Pilates Workout with Yana Level 3 Version 3

Yana is back with a fast pace Pilates level 3 class for you all.  You will need a pilates ball/cushion and a pilates block/thick book  and some water bottles/hand wights for this workout. Just a quick recap on breathing to start with as this is a level 3 Pilates class you should know all the breathing from the previous classes. After Pilates breathing Yana does toe taps, spinal rotations, shoulder blade mobilisations into cat stretches, hip rolls,  bridges with scissor arms, and abs prep as a warm up.

Then onto Pilates 100’s using weights followed by half roll backs, full roll ups, Pilate one leg circles, spinal pulse rotations, rolling like a ball with arm movements, hip flexor exercises, shoulder bridges, roll overs tapping the floor, full extensions, she’ll stretch, oblique work, oblique roll backs with a twist, rocking spinal extensions, Pilates cork screws, Pilates bicycles, hip flexor release, full rocking, shoulder warm ups, planks with a foot off the floor, Pilates teasers using a ball, side leg series, spinal releases, Pilates side bends with twist, star exercise, full push-ups with a leg off the floor.  A fasted paced Pilates class that you will learn a lot of advanced exercises.

Fitness Fact: Underwater swimming is the only time you should hold your breathe while exercising.


Category: Pilates | Instructor: Yana | Music: various | Length: 57 mins | Created: Friday, 30 August 2013

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