360PILATES WORKOUT 21Day Pilates Holiday Slimdown Inquiries should be addressed to 360Pilates Workout Disclaimer Terms & Conditions

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2 360PILATES WORKOUT 21Day Pilates Holiday Slimdown Copyright Pilates Workout. All Right Reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author. The author and publisher disclaim any responsibility for any adverse effects or consequences from the misapplication or injudicious use of the information presented in this text. Inquiries should be addressed to 360Pilates Workout Disclaimer Fitness training in any form involves a potential risk for serious injury, health complications, or death. The dietary and exercise techniques discussed and utilized in this manual are planned and demonstrated by highly trained professions, and should no be attempted by anyone, regardless of age or physical condition, without help from a fitness professional, medical doctor or registered dietician/licensed dietician. Anyone who attempts any of these techniques, whether under supervision or not, assumes all risks. Neither 360Pilates Workout, nor any business affiliates of 360Pilates Workout shall be held liable to anyone for use of any of these exercises, diet plans, or any advice whatsoever contained within this book. This 4Week Pilates Body Kick Start ebook is informational and for your entertainment only. The data and information contained herein are based upon information from the author s own personal experience and practice gained by various sources, some peer-reviewed, and some not. The author and publisher of this manual makes no warranties, expressed or implied, regarding the currency, completeness or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. This summary of information from anecdotal experience, books, research journals and articles not intended to replace the advice or guidance from health care professional, personal trainers, corrective exercise specialist, or registered and licensed dietitians. It is not intended to direct their behavior or replace their independent professional judgment. Be fore you embark on any health, fitness or sports training programs, seek clearance from a qualified health care professional. Terms & Conditions 1. I am aware that 360Pilates Workout and it s member are not medical doctors and are not qualified to determine a participant s physical capability to engage in strenuous exercise. 2. I am aware that 360Pilates Workout and its member are not registered/licensed dietitians are not qualified to provide nutritional counseling and guidance. 3. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of these exercise contained within this manual.

3 INTRODUCTION Thank you for investing in your health and well being and trusting me to teach you how to accelerate your results through my specific, Pilates series! Pilates is the Journey to a Healthy-Balanced Strong Body and Mind! Following these routines over the Holidays will dramatically change the way your body looks and feels. Be safe when doing your exercises, if you feel any discomfort in your low back make sure to pull up through the pelvic floor and draw your knees a bit closer to your body. Practiced regularly, core strength and muscle endurance will increase quickly and helps to reduce risk of injuries substantially. You will find the workout layout for the next 21 Days The workouts include your Pilates series, which you can find the workout illustrations below. You will also find your BW cardio series below. Start with Day 1 and follow each day with the indicated workout. Continue to follow each days workout regimen. Print out the schedule for quick reference. Ok, let s get you started. Sylvia =)

4 DAY 1 Pilates Workout 1 AMRAP (As Many Rounds As Possible) 10 Minutes AB Leg Reach Core Cincher Rollup Curl AB Leg Reach Ø Lay flat on the floor. Ø Interlace hands behind head, do not tuck chin into chest. Ø Exhale lift chest up towards thighs. Ø Bring both legs up to tabletop position, extend right leg straight up to the sky. Ø Keep left leg extended straight out. Ø Stay in a chest lift throughout the entire movement. Ø Inhale lower right leg down towards the floor as you bend the left knee in. Ø Exhale extend left leg straight up towards the sky as the right legs stays towards the floor. Ø Inhale bend left knee in towards the chest as the right leg moves up towards the sky. Ø Keep both legs lengthened and as straight as possible by tightening right above your kneecap. Ø Slowly draw the rib cage in and down towards the waistline. Ø Avoid neck pain by letting your head lay heavy in your hands. Ø Do not let the legs come in further than the line of your hip. Ø Abdominals are working the whole time; there is no rest when the legs come in. Ø Avoid the temptation to thrust the ribs forward. Ø Repeat movement and keep alternating each side. **Modification Do not extend the legs out, keep them slightly bent and towards the chest. If there is any discomfort in the neck, keep the head down. Side Note: You are targeting your deep abdominal muscles, internal and external oblique s. As you progress through the movement keep your hips still and do not rock them side-to-side. Do not intentionally flatten your back into the floor. This will happen naturally as you engage your deep transverse abdominals, in other words - engage the pelvic floor.

