Move of the Day: Pilates Press
Targets: Shoulders, back, chest, triceps, biceps, and abs
*Start in full push-up position, balancing on hands and toes. MAKE IT EASIER: Keep both knees on floor.
*Bend right knee 90 degrees so that toes point up.
*Bend elbows directly behind you, keeping arms close to body, and lowering only a few inches toward floor. Press back up.
*Do 8 to 10 reps. Switch legs and repeat to complete 1 set.
*Do 2 sets!!!
Move of the day: Cobra Push Up
I did a push up challenge this week in my classes and one of the stars of the workout was the Cobra push up! Very graceful…maybe even a little seductive. This takes a lot of upper body strength so don’t be discouraged if you can’t do it with attempt #1.
This move works your chest, arms, and core.
A. Start in plank on palms
B. Then pretend you have a bar (limbo bar) in front of your head and try to bring your head under it, then your back as you lower yourself into a chest pushup. If you go low enough your chest will graze the mat.
C. Once you’ve slithered under the bar, come into a full cobra with straight arms
D. Then come back to plank and repeat
This is a two-part Pop Pilates Attack!!! Here is part 1…the Arm Attack. Part 2 is the Lower Belly Pooch Attack, soon to be uploaded. Excited!?
I started with some bicep curls, went on to shoulder presses, then tricep dips on a yoga block, and rolling push-ups with a toning ball. New moves, new toys to play with, TOUGH.
My arms started to DIE around the tricep dips! I even let you guys have breaks! (Because I needed one too.)
The songs are awesome. They are mashups from Norwegian Recycling. Here they are below along with their youtube music videos:
"Soul of Fireflies": http://www.youtube.com/watch?v=8E4iF6HYOs8
"Technology is Right": http://www.youtube.com/watch?v=xdo3RYsWiog
Have fun! I did. It’s a hard one though. If you don’t have the equipment then simply don’t use it or just incorporate things from around the house that can substitute effectively. Good luck!
My first ever 30 min Pop Pilates!!! KILLER leg, ab, and arm workout! YOU MUST DO IT.
Songs, we’ve got a great mix:
"Grenade" by Bruno Mars
"Stereo Love" by Edward Maya and Vika Jigulina
"Cowboy Casanova" by Carrie Underwood
"Forget You" by Cee Lo Green
"Please Don’t Go" by Mike Posner
"Marry You" by Bruno Mars
"Take if Off" by Ke$ha
"Rhythm of Love" by Plain White T’s