Monday - Abs

Monday — Ab Pilates (Core)
Full Session (35 min)
Rest: 60 seconds between sets

Warm up:

Get the blood flowing and rate rate slightly pumped

• Worlds Greatest Stretch — 30 sec

• Chest Opener (hinge at hip) — 30 sec

• Lateral Lunge (body weight) — 30 sec

• Side Lunge Pulse (right side) — 15 sec

• Side Lunge Pulse (left side) — 15 sec

• Wide Squat to Lunge (alternate) — 20 sec

• Split Squat Pulse (alternating) — 30 sec each side

Core:

• Dead Bug — 3 x 10 each side

• Dead Bug – Isometric Push Leg Extension (Alternate)

  • Lie flat, support your head with one hand, and the other is applying pressure to your thigh

  • slowly extend your leg out straight, hovering it just a few inches above the floor

  • bring up with control and repeat

• High Plank Shoulder Taps — 3 × 10 each side

• Leg Lift and Lower (alternate) — 30 sec

  • Come down onto all fours on a workout mat

  • Place your left forearm flat on the ground parallel to the front of your mat (or angled slightly inward for stability). Keep your right hand planted under your right shoulder with a slightly bent elbow

  • Keep your left knee grounded under your left hip at a 90-degree angle

  • Straighten your right leg fully behind you, pointing your toes to lengthen through the leg

  • Engage your core and squeeze your right glute to lift the extended right leg up toward the ceiling until it is in line with or slightly above your torso

• Forearm Plank — 30 sec

• Pilates Roll Up — 45 sec

• Pilates Hundreds — 30 sec

Cool Down:

• Cat Cow — 30 sec

• Butterfly Stretch — 30 sec

• Straddle Stretch — 30 sec

• Deep Breaths (seated) — 30 sec

Additional Challenge: Walk for 1 - 2 hours 🫶🏽