5 Core Cincher Ø Lay flat on the floor. Ø Exhale chest lift up towards your thigh, place hands on the knees Ø Bend both knees and bring them up to 90 degrees tabletop position. Ø Stay in a chest lift throughout the entire movement. Ø Inhale extend arms over your head and both legs straight out together to a 45 degree angle. Ø Keep both legs lengthened and as straight as possible by tightening right above your kneecap. Ø Slowly draw the rib cage in and down towards the waistline. Ø Avoid neck pain by letting your head lay heavy in your hands. Ø Exhale draw legs back to tabletop. Ø Do not let the legs come in closer than the line of your hip. Ø Abdominals are working the whole time; there is no rest when the legs come in. Ø Keep your shoulders down towards your waistline. Ø Avoid the temptation to thrust the ribs forward. **Modification Do not extend the legs out, keep them slightly bent and towards the chest. If there is any discomfort in the neck, keep the head down. Side Note: You are targeting your deep abdominal muscles, internal and external oblique s. As you progress through the movement keep your hips still and do not rock them side-to-side. Do not intentionally flatten your back into the floor. This will happen naturally as you engage your deep transverse abdominals, in other words - engage the pelvic floor.

6 Roll Up Curl Ø Begin by lying on your back, legs straight out and arms straight overhead. Ø Keep your head up and do not tuck chin to chest or roll shoulders forward. Ø Inhale lift arms, head, neck and shoulders off the floor. Ø Exhale bend both knees up and in towards the chest, shins parallel to the floor. Ø Keep both legs firmly pressed together. Ø Keep the transverse abdominal (deep abdominal muscles) engaged at all times to prevent the hip flexors from working. Ø Arms remain straight out in front of the body throughout the movement, palms facing up towards the sky. Ø Do not let the shins or toes drop during the movement. Ø Repeat movement. Ø Do not tuck your chin to your chest; you want to keep a distance from your chin to your chest. Ø Keep your pelvis still, attempting to not let it move side to side. **Modification Keep both feet firmly placed on the floor, alternate the lifting the knees to the chest. Do not move the legs together off the ground Side Note: You are targeting your deep abdominal muscles, obliques and back extensors. DAY 2 Bodyweight Cardio 15-Minute Series 3 x 400M run 1 Minute Off

7 DAY 3 Pilates Workout 2 Timed Workout: 10 Minute, 30 Seconds of work - Tricep SeeSaw - Plank Up - Leg Lift Reach Tricep SeeSaw Ø Start with the legs behind the body, left knee bent down to the floor. Ø Right leg extended straight behind, toe pressed to the floor. Ø Hands placed down directly under the shoulder. Ø Inhale bend elbows back for a tricep push up. Ø At the same time right left lifts up towards the sky. Ø Exhale straighten the arms while lowering the right leg down to the floor. Ø Repeat motion on the same side for the suggested reps then switch sides. Ø Upper back should be extended, do not round. Ø Draw ribs towards each by pulling your stomach in not out. Ø Keep belly button pulled in towards the spine. Ø Lower back should be lengthened and pelvis slightly tucked under to prevent arching of the low back. Ø Do not thrust the chest forward or flare the ribs out. **Modification Move the opposite leg from a straight position down to a kneeling position. This will help beginners and will help to ease off any pressure on your back. Side Note: You are targeting your deep abdominal muscles, triceps, shoulders and chest. As you progress through the movement keep the deep transverse abdominals working.

8 Plank Up Ø Start with your legs straight back on forearms. Ø Keep shoulders directly in line with the elbows. Ø Upper back should be flat, do not round. Ø Draw ribs towards each by pulling your stomach in not out. Ø Keep belly button pulled in towards the spine. Ø Lower back should be lengthened and pelvis slightly tucked under to prevent arching of the low back. Ø Inhale bring hips and glutes up towards the sky. Ø Do not thrust the chest forward or flare the ribs, keep your ribs pulled in and lats engaged. Ø Exhale move back to start plank position. Ø You are rotating around your shoulder as you move your body back and forth. Ø Inner thighs should be active and squeezing at all times to prevent unnecessary pressure on the knees. Ø Legs are together during the entire movement. **Modification Move your legs from a straight position to a kneeling position. This will help beginners and will help to ease off any pressure on your back. Side Note: You are targeting your deep abdominal muscles. As you progress through the movement keep the deep transverse abdominals working, in other words - engage the pelvic floor.

9 Leg Lift Reach Ø Lay supine on your back. Ø Open the chest and press both shoulders into the floor. Ø Palms face down; press the heel of the palm firmly into the floor. Ø Bend both knees and place the feet flat on the floor. Ø Roll through the spine and you peel your vertebrae off the floor. Ø Scoop the belly in towards the spine; do not let the low back arch or drop down towards the floor. Ø Extend the right leg straight up towards the sky. Ø Inhale lower the right leg down towards the floor, flex the foot flat, keep the hips lifted up towards the ceiling, do not let them drop as the legs moves. Ø Exhale lift the right leg up towards the sky, toe pointed, keep the hips lifted up towards the sky as the leg moves. Ø Inhale lengthen the leg and bring it down towards the floor. Ø Keeping the leg straight and lengthened throughout the movement. Ø Keep hips square and up, do not let them drop down as you move the leg up and down. Ø Repeat movement on one-leg and switch sides. **Modification Keep the right leg slightly bent. Do not bring the leg up to higher than the height of the hip, however keep the belly pulled in at all times and pelvis slightly tucked under. Side Note: You are targeting the shoulders, chest, triceps, deep core abdominal muscles, and glutes, inner and outer thighs. As you progress through the movement keep the deep transverse abdominals working at all times to prevent the low back from over working. DAY 4 Bodyweight Cardio 15-Minutes Series 4 x 100M Run, 1 minute off

