Up next in 10
Adventure Fit: Discover Your Strength Safely with the 'Around the World' Workout!
10K views
May 30, 2024
Join our channel and gain access to live classes and replays: https://www.youtube.com/channel/UCmUxqJ_KuN6GQFc0Tg2o-XQ/join In the video I call this workout ‘Around the World’ and when you have the joy and satisfaction of completing it, you will absolutely understand where the name came from !! Never a dull moment with this one … maybe a ‘blimey’ a ‘groan’ , some deep breathing …. All of which would will be followed with a huge sense of satisfaction and achievement x What are you waiting for … there is no right time to get started…. Let’s do this & do it now !! Xx Anyone following this class does so at their own risk. It is your personal responsibility to work safely and within your own limits. Subscribe for regular Pilates workouts: 👉 https://www.youtube.com/channel/UCmUxqJ_KuN6GQFc0Tg2o-XQ?sub_confirmation=1 Connect with me via: 👉 http://instagram.com/pilatesmovesyou 👉 http://www.facebook.com/pilatesmovesyou #pilates
View Video Transcript
0:00
I'm calling today's workout around the world because we're going to be basically working our weight around our body
0:09
So we're going to be working our posterior chain, the front of our body and down our sides are obliques
0:18
We're going to be lying on our fronts, lying on our backs and working on our sides
0:24
Basically, we're going to have loads of fun together. Okay, so we're going to just warm up with some
0:29
cat cows and then we're going to go straight into this workout. Okay, if you feel that you need
0:34
more of a workout, please do before we go straight into this. Okay, so we're going to place
0:40
our hands on the mat. So your hands directly underneath your shoulders, spread those fingertips
0:46
wide, press strong into the floor here, start to think about engaging your pelvic floor
0:52
lengthen through the neck, crown of the head reaching away. So from here, I now want you to
0:58
Relax your abdominals. Just let your tummy button sink towards the floor
1:04
Lifting press your chest forwards and just lifting your head a fraction
1:08
Now start to draw your navel in and up. Really focus on that pelvic floor
1:14
We're pressing the middle of our back towards the ceiling. Think about making a nice big
1:18
even curve and draw your chin up towards your chest. Big breath in
1:25
breathe out, ripple through that movement again, just relax in the abdominals so we can fully extend our spine in this position and then start to lift again, really finding that connection with the abdominals. It feels so good
1:46
And then again, so moving from the hips. So we're just going to do this one more time
1:55
and then lift, draw up scoop, pelvic floor, abdominals. Feeling that gorgeous movement in our spines, hold here
2:06
And then just rock back a few inches and then rock forwards, holding that shape
2:15
And press forwards. And as I say, keep it small, the movement
2:21
keep finding that connection in your centre. And then slowly rock all the way back
2:30
and press the arms up the mat and breathe here for three
2:35
and two and one. Well done. Okay, from here we've got the hands near the top of the mat
2:45
if you haven't walked up the mat and then bringing your shoulders over and over your wrist
2:51
Okay, I want you to slide one leg, down the mat, stand into that heel
2:57
Push your heel down to the bottom of the mat. Do the same on the opposite side, coming into your plank position
3:04
Press off the toes and press back. Breathe in. So I'm thinking my quads, that's my thighs and my glutes engaged
3:17
And working in my centre, try to keep the neck long. Last one
3:25
Good. Bring those knees down. Take those knees wide. Make sure those hands are underneath your shoulders
3:32
Start to bring one elbow down onto the mat. Bring the other elbow down. You want those elbows underneath your shoulders
3:40
You're going to clash your hands together. We're going to lift the knees away from the mat here and we're going to rock forwards and back again
3:47
and four and three and two and last one
3:58
bring those knees down and then bringing your hands underneath the shoulders
4:04
come all the way back up onto your hand so keep the neck long
4:09
keep those knees wide so I want you to take one hand off the floor
4:14
and try and stabilise those hips as much as you can and then switching sides
4:20
Breathe out. Breathe out. Breathe out. And four
4:30
