Sevens #9

Pilates + Cardio + Bodyweight Exercises 

Get ready to work your entire body from head to toe!

Printable PDF

The Protocol:

Round 1: Exercises 1-2

Round 2: Exercises 1-3

Round 3: Exercises 1-4

Round 4: Exercises 1-5

Round 5: Exercises 1-6

Round 6: Exercises 1-7

<<1-2 Mintue BREAK!!>>

Then repeat the entire sequence, working backwards!

     *If you're still feeling like you want more, do the entire set from 1-7 and 7-1 with no break in between.  That means you'll be doing Face Melters for 1 whole minute when you get to the bottom...

Beginners: 6-8 reps of each exercise (20 sec on timed exercise)

Intermediate: 10 reps of each exercise (30 sec on timed exercise)

Advanced: 12 reps of each exercise, except #7 is 30 seconds long

 

You'll need:

1 Weight (5+ pounds)

1 Bench, Step or Chair

Yoga/Pilates Mat (or just a carpeted floor)

 

Warm-up: 

Basic Mat Pilates Routine

The Workout:

12  Goblet Squats

12  Good Mornings

12  Walking Push-ups

12  Woodchops (each side)

12  Weight-Drop + Burpee + Tuck Jump

12  Kettlebell Swings

30 sec Face Melters

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