10 DAY 5 Pilates Workout 3 5 Rounds, 10 Reps of each movement - T-Extension - AB Kick Pushup - Side Line Drops T-Extension Ø Begin by lying on your back. Ø Bend both elbows, push yourself up on your forearms, and keep arms close to the body. Ø Keep your head up and do not tuck chin to chest or roll shoulders forward. Ø Maintain an opened chest throughout the movement. Ø Back is in extension at all times. Ø Bring both legs up, shins parallel to the floor, externally rotate the hips open, knees open to width of the shoulders, press the heels together. Ø Maintain deep lumbar flexion by keep your low back pressing into the floor. Ø Inhale extend legs straight out in front of the body, legs will press together while maintaining the heels together. Ø Exhale with control pull both knees in back towards the chest, as the knees open to the width of the shoulders, keep the heels together and do not let the feet or shins drop Ø Do not let the knees come in past your waistline. Ø Keep the transverse abdominal (deep abdominal muscles) engaged at all times. Ø Do not tuck your chin to your chest; you want to keep a distance from your chin to your chest. Ø Keep your pelvis still, attempting to not let it move side to side. **Modification Keep both feet firmly placed on the floor, alternate the lifting the knees to the chest. Do not move the legs together off the ground. Side Note: You are targeting your deep abdominal muscles, hamstring flexibility/strength, shoulder flexibility/strength, and hip flexor flexibility/strength. obliques and back extensors. As you gain the strength and endurance of the movement the sensation in the hips flexors will ease.

11 AB Kick Pushup Ø Start with your legs straight back. Ø Hands positioned out, slightly on the outside line of the shoulders. Ø Upper back should be extended, do not round. Ø Keep head in line to the spine; do not bring the head up. Ø Draw ribs towards each by pulling your stomach in not out. Ø Keep belly button pulled in towards the spine. Ø Lower back should be lengthened and pelvis slightly tucked under to prevent arching of the low back. Ø Do not thrust the chest forward or flare the ribs, keep your ribs pulled in and lats engaged. Ø Inhale bend elbows out the side as the chest lowers to the floor. Ø Exhale straighten your arms and bend the left knee in towards the chest. Ø Inhale bend elbows out the side extend the left back to the floor. Ø Exhale straighten your arms and bend the right knee in towards the chest. Ø Inhale bend elbows out the side extend the right knee back to the floor. Ø Continue to alternate sides. Ø The body lowers and lifts as one unit. Ø Inner thighs should be active and squeezing at all times to prevent unnecessary pressure on the knees. **Modification Move your legs from a straight position to a kneeling position. This will help beginners and will help to ease off any pressure on your back. Side Note: You are targeting your deep abdominal muscles, pectoral muscle, shoulder flexibility/strength, triceps, glutes, inner and outer thighs. As you progress through the movement keep the deep transverse abdominals working, in other words - engage the pelvic floor.

12 Side Line Drop Ø Begin on your side; go down on the left knee. Ø Left forearm placed firmly down on the floor. Ø Keep shoulders stacked, do not let the top shoulder round forward or drop the head. Ø Lift both hips off the floor, keeping a diagonal line from the left knee, hip and shoulder. Ø Right arm bent, hand on the hip. Ø Pull belly button into the spine. Ø Lift the right leg off the floor, toe pointing down towards the floor. Ø Right leg is positioned slightly forward of the body. Ø Inhale lower the right leg down to the floor as the toe taps down to the floor. Ø Exhale lift the leg up higher than the height of the hip. Ø Keeping your hips stacked on top of each other throughout the movement. Ø Do not arch your back, lengthen the back and lift the pubic bone up. Ø Keep your head lifted and chest lifted. Ø Do not lock your knee out or hyper extend your knee; keep your leg actively working by tightening above your kneecap. Ø Repeat motion per suggested reps, switch sides. **Modification Follow the instructions above to get into the position, instead of a straight leg, slightly bend the knee. Do not lift the hips off the floor; remain on the floor throughout the movement. Side Note: As you progress through the movements keep your pelvic floor engaged. Do not arch your back as your leg moves back and forth. You will feel your butt and hips work intensely, you are deeply targeted the glutes, so it is normal to feel this type of deep pitching sensation. DAY 6 Bodyweight Cardio 15 Minute Series Stationary Bike Sprints 1 Minute Sprint 1 Minute Rest DAY 7 REST DAY

