A “Happy, Healthy and Successful 2016” and I hope you started 2016 well. Before i go out for a brief 30min run 🙂 on a sunny Sunday afternoon here in south Dublin, Leopardstown, Sandyford I’m want to give you a sample Intermediate Pilates Level Class Routine / Program.
It’s a mix of different Pilates moves for various parts of your core:
1. Two general core strength and PIlates exercises
2. Two back exercises 1x back lower strength, 1x lower back mobility
3. Two Toning Pilates exercises for your waist, midsection, also called obliques.
Aim for 12 repetitions or movement cycles and two to three sets of each exercise. Those who come to my classes will know the movements and Pilates exercise names. I plan to record videos of various exercises in the coming weeks and months and will add videos to these sample Pilates routines. Sign-up below (at the bottom of the page) for a FREE weekly e-mail with a Pilates routine or program.
IMPORTANT:
Focus on 1. controlled movements, 2. correct breathing, 3. quality movements rather than quantity.
Always think “Quality before Quantity”.
1. Warm-Up:
5min of loosening, mobility and stretching exercises.
2. Main Pilates Class Section:
2.1. Pilates Shoulder Bridge Version 1 (3 sets, 10-12 reps, focus: lower/mid back mobility)
2.2. Pilates Single Leg Stretches, choose your head position depending on your experience level (3 sets, 10-12 reps, focus: general core strength, rectus abdominis )
2.3. Pilates Side Bends on Elbow Version 1 or 2, choose you leg variation (3 sets, 10-12 reps R/L, focus: waist, obliques, mid-section)
2.4. Pilates Chest Opener or Crocodile Version 1 or 2 (2 sets, 10 reps R/L, focus: mid/lower back mobility, chest & neck stretch, shoulder mobility)
2.5. Pilates Scissor Move, choose you head position depending on your exercise level (3 sets, 10-12 reps, focus: general core strength, rectus abdominis)
2.6. Pilates Side Lifts, choose your leg option (3 sets, 10 reps R/L, focus: mid section, legs, hips, bum, obliques).
3. Cool-Down / Warm-Down:
5min stretching and loosening plus a few minutes relaxation and meditation to wind down, if you have time and if you want to get more out of this routine.
Let me know how you get on and this what you think of this sample Pilates Class, Program – just drop me an e-mail or send me a text.
Thanks & Enjoy the exercises !
_ Martin
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(1hr 10min + fb update)