Today's workout was a Pilates base workout. I took different exercises from two different programs, Women's Health Magazine's Pound Melting Pilates and a 30-Minute core Strengthening Routine For Runners from Predawnrunner.com:
1. Hundred Pump-lay on back with legs & shoulders up take jump rope or yoga strap and hold under glutes, pump arms 10 times, bring legs in and swing strap around with arms up pump 10 times (that is 1 rep) repeat 5 times.
2. Waist Slicer-sit up with heels on floor, lean back to 45-degree angle. Hold strap behind head with elbows out & rotate your waist side to side slowly (1 rep) repeat as many times as you like for up to 1 minute.
3. Lunge Pulse-arms up holding strap, step one foot forward to lunge, slowly pulse 10 times then stand up (1 rep) repeat on other side. Continue each leg for up to one minute.
4. Lat-pull plie'-stand with wide legs and strap behind head, lift heels and squat down lifting strap up. Pause then straighten up & pull strap down (1 rep). Start with 25 then work up to 50.
5. Plank-held for 30 seconds
6. Bridge-held for 1 minute
7. Side Plank-each side held for 30 secs
8. Unilateral Bird Dog-lifting arm & leg on one side then the other. 5x both sides.
9. Windshield Wiper-on stomach bend leg at knee, move leg side to side like a wiper. 10x on each leg then repeat 3x.
10. Inner thigh ball squeeze-30 squeezes.
About Me
- Evolving Meesh
- I am married with two wonderful sons who are 18 and 11 years old and my 2 year old Baby Girl. I currently live in Reston, VA and have been working for Verizon for 18 years. I am a Licensed Zumba, ZumbKids, Zumba Gold and AquaZumba instructor. I am a Certified AFAA Group Fitness Instructor, a Certified AAI Aqua Fitness Instructor, an RRCA Certified Running Coach and a Certified Keiser Cycle Instructor. I love to exercise, run, do yoga and Pilates and most of all enjoy time with my family.
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