13 DAY 8 Pilates Workout 4 5 Rounds, 15 reps each movement - AB Side Twist - Plank X-Roll - Hammy Lift AB Side Twist Ø Lie on your back; bring legs up at a tabletop position. Ø Keep shoulders down and arms straight out, palms facing up. Ø Upper back should be flat, do not round. Ø Draw ribs towards each other by pulling your stomach in not out. Ø Keep belly button pulled in towards the spine. Ø Inhale twist at the waistline and bring the legs to the left side of your body. Ø Exhale draw the legs back to beginning position. Ø Do not thrust the chest forward or flare the ribs, keep your ribs pulled in and lats engaged. Ø Inhale rotate and twist at the waistline towards the right. Ø Exhale back to start position. Ø As you rotate from sides to side, do not let the knees come in past the line of your hip. Ø Continue movement side to side. Ø Keep inner thighs engaged and knees together. Ø The shoulders will want to come up, keep them down on the floor. Move your legs as far over to the point where you can t keep your shoulders down. Ø The knees and feet will want to slip away from each other, keep them together by moving through the hips. **Modification Keeping the knees bent at table top position is a challenge, to modify this moves pull the knees in slightly closer to your chest. This will help beginners and will help to ease off any pressure on your back. Side Note: You are targeting your deep abdominal muscles. As you progress through the movement keep the deep transverse abdominals working, in other words - engage the pelvic floor.

14 Plank X-Roll Ø Lay on your side, place right forearm down the floor. Ø Place opposite hand on hip. Ø Extend both legs straight out onto the floor. Ø Squeeze inner thighs together. Ø Inhale twist body as the chest faces the floor into a full plank position. Ø Place left forearm down on the floor above the right forearm. Ø Staying in a plank position. Ø Exhale rotate as you pivot your feet and keeping the left forearm on the floor, place right hand on hip. Ø Eyes facing down towards the forearm on the floor. Ø Inhale rotate back to the opposite side. Ø Keep the motion going by moving from one forearm to another, not allowing the pelvis to hit the floor during the exercise. Ø Keep both legs lengthened and as straight as possible and together. Ø Do not let the shoulder drop; keep distance from the ear to the shoulder throughout the movement. Ø Keep hips stacked throughout movement. Ø Do not let the ribs thrust forward, keep them pulled in. Ø Draw belly button in towards the spine. **Modification Bend both knees down to the floor, keep belly button pulled in towards the spine. This will help beginners and will help to ease off any pressure on your back. Side Note: You are targeting your deep abdominal and oblique muscles. As you progress through the movement keep your hips square and inner thighs engaged at all times.

15 Hammy Lift Ø Lay supine on your back, shoulders pressed down to the floor. Ø Palms face down; press the heel of the palm firmly into the floor. Ø Bend both knees and place the feet flat on the floor. Ø Roll off your back by articulating through the spine. Ø Lift right foot off the floor, Exhale bring the bent knee up. Ø Inhale lower the toe and tap to the floor. Ø Do not let the hips/pelvis drop as the leg moves back and forth. Ø Keep the angle of the bent knee at 90 degrees throughout the movement. Ø Keep the belly button pulled into the spine. Ø Do not let the low back arch, tuck and lift the pubic bone up to prevent the low back from overworking. Ø Avoid the temptation to thrust the ribs forward and keep the chest opened at all times. Ø Keep your pelvis still and square. **Modification Follow the instructions above to get into the position, instead of lifting the hips up high, keep them closer to the floor, but keep the transverse abdominals working, in other words keep the pelvic floor engaged. Side Note: You are targeting the deep core abdominal muscles, hamstrings, glutes, inner and outer thighs. As you progress through the movement keep your pelvic floor engaged and hips up towards the sky. DAY 9 BW Cardio 15 Minute Series 5x 400M Run, 1 Minute off

