My Plyo Pilates:
Butterfly: 16 reps X 2 (see picture above)
Targets: Abs, butt, hamstrings, inner and outer thighs
- Stand with feet wider than
shoulder-width apart, toes turned outward 45 degrees and arms extended
out to sides at shoulder level, palms down.
- Bend knees until thighs are parallel to floor and lower arms so that wrists cross in front of hips.
- Then straighten legs and raise arms above head. Repeat.
Bend and Stretch: 10rep X 2
Targets: Shoulders, back, abs, butt, thighs, and calves
- Start in downward dog: Get on all fours on mat, tuck toes under and press hips up to form an inverted V.
- Then bend at the knees and tuck buttock under, hold for 1 count and roll back up into downward dog.
Genie: 10 reps (each side) X 2
Targets: Arms, abs, obliques, butt, and thighs
- Lunge one leg out to the side , toes
pointing away from body, other leg straight. Press palms together overhead with
elbows bent about 90 degrees out to sides (like a genie).
- Keeping hips squared, side bend at waist toward bent leg.
- Next,
reach with extended arms and torso toward bent leg. Hold for 1 count, then
pull torso back and bend elbows to return to side-bend start position.
Kneeling Leg Circle: 10 clockwise & 10 counterclockwise (each side) X 2
Targets: Shoulders, back, abs, butt, inner and outer thighs
- Kneel on mat, extend leg out (toes on mat) and side bend at waist to place other palm
on mat near knee knee.
- Lift foot off mat with toes
slightly turned out; with leg, slowly draw 10 large clockwise circles,
then 10 counter-clockwise circles.
Alternate V-Sit Roll: This move was to much for me, I chose to just move into V-sit and hold for 1 minute.
Targets: Abs, obliques, lower back
- Sit on mat with knees bent, feet flat and arms by sides.
- With
knees bent, lift feet off mat until shins are nearly parallel to floor
and lean torso back 45 degrees into V-sit; extend arms forward.
- Roll onto side and extend arms and legs out, return to center. Repeat on other side.
I know its bad but I don't exercise regularly so this was a good launching platform for me. Not to hard but definitely had me feeling it the next day, especially in my low abs and thighs.