This routine is roughly 35 minutes, and is designed to be done within the comfort of your own home
Route 5
Follow the routine as it is or in any order you want, but make sure you complete all within 7 days without skipping any days or repeating any days within a specific week.
- If you like, you can break the days with two cycles apart so that you have two separate 30 minute workouts, for an extra metabolic boost.
- If doing both Cycles together, give yourself a 60 to 90 second break before the starting second Cycle.
Do the Pre & Post Workout Routines before and after your workout.
Cycle 1 (approx. 10 mins): Core Work 55 Rep Slide (10-1) Start with 10 repetitions followed by a 10 sec rest, then doing 9 reps followed by a 9 sec rest, etc. (set one = 10 reps, set two = 9 reps, set three = 8 reps, etc.). Rest 20 secs before starting the next exercise;
- Jack Knife Crunch
- Pilates Swimmers (secs vs. reps e.g. 10 secs ON, 10 secs OFF, 9 secs ON, 9 secs OFF, etc.)
- Pilates Side Hip Raise (Left Side)
- Pilates Side Hip Raise (Right Side)
- Windshield Wipers
Cycle 2 (approx. 12 mins): Static Hold (45 seconds each with 15 sec rest) Complete 2 cycles;
- Modified Plank Extension (Left Side)
- Modified Plank Extension (Right Side)
- Side Plank (Left Side)
- Side Plank (Right Side)
- Pilates Back Bow
Keywords: full body, bodyweight, body weight, intermediate, advance