16 DAY 10 Pilates Workout 5 5 Rounds, 10 Reps each movement - Roll Up - FB Tricep Dip - Leg Lift Reach Roll Up Ø Lay flat on the floor, legs straight out, heels pressed down to the floor, arms straight overhead. Ø Keep ribs down; do not let the ribs thrust forward and out. Ø Keep your head up and do not tuck chin to chest or roll shoulders forward. Ø Inhale lift head, neck and shoulders off the floor as the arms move forward. Ø Exhale continue to peel your spine off the floor. Ø Head in line to the spine, eyes should face down towards the knee. Ø Both legs must stay together, inner thighs squeezing together and feet pointed and squeezing side by side. Ø Keep ribs pulled in and prevent them from thrusting outward. Ø Inhale roll back down to the floor, placing each vertebrae on the floor, lift the pubic up as you place your low back down to the floor. Ø Avoid the temptation to use momentum during this movement; it is a controlled move using the deep abdominal muscles. Ø Keep your pelvis still, attempting to not let it move side to side. **Modification Slightly bend both knees during the movement. If the upper back and shoulders are tight keeping the arms straight overhead may be a challenge, slightly bend the elbows to help with the movement. Side Note: You are targeting your entire core, hamstring flexibility/strength, shoulder flexibility/strength, and hip flexor flexibility/strength. Do not let the head come forward in front of your shoulders or tuck your chin down during the movement.

17 FB Tricep Dip Ø Start with your body in a tabletop position. Ø Hands placed down directly under the shoulder, fingertips facing the body or place the fingers out to the side of the body. Ø Keep hips up parallel to the floor, glutes engaged and knees firmly pressed together. Ø Inhale bend elbows back towards the back of the body as the hips lower to the floor. Ø Exhale straighten the arms and bring the hips back in line to the knee and shoulder. Ø Upper back should be extended, do not let the shoulders come up towards the ears. Ø Keep the chest opened at all times. Ø Draw ribs towards each by pulling your stomach in not out. Ø Keep belly button pulled in towards the spine. Ø Do not thrust the chest forward or flare the ribs out. Ø Continue movement for the suggested repetitions. **Modification Keep one knee down to the floor as you go through the movement, then switch sides Side Note: You are targeting the shoulders, chest, triceps, deep core abdominal muscles, and glutes, inner and outer thighs. As you progress through the movement keep the knees pressing together and chest opened.

18 Leg Lift Reach Ø Lay supine on your back. Ø Open the chest and press both shoulders into the floor. Ø Palms face down; press the heel of the palm firmly into the floor. Ø Bend both knees and place the feet flat on the floor. Ø Roll through the spine and you peel your vertebrae off the floor. Ø Scoop the belly in towards the spine; do not let the low back arch or drop down towards the floor. Ø Extend the right leg straight up towards the sky. Ø Inhale lower the right leg down towards the floor, flex the foot flat, keep the hips lifted up towards the ceiling, do not let them drop as the legs moves. Ø Exhale lift the right leg up towards the sky, toe pointed, keep the hips lifted up towards the sky as the leg moves. Ø Inhale lengthen the leg and bring it down towards the floor. Ø Keeping the leg straight and lengthened throughout the movement. Ø Keep hips square and up, do not let them drop down as you move the leg up and down. Ø Repeat movement on one-leg and switch sides. **Modification Keep the right leg slightly bent. Do not bring the leg up to higher than the height of the hip, however keep the belly pulled in at all times and pelvis slightly tucked under. Side Note: You are targeting the shoulders, chest, triceps, deep core abdominal muscles, and glutes, inner and outer thighs. As you progress through the movement keep the deep transverse abdominals working at all times to prevent the low back from over working. DAY 11 Bodyweight Cardio Timed: 5 Rounds, 30 second of work - Walking Lunges - Squat Jumps

19 DAY 12 Pilates Workout 6 AMRAP 10 Minute Time Cap - 5 Pike Pushup - 5 T Rollover - 5 Hammy Kick Pike Pushup Ø Start with your legs straight back, feet on the floor. Ø Hands placed down on the floor overhead slightly forward of the body. Ø Bend elbows out to the side for a pectoral push up. Ø Top of the head touches the floor. Ø Exhale straighten the arms back to starting position. Ø Glutes and hips reach up towards the sky as the elbows bend to the side for a pectoral push up. Ø Keep both legs together and straight at all times. Ø Squeeze the inner thighs and glutes together to keep both legs working. Ø Draw ribs towards each by pulling your stomach in not out. Ø Keep belly button pulled in towards the spine. Ø Lower back should be lengthened and pelvis slightly tucked under to prevent arching of the low back. Ø Do not thrust the chest forward or flare the ribs, keep your stomach pulled in at all times. **Modification Slightly bend both knees as you bend and extend the elbows, it will help if both hamstrings and hip flexors are tight. Side Note: You are targeting your deep core abdominal muscles, shoulders, back, triceps, chest, hamstrings, inner and outer thighs. As you progress through the movement keep the deep transverse abdominals working.