Well done. And three. And two. And two. And one more
4:42
Hands under shoulders. Start to soften those elbows, lower your chest down towards the mat
4:54
We're going to reach those arms up the mat. I'm drawing my legs closer together so the legs
5:00
are hip distance and as you can see, rather than relaxing here, I've lifted my chest away
5:06
from the mat and I'm drawing those shoulder blades down on the back of my rib cage
5:11
Start to lift the right leg, press that leg to lift but press to the waist, but press to the
5:17
wall behind you and then switch and switch. So trying to stabilise in your centre as we lift and lower
5:26
the legs. Try not to bend at the knee. Try and think about moving, pressing from the hip. And four
5:37
three, two, one, relax. Slowly slide those hands down the mat and relax for a moment
5:47
pull those shoulder blades in. Take a breath in, take the feet fraction wider
5:52
Breathe out lifting the chest away from the mat So now we gonna find stability by thinking about lightly engaging the glutes Keep your head centre bodied centre and lift one hand off the mat
6:08
Draw that elbow down. Bring your hand onto the mat. Other side, draw the elbow down
6:16
Keep the chest lifted here. So we're going to reach one arm forward and pull down and back
6:24
And reach. And down and back. And again. So this is going to really load your posterior chain
6:34
That's the muscles on the back of your body. Now you have the option to reach both arms forward
6:43
but if you feel your chest dropping or you feel that it's putting too much load on your back
6:50
then just go back to single arms. Two more. Last one
7:02
Bring those hands in narrower underneath your shoulders. We're about to lift our head up off, sorry, not our head, our chest up off the mat
7:14
Engage your abdominals. Keep your hands where they are and then tuck and round your spine again here
7:23
And then walking those hands in, bring them back underneath. your shoulders, curve, lift in your centre, and then slowly start to rot back again
7:35
And then either have your glutes a little bit higher and rest your head on the back of your
7:40
arms here, or we're hinging back. We're going to sit down nice and low. And we're going to
7:47
feel that gorgeous release and stretch. Whatever feels right for you and your knees and your body
7:52
and three and two and one and we're going to slide those hands up the mat. Okay, you're doing it really well
8:00
So we're going to go for a walk again with the hands and the knees and we're going to go down the mat and come to a four point kneeling position
8:08
But you can imagine we're not going to stay here for long. Okay. So we are going to come down onto our forearms and then we're going to turn here
8:19
So now my four arms are parallel with the top of the mat, but I feel like I've hyped my shoulders up here
8:27
So we're going to draw those shoulder blades down. We're going to slide one leg down the mat, stand into that heel, same on the other side
8:35
and then come into your plank position here. Take the feet a fraction wider
8:41
So now I'm going to twist the hips and then I'm going to allow that arm to lift off and I'm going to reach to the ceiling
8:49
I'm going to lower my hip. I'm going to drive the hip up
8:53
I'm going to go one more on the side, drive up. Turn, twist, come back to the centre and hold here
9:01
Stand into those heels. Three, two, one. Twist the feet, draw the hip down. Take the hand off. Reach to the ceiling. Hold here. Lower the hip. Breathe out, left. Inhale, lower
9:19
Breathe out, lift. Start to turn, rotate. Four arms come onto the mat. Stand into the heels. Hold your plank. Well done. One more time on each side. Draw the hip down first. Lift, reach. Well done. Lower and press and lower and press. Slowly twist
9:49
Neutral hips, stand into the heel. Well done. Last time, twist. Reach up to the ceiling. Lower, left. Lower, left. And turn and rotate and hold here
10:12
Four, three, two, one. Knees lower. And then you're going to slow
10:19
walk those four arms in and either rest here or bring your glutes down towards your heels
10:29
Relax and four, three, two, one and then bring yourself up onto your knees. Well done
10:42
Okay, so we're going to go back down and we're going to work our obliques again. Okay. So we're going to
10:49
on our forearms here and you're going to walk yourself down your mat. You're going to clasp
10:55
your hands together. So you want your shoulders, no, you want your elbows as wide as your shoulders
