Upper Body & Core Pilates Workout with a Long Resistance Band (30 Mins) - Pilates Mini Flows

In this Pilates Mini Flows class, we’ll focus on upper body and core. In particular, the building blocks of a strong push up: shoulder stability and mobility work, core, chest, mid back.

Watch a quick preview of class here:    • Upper body and core Pilates workout w...  

EQUIPMENT NEEDED:
—Long resistance band/theraband https://amzn.to/3yg830Z

In this class, we start with a quick warm up focused on mobility. We then move onto our mini flows workout. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class and turn it into a circuit.

Each of the two mini flows is a short sequence (3-3:30 minutes long). You rest for 30 seconds in between completed sequences, and will complete 2 sets.

Between the two flows, you get a little over a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

01:55 Warm Up & Mobility

04:53 Pilates Mini Flows Workout
Flow 1 - Dead Bug - Side Series (preview @ 0:56)
—(30 sec) Dead bug alternating legs with band pull
—(30) Dead bug both legs with band pull
—(30) Dead bug in ab curl, alternating legs, arms overhead
—(60) Both legs to side plank combo
—(30) Arm fly in side plank
—(30) Side plank hold

Flow 2 - Push up to prone series (preview @ 13:12)
—(30 sec) Serratus push up in bear plank
—(30) Push ups
—(60) Push up to prone
—(30) Spinal extension
—(30) Hold extension and band pulls

Flow 3 - Band shoulder series (preview @ 21:30)
—(30 sec) Lateral rotation
—(30) + lateral extension
—(30) Lateral extension
—(30) Shoulder press, rotation
—(30) Shoulder press, sweep
—(30) Shoulder press

29:14 Cool Down & Stretch

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