Pilates with Weights (Arms and Core Focus)

Warm-up:

• Cat-Cow + Rotations
• Downward Dog + Leg Pedals
• Quadruped Series (one side first):
  • Spine Rotations – 3x each side
  • Arm Extensions and Lifts – 3x
  • Leg Extensions and Lifts – 3x
  • Knee-to-Elbow Crunches – 3x each
• Repeat the Quadruped Series on the other side.

Plank Series:

• Forearm Plank with Forward-Backward Shifts
• Knee Taps – 10x
• Plank Rotations – 4x each side
• Repeat on the other side.

Arm Series (with Weights):

• Bicep Curls – 10x
• Wide “V” Bicep Curls – 10x
• Shoulder Press – 10x
• Around the World (arms) – 10x
• Mid-Range Arm Circles – 4x
• Mini Arm Circles (each direction) – 10x
• Tricep Kickbacks – 10x
• Tricep Pulses (arms together) – 10x
• Tricep Pulses (arms back) – 10x
• Overhead Tricep Extensions – 10x

Abs Series:

• Opposite Arm to Opposite Leg Crunch (arm behind head) – 10x
• Opposite Arm to Opposite Leg Crunch (arm extended for bigger range) – 10x
• Repeat on the other side.

Cool Down:

• Roll up into Spine Stretch Forward
• Sit up tall