20 T Rollover Ø Start by lying on your back, arms along down your side. Ø Keep shoulders pressed down to the floor and chest opened. Ø Keep lats engaged (latissimus dorsi) by squeezing between the shoulder blades. Ø Bend knees in towards the chest and keep heels tucked in. Ø Draw ribs towards each other by pulling your stomach in not out. Ø Keep belly button pulled in towards the spine. Ø Inhale press the heel of your palm firmly into the floor and roll your back off the floor. Ø Exhale hold. Ø Inhale roll your spine down to the floor until your low back touches the floor and exhale roll back up again. Ø Do not thrust the chest forward or flare the ribs, keep your ribs pulled in and lats engaged. Ø Inhale extend right leg up and back towards the sky. **Modification Do not roll over completely. Bring your knees as close as they can towards your face. You will eventually be able to roll up. Side Note: You are targeting your deep abdominal muscles and triceps. As you progress through the movement keep the deep transverse abdominals working, in other words - engage the pelvic floor. Expect to feel your triceps work deeply.

21 Hammy Kick Ø Start with your body in a tabletop position. Ø Hands placed down directly under the shoulder, fingertips facing the body or place the fingers out to the side of the body. Ø Keep hips up parallel to the floor, glutes engaged. Ø Lift left leg off the floor, knee bent. Ø Inhale bend elbows back towards the back of the body as the hips lower to the floor and left leg extends straight. Ø Exhale straighten the arms and bring the hips back up towards the sky, left knee bent, shin parallel to the floor. Ø Upper back should be extended, do not let the shoulders round forward or come up towards the ears. Ø Keep the head lifted and chest opened at all times. Ø Draw ribs in and your stomach in not out. Ø Keep belly button pulled in towards the spine. Ø Continue movement for the suggested repetitions, switch sides. **Modification Do not bring the left leg up to higher, keep the leg lower to the floor, however keep the belly pulled in at all times. Side Note: You are targeting the shoulders, chest, triceps, deep core abdominal muscles, and glutes, inner and outer thighs. As you progress through the movement keep the deep transverse abdominals working at all times to prevent the low back from over working. DAY 13 Bodyweight Cardio AMRAP 10 Minute Time Cap - 5 Reverse Lunge Alternating Legs - 5 Jumping Jacks DAY 14 REST DAY

22 DAY 15 Pilates Workout 7 AMRAP 10 Minutes - 10 AB Cincher - 10 AB Leg Switch - 5 Pike AB Kick AB Cincher Ø Lay flat on the floor. Ø Exhale chest lift up towards your thigh, place hands on the knees Ø Bend both knees and bring them up to 90 degrees tabletop position. Ø Stay in a chest lift throughout the entire movement. Ø Inhale extend arms over your head and both legs straight out together to a 45 degree angle. Ø Keep both legs lengthened and as straight as possible by tightening right above your kneecap. Ø Slowly draw the rib cage in and down towards the waistline. Ø Avoid neck pain by letting your head lay heavy in your hands. Ø Exhale draw legs back to tabletop. Ø Do not let the legs come in closer than the line of your hip. Ø Abdominals are working the whole time; there is no rest when the legs come in. Ø Keep your shoulders down towards your waistline. Ø Avoid the temptation to thrust the ribs forward. **Modification Do not extend the legs out, keep them slightly bent and towards the chest. If there is any discomfort in the neck, keep the head down. Side Note: You are targeting your deep abdominal muscles, internal and external oblique s. As you progress through the movement keep your hips still and do not rock them side-to-side. Do not intentionally flatten your back into the floor. This will happen naturally as you engage your deep transverse abdominals, in other words - engage the pelvic floor.

23 AB Leg Switch Ø Lying on your back, interlace hands behind head. Ø Chest lift, goal is to have shoulder blades off the floor. Ø Bend both knees, keep shin parallel to the floor. Ø Exhale extend left leg out while keeping the right knee bent. Ø Inhale as the legs switch Ø Exhale extend right leg out while keeping the left knee bent. Ø As you switch sides make sure to keep the inner thighs engaged. Ø Do not tuck your chin to your chest; you want to keep a distance from your chin to your chest. Ø As you switch from side to side keep your pelvis still and avoid pulling on the hip flexors. Ø Pull your belly button in towards the floor, and do not thrust the ribs out. Ø As you switch legs do not let the shin or toe drop. Ø Knee does not come in past the waistline; this requires the lower abdominals to stay engaged throughout the move. Ø Keep your pelvis still, attempting to not let it move side to side. **Modification Do not extend the legs out, keep them slightly bent and towards the chest. If there is any discomfort in the neck, keep the head down. Side Note: You are targeting your deep transverse abdominal muscles, obliques, hip flexor flexibility and strength. As you move the legs back and forth keep your hips still and do not rock them side-to-side. Make sure to engage the pelvic floor to minimize movement in the pelvis. This is not a traditional bicycle; control your move as you switch the legs.

