four-point kneeling bear kick backs Plank with toe taps Side bend with thread the needle Knee tap and stretch and leg lift sideways Scissors Diamond criss-cross and abdo prep to double leg stretch Kick and tuck curl up Rotation stretch Glute and hamstring stretch Sitting ‘Y’ stretch The class begins in standing warming up into our arms and legs with squats with arm raises. We then work our obliques with a side crunch movement. Continuing in standing we challenge our leg strength and our balance with a skater movement and summo squat pulses with arm and heel raises, both . We continue to work our movement control and balance in standing with a side lunge to single leg stand. We then recover, stretching into our sides with a ‘Y’ stretch and side bend stretch. We then work into our legs further with some alternate reverse lunges and a knee drive and hamstring kicks before mobilising our spines with some roll downs. We then roll down into four-point kneeling onto the mat to continue our class. In four-point kneeling we challenge our core, abdominal muscle and upper body with bear kick backs and planks with toe taps. We then recover with a child pose stretch before continuing the class onto our sides. On our sides we engage our obliques and glutes with a side bend and thread the needle movement, with the option of extending the top leg for an extra challenge. Down onto our sides on the mat we strengthen our glutes further with a knee tap and stretch and leg lift sideways movement. We then continue onto our backs on the mat engaging our core with scissors movement. Continuing on our backs we strengthen our abdominal muscles with a combined diamond leg criss-cross and double leg stretch with abdominal prep. We work our core and abdominal muscles further with a one leg stretch and kick and tuck curl up movement. We then begin to cool down on our backs with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with a ‘Y’ stretch and mermaid stretch. __________________ Interested in more Pilates? Join us at https://pilateslive.co.uk/ Facebook:   / pilateslive.co.uk   Instagram:   / pilateslive_vicky