11:03
Okay. Then we're going to slide these legs down the mat and we're in a plank position, okay
11:10
But then I walk the feet in a fraction so my hips are a little bit higher. So what I want to do is lift up onto my toe
11:19
rotate in the ankle, draw the hip down towards the floor, lift up, and then think about drawing a big arch, big rainbow with these hips. Lift up and over and round we go. Breathe out
11:39
Breathe in. Breathe out. So hopefully you can see that my elbows are staying glued onto the mat
11:49
You can really feel that work as I think about twisting the hip, draw it down towards the floor
11:57
Lift up and over and round And one more on each side Well done And again wow
12:09
Come back in, knees down. And you're going to walk these four arms in
12:15
But then we're going to reach up the mat and we're going to sit back low here. Breathe. Wow
12:22
Okay. Now I felt that. I'm absolutely sure you did too. Down here
12:28
side of the body firing up those obliques, which are doing an amazing job, helping with our posture
12:35
stabilising our body. Okay, I'm turning round on the mat because we're going to come down on the
12:41
mat together. So swing those legs around with me and come and sit on the mat. So we're going to
12:47
roll down together. So reaching those arms forward. So we start to think about drawing the ribs
12:56
back, navel to spine, chin to chest, relax the shoulders, press the legs together. Think about
13:03
size, heels pressed together. And we slowly, sequentially, roll down onto our mat. And as we come
13:12
down, we're going to centre ourselves on the mat. Press the arms towards the ceiling. Think
13:19
collarbone nice and wide here. And then take your time, slide your feet up the mat. And just
13:25
settle yourself here. So we're going to tuck and tilt the pelvis just a couple of times
13:33
Find our neutral position and then from here we're going to curl up. So take a big breath in
13:41
And as you breathe out, curl up, press those arms forward. So just readjust those shoulder blades
13:48
if you need to on the back of the rib cage. So if we took the chin down too far, we can sometimes
13:54
feel like we're straining the neck or if we're too far back here. So it's finding that happy medium as it were
14:01
Take the feet off the mat, draw your navel in towards your spine
14:05
Okay, we're going to extend one leg. Turn out in the hip, lower that leg towards the floor and lift and bend
14:14
Opposite leg, turn out in the hip, lower, lift, bend and again
14:21
So the leg that's static, try and have that shin parallel to the floor
14:30
So you've created a right angle at that knee joint. Well done. And again
14:38
So if you do need to support your head by all means do, bring your hands back behind your head
14:46
Okay, you've got one more to go. You've done really well. And then draw those knees in and roll down. Relax, let your head feel heavy. Slowly turn your head to one side
15:02
Round to the other side. Just a couple more here. Bring your head into the centre. So we're going to keep hold of the back of these sides
15:14
And we're going to start to curl up. And as I get up to here, again, I'm going to adjust and get myself centered on
15:21
the mat. We're going to straighten both legs. We're going to slide the hands up one leg
15:27
press the other leg away. And then we switch and switch. Think hamstrings. Think about chest
15:39
lifting towards the thigh. Take your time. So we extend through the hip as we lower that leg
15:47
down. And again. And four. Three, good job. And two. And last one
15:59
Lift, bend, roll all the way down. Relax those shoulders. Slowly turn your head from side to side
16:09
Good job. Let's bring those feet down onto the mats. I'm just going to make sure I have got space
16:16
Okay, so we're going to bring the feet off the mat, double knee fold and then straighten those legs
16:23
So make sure the back of the ribs are heavy here. Core and gauge
16:27
We're going to lift the arms up, collarbone wide. And then this time, I want you to curl up
16:34
but we're pressing those arms to the ceiling. So you're going to go left side
16:39
and you're going to lower the left leg and the left arm and keep the right side still
16:44
Come back to the centre. And then you're going to go right side
16:48
and left and left and left and left so it's really hard
16:57
to keep stability and keep one side still and static as the other side is moving
17:04
because your body wants to join in well done just one more
17:09
good bend the knees and curl all the way down relax so do think collarbone
17:18
and do slowly turn your head to one side. Just close your eyes for a moment. And slowly roll your head
17:26
round to the other side. And round. And back. And centre. Awesome. Well done. So we are nearly done
17:39
So stick with me. Okay. We're going to reach those arms up. You're doing a great job. You're going to
17:44
interlace your fingers. You're going to bring your hands behind your head
17:48
and you're going to start by letting the elbows go wide, okay? And you might find that those ribs start to lift or the lower back
17:55
Okay, so now we lift the elbows off, just bring them forward
17:59
so they just in your peripheral vision okay Then we really think about drawing your navel in towards your spine Pelfic floor Okay Take a breath in
18:11
Breathe out. Curl up. Support your head. Adjust as you need to
18:17
Okay. So we are going to keep this curl up. Keep the chest lifted
18:22
So reach your right arm forward. And then you're left here. Nice
18:29
Inhale. Lift those arms up. Keep the chest lifted. Breathe out. Reach those arms forward. Left hand behind your head. Right hand behind your head. And then slowly curl all the way down. Keep those elbows forward. Curl up. Force. So we're going left this time and right and really reach. Lift
18:54
press forwards, bring your hands back behind your head and roll all the way down
19:05
One more of each. Okay, so we curl up. Pause, navel to spine. Reach the right arm
19:14
Reach the left arm. Lift. Press forwards. Hands return. Slowly down
19:28
One more time. We lift. Good job. Reach. Lifting those arms
19:39
Press forwards. Well done. Return. Whoops. And slowly come all the way down
19:49
Good job. Okay, bring your arms down by your side. Straightening that
19:54
that right leg, left arm, right arm goes above your head. And then I want you to think about rolling over onto this right side and then turn and come back onto your tummy
20:08
Okay. So we're going to bring our arms down by our side. No, we're not. We're taking them out to the side of the mat
20:15
And I've bent the elbows and bringing my thumbs level with my nose, taking the feet wide, heels turned in, toes turned out
20:24
Slowly start to lift your chest, your breastbone, keeping the neck long
20:32
Start to extend the arms. Draw those shoulder blades down. Turn your head to one side and centre round to the other side
20:45
Softening those elbows, hips start to lower. Chest lowers to the mat and relax
20:54
And again, press the left. Extend. Turning your head to one side and other side
21:12
And centre elbows and then rolling all the way back down. Awesome
21:21
Bring your hands underneath your shoulders. We're going to start to lift up
21:29
And then we're going to come back to our cat cow, which is where we started today's workout
21:36
So placing your knees underneath your hips, hands directly underneath your shoulders, long spine
21:45
We're going to engage our abdominals. And we're going to lift, trying to come into a nice even C curve
21:52
if we can feel that work in your centre, draw your chin up towards your chest
22:01
Breathe out as we release, relax the abdominals. Working up the spine, extend that spine
22:11
Pause, hair and left. And release
22:25
And last one. Come all the way back to your neutral spine
22:44
You're going to tuck your toes under. We're going to lift the knees and we're going to come into our pike slowly
22:52
Press those heels down to the floor, or as near as you can to the floor
22:57
Slowly lift those heels, press down. Heels lift, press, press, last one
23:12
Nice work, everyone. Lift the heels, start to soften those knees. Relax the feet and then we come back
23:22
back into our rest position and your hard work is done. If you have enjoyed today's workout
23:29
I have a live class membership on my channel that will allow you to join us
23:36
either for live classes twice a week or to enjoy two more workouts every single week
23:43
on top of Friday's free workout. It costs very little and it gives you between 8 and 10 extra work
23:52
workouts every month. So you can click join on my channel and if you need any help, if you can't
24:00
find out how to do it, just send me a message. Thank you as ever. I look forward to seeing you soon
#Bodybuilding
#Fitness
#Gyms & Health Clubs
#Health
#Yoga & Pilates