24 Pike AB Kick Ø Start with your legs straight back on forearms in a plank position. Ø To start, keep shoulders directly in line with the elbows. Ø Upper back should be flat, do not round. Ø Draw ribs towards each other by pulling your stomach in not out. Ø Keep belly button pulled in towards the spine. Ø Lower back should be lengthened and pelvis slightly tucked under to prevent arching of the low back. Ø Exhale bring right knee in towards the chest. Keep your pelvis as low to floor as possible and right shin hovering the floor. Ø Do not thrust the chest forward or flare the ribs, keep your ribs pulled in and lats engaged. Ø Inhale extend right leg up and back towards the sky. Ø You are rotating around your shoulder as you move your body back and forth. Ø Repeat the required reps on the same leg then switch sides. **Modification Instead of keeping the opposite leg straight out on the floor, bend the knee down on the floor. This will help beginners and will help to ease off any pressure on your back. Side Note: You are targeting your deep abdominal muscles. As you progress through the movement keep the deep transverse abdominals working, in other words - engage the pelvic floor. DAY 16 Bodyweight Cardio 15 Minute Series 100M Run, 1 minute off

25 DAY 17 Pilates Workout 8 5 Rounds, 30 seconds of work - 30 seconds - T Extension - 30 seconds - Plank X Roll - 30 seconds - Pushup X-Twist 30 seconds rest, then repeat T Extension Ø Begin by lying on your back. Ø Bend both elbows, push yourself up on your forearms, and keep arms close to the body. Ø Keep your head up and do not tuck chin to chest or roll shoulders forward. Ø Maintain an opened chest throughout the movement. Ø Back is in extension at all times. Ø Bring both legs up, shins parallel to the floor, externally rotate the hips open, knees open to width of the shoulders, press the heels together. Ø Maintain deep lumbar flexion by keep your low back pressing into the floor. Ø Inhale extend legs straight out in front of the body, legs will press together while maintaining the heels together. Ø Exhale with control pull both knees in back towards the chest, as the knees open to the width of the shoulders, keep the heels together and do not let the feet or shins drop Ø Do not let the knees come in past your waistline. Ø Keep the transverse abdominal (deep abdominal muscles) engaged at all times. Ø Do not tuck your chin to your chest; you want to keep a distance from your chin to your chest. Ø Keep your pelvis still, attempting to not let it move side to side. **Modification Keep both feet firmly placed on the floor, alternate the lifting the knees to the chest. Do not move the legs together off the ground. Side Note: You are targeting your deep abdominal muscles, hamstring flexibility/strength, shoulder flexibility/strength, and hip flexor flexibility/strength. obliques and back extensors. As you gain the strength and endurance of the movement the sensation in the hips flexors will ease.

26 Plank X-Roll Ø Lay on your side, place right forearm down the floor. Ø Place opposite hand on hip. Ø Extend both legs straight out onto the floor. Ø Squeeze inner thighs together. Ø Inhale twist body as the chest faces the floor into a full plank position. Ø Place left forearm down on the floor above the right forearm. Ø Staying in a plank position. Ø Exhale rotate as you pivot your feet and keeping the left forearm on the floor, place right hand on hip. Ø Eyes facing down towards the forearm on the floor. Ø Inhale rotate back to the opposite side. Ø Keep the motion going by moving from one forearm to another, not allowing the pelvis to hit the floor during the exercise. Ø Keep both legs lengthened and as straight as possible and together. Ø Do not let the shoulder drop; keep distance from the ear to the shoulder throughout the movement. Ø Keep hips stacked throughout movement. Ø Do not let the ribs thrust forward, keep them pulled in. Ø Draw belly button in towards the spine. **Modification Bend both knees down to the floor, keep belly button pulled in towards the spine. This will help beginners and will help to ease off any pressure on your back. Side Note: You are targeting your deep abdominal and oblique muscles. As you progress through the movement keep your hips square and inner thighs engaged at all times.

27 Push Up X-Twist Ø Start with your legs straight back hands down on the floor, place shoulders directly in line with the wrists. Ø Upper back should be extended, do not round. Ø Draw ribs towards each other by pulling your stomach in not out. Ø Keep belly button pulled in towards the spine. Ø Lower back should be lengthened and pelvis slightly tucked under to prevent arching of the low back. Ø Inhale bend elbows to the back of the body. Ø Exhale straighten the arms, bring left knee in towards the chest. Twist at the waistline. Ø Bring the left thigh across the body. Ø Inhale move the left thigh back to beginning position, extend leg back behind the body. Ø Exhale bend elbows to the back of the body. Ø Repeat movement on the same side then switch sides. Ø Keep shoulders squared to the floor, do not let them move side to side. Ø Do not thrust the chest forward or flare the ribs, keep your ribs pulled in and lats engaged. Ø Stay on the same side then switch to the other for equal amount of repetitions. **Modification Instead of keeping the opposite leg straight out on the floor, slightly bend the knee down on the floor. This will help beginners and will help to ease off any pressure on your back. Side Note: You are targeting your deep abdominal muscles and the. As you progress through the movement keep the deep transverse abdominals working, in other words - engage the pelvic floor. DAY 18 Bodyweight Cardio 15 Minute Series Stationary Bike Sprints 1 Minute Sprint 1 Minute Rest

28 DAY 19 Pilates Workout 9 5 Rounds, 30 seconds of work - 15 seconds Pike AB Kick Right Leg - 15 seconds Pike AB Kick Left Leg - 15 seconds Side Line Drop Right - 15 seconds Side Line Drop Left - 30 seconds AB Leg Switch Pike AB Kick Ø Start with your legs straight back on forearms in a plank position. Ø To start, keep shoulders directly in line with the elbows. Ø Upper back should be flat, do not round. Ø Draw ribs towards each other by pulling your stomach in not out. Ø Keep belly button pulled in towards the spine. Ø Lower back should be lengthened and pelvis slightly tucked under to prevent arching of the low back. Ø Exhale bring right knee in towards the chest. Keep your pelvis as low to floor as possible and right shin hovering the floor. Ø Do not thrust the chest forward or flare the ribs, keep your ribs pulled in and lats engaged. Ø Inhale extend right leg up and back towards the sky. Ø You are rotating around your shoulder as you move your body back and forth. Ø Repeat the required reps on the same leg then switch sides. **Modification Instead of keeping the opposite leg straight out on the floor, bend the knee down on the floor. This will help beginners and will help to ease off any pressure on your back. Side Note: You are targeting your deep abdominal muscles. As you progress through the movement keep the deep transverse abdominals working, in other words - engage the pelvic floor.

29 Side Line Drop Ø Begin on your side; go down on the left knee. Ø Left forearm placed firmly down on the floor. Ø Keep shoulders stacked, do not let the top shoulder round forward or drop the head. Ø Lift both hips off the floor, keeping a diagonal line from the left knee, hip and shoulder. Ø Right arm bent, hand on the hip. Ø Pull belly button into the spine. Ø Lift the right leg off the floor, toe pointing down towards the floor. Ø Right leg is positioned slightly forward of the body. Ø Inhale lower the right leg down to the floor as the toe taps down to the floor. Ø Exhale lift the leg up higher than the height of the hip. Ø Keeping your hips stacked on top of each other throughout the movement. Ø Do not arch your back, lengthen the back and lift the pubic bone up. Ø Keep your head lifted and chest lifted. Ø Do not lock your knee out or hyper extend your knee; keep your leg actively working by tightening above your kneecap. Ø Repeat motion per suggested reps, switch sides. **Modification Follow the instructions above to get into the position, instead of a straight leg, slightly bend the knee. Do not lift the hips off the floor; remain on the floor throughout the movement. Side Note: As you progress through the movements keep your pelvic floor engaged. Do not arch your back as your leg moves back and forth. You will feel your butt and hips work intensely, you are deeply targeted the glutes, so it is normal to feel this type of deep pitching sensation.

30 AB Leg Switch Ø Lying on your back, interlace hands behind head. Ø Chest lift, goal is to have shoulder blades off the floor. Ø Bend both knees, keep shin parallel to the floor. Ø Exhale extend left leg out while keeping the right knee bent. Ø Inhale as the legs switch Ø Exhale extend right leg out while keeping the left knee bent. Ø As you switch sides make sure to keep the inner thighs engaged. Ø Do not tuck your chin to your chest; you want to keep a distance from your chin to your chest. Ø As you switch from side to side keep your pelvis still and avoid pulling on the hip flexors. Ø Pull your belly button in towards the floor, and do not thrust the ribs out. Ø As you switch legs do not let the shin or toe drop. Ø Knee does not come in past the waistline; this requires the lower abdominals to stay engaged throughout the move. Ø Keep your pelvis still, attempting to not let it move side to side. **Modification Do not extend the legs out, keep them slightly bent and towards the chest. If there is any discomfort in the neck, keep the head down. Side Note: You are targeting your deep transverse abdominal muscles, obliques, hip flexor flexibility and strength. As you move the legs back and forth keep your hips still and do not rock them side-to-side. Make sure to engage the pelvic floor to minimize movement in the pelvis. This is not a traditional bicycle; control your move as you switch the legs. DAY 20 Bodyweight Cardio 15 Minute Series 5x 400M Run, 1 Minute off DAY 21 REST DAY

31 Side Note: Feel Free to repeat the entire 21-Day Series as many times as you like!