My abs were so sore after this day! Enjoy!

In this program, Richard breaks down upper body into Push and Pull days. A great way to focus on specific muscle groups to get the most out of your workout.

No equipment needed! Hop on your mat and let's go!

Feel free to modify by keep legs at table top or a higher angle towards the ceiling when you need! If the head and neck need a break, come down and come back into the work when you are ready.

THE WORKOUT
Footwork
The Hundred
Slip of the hands
Knee stretches
Shoulder taps
Swan stretch
Ab series
...

Listen to these cues to help get the most ut of your Pilates practice. The beauty of this workout is that you'll take it into all of your other workouts! Pilates 101 is a workout that I hope you keep coming back to!

THE WORKOUT
The hundred
Half roll back
The roll up
Single leg circles with cru...

THE WORKOUT
1 dumbbell - marches
Overhead circles
Power jacks
Reach out and in / bicep curls / rotate / pulses

Renegade rows / into push ups X3

Seated overhead press work
Kneeling tricep kickbacks
X3

1/2 Tabata push ups to finish

Marches
Side lunges
Side leg lifts 30 sec
Squats
X2
Back lifts / diagonal
Bridges

THE WORKOUT
Walk Outs
Box Steps
Goblet Squats / Lef Lifts / Goblet Squats / Leg Lifts
Overhead Press / Bicep