Ignite Your Energy: Full-Body Blast Short Pilates Workout

Hi and thank you for joining me for today's workout

It's a little bit dark and chilly outside here, so we're going to ramp up the heat and enjoy moving together

Hopefully you're admiring my lovely little vest top, which says stronger together

This is one of the items that you can get through the YouTube channel

One of my favourite quotes that we do get stronger by doing this together

and motivating each other. Okay, so we're going to get into a four-point kneeling position on our mats

Okay, so when you look down, just check that your knees are hip distance apart

Spread those fingertips wide. Draw your shoulder blades back on the back of your rib cage and then just relax your abdominals

Then I want you to think about engaging your pelvic floor. Slowly draw your navel in and up towards your spine

and then find that long spine pressing the crown of your head away

I want you to take your left hand off the floor and slowly reach this arm forward

And then if you feel like you've really shifted over to that right side, just really try and centre yourself

Try and keep the shoulders square. Hold here. Keep connecting into your centre

And then you're going to take the right leg, slide it down the mat. Hold

and then slowly lifting the leg. Pause and hold here. Three, two, one

Sweep the arm back. Lower the toes to the mat. Sweep the arm forwards, lift the leg

And inhale and exhale. And one more. Great. Bring the hand down

Start to bend the elbows. Draw them back towards your ribs. Lower your chest

towards the mat. Come all the way up. Tap your toe to the floor. Lift the leg. Chest lowers, press

Tap, lift, chest lowers, press. And again, inhale, exhale. Two more

Last one. Bring the foot down, slide the foot down, slide the foot

all the way in. You're going to come down onto your forearms, press your hands together. Elbows are as

wide as your shoulders. Slide your right leg down the mat again, really connecting to your

centre. Draw the leg up. So bring that leg across, tap, lift, curl, draw your toes towards

your heel, rather towards your glutes. Extend the leg. Inhale. Exhale inhale exhale And again two more Nice work well done And last one Good extend the leg but then bend at the knee flex and then bring pressure heel to the ceiling We going to pulse here And again slowly driving the heel up towards the ceiling keep connected into your centre We going four and a three And a two And last one

Bring that knee down. Slowly come back up onto all fourth. And then come up onto high knees

Just relax here. So we're going to lift the shoulders up. Slowly roll them back and draw them down

And again, inhale. Breathing out. One more. Nice

We're going to bring our hands back down onto the mats. So back to that four point kneeling position

long spine, connect into your pelvic floor. Take your right arm and reach forward

Try and keep those shoulders square. Keep centered on the mat. Well done

And then as you're reaching forward with this arm, you're sliding the. right

Lift the leg, find your balance, hold here. Breathe. Three, two, one

Sweep, whoops, I'm going to need to come over to this side of my mat

Apologies, here we go. Sweep the arm back, lower the leg and lift and return

Inhale, exhale. Breathe in, out. Good, and again. And again. Nice and last one. Hold. Bring the hand down. Just bear with me. I'm just going to move back over to this side of my mat. Okay, so the leg stays extended. So we start to draw the elbows back towards your hips. We're going to lower your chest down to the mat. Press into the leg

the floor. Lower the leg, lift. Inhale, exhale. And again. Good, we've got three to go. Nice. Well done. Two more

Last one. And relax. Bring your knee onto the mat. Come down. Come down

Again, onto the forearms, elbows underneath your shoulders. Class our hands together

Slide your left leg down the mat. Connecting to your core. So we're going to lower the leg, tap it down on the right side

Lift the leg. Draw your heel towards your glutes. Extend the leg

Good. Well done. And again. Nice work. Good. And again. Two to go

Last one. Extend the leg. And then you're going to bend at the knee. Flex and left

And press. So you don't need to bring that knee all the way down. Just take some tension off and

then power up And again so we got four three two last one

Knee comes down, come up onto your hands here on the mat

Well done, okay, I'm just going to go for a little walk, so are you

We're going to go a little bit further up our mat. So you're in that four point kneeling position

So I want you to relax your abdominals, draw your navel down towards the mat

sink your chest towards the mat, keep the arm straight. Start to slowly lift your nose

Then we're going to think pelvic floor and we're going to start to connect more into our abdominals

and we're going to come into our gorgeous cat. We're going to release

and then find more of a connection as you lift. And release and connect and lift

Good. come back to our plank. You're going to slide one foot down the mat and then the other and we're in our

plank so you want those feet close together. Lift your hips, press the heels down. Lift those heels

come into your plank. Okay, step to the left, step to the right. We go again and left

and right. One more on each side. Try and keep those hips as still as you can. Good

Lift the hips. Press the heels down. Come high with the heels. Come back to your plank. Keep the hips still. Draw your left knee forward. Step back. Switch sides. And again. Good work. Well done. Two to go. Nice. Great. Hips lift. Heels press down. Who doesn't love a plank

And not sure I want to know the answer to that. Okay, we're going to combine both moves now

So we're going to come back to what like? Okay, left side

Go out, in, knee draws forward, step back. Right side, out, in, knee draws forward, step back

Repeat. Here we go, well done. Make sure you're breathing. Try and keep your hips as steady

stable as possible. Well done. You've got this. We're nearly there. One more. Good. Slowly lift. Press the heels down. Tiny, tiny little baby steps. We're walking your toes in just as far as you can. Keeping the heel of the hands down on the mat and the heel of your feet down on the mat or as near as you can. Keep those legs straight

gently rock forwards and backwards. Breathe as you do this. Push back

And one more. Good. Start to walk down the mat. Good. You're going to come back down onto your knees

Relax your feet. And you're going to sit back in your rest position

Okay, we're going to hold her just for a few seconds. And then we going to come forwards into our feet push up in three two one So we come forwards we gonna lower the chest down power back

Nice, now this time as you come forward, you're gonna hover, take one leg out behind you

Lift that leg, push, return, and press back. Come forwards, now this is an extra layer

Don't feel like you have to do this. Good, knee comes down, press back

You can of course be here, both knees down. Push, press and back

And again, so really working on building that strength as my vest top

very rightly says, stronger together. So the tops are all made from 100% organic cotton

They wash really well and they feel so soft and cool and comfortable to wear

Well done. Press. Push, I said lower and then push. One more

Okay, we've got this. We're down. Oops. I'm getting far too giddy today, aren't I

Press back. Well done. You come all the way up to a seat

position. You're doing really well. So we're nearly there. So this is short, quick, snappy

workout today. Okay, we are going to come down with our forearms across the mat here. Okay

So four hours down. We are going to bring our shoulders over our wrist and at the moment

as you can see, we're on our knees. You're going to slide one leg down the mat and stand into that heel and do the same on the other side

Now take your feet a little bit wider. bit wider. Twist your hips. Take one hand off and reach. Bring that forearm down, twist to centre

twist the opposite way and reach. Elbow down, twist. Twist again and reach. So focus very much

on the movement of the hips and the pelvis. We're round. Now, you can have one knee down and you

You can be in this position here. And then as you twist, you're going to come on to both feet

You're going to bring one knee down and you're going to turn

Alternatively, you're staying on your toes and we twist here. Good, we're nearly there

Twist back, twist round. Good. One more on each side. Yay! Last one, you've got this, we've got this. Good

Good. Bring your forearms down. Bring your knees down. Okay, start to roll those four arms back. Walk them in. Walk them in. And then slowly sit all the way back. And breathe here. So if you wish, bring your forehead down onto the mat. Just let your arms, your shoulders sink down towards the mat

and just relax and breathe because you've aced another workout. Well done. Thank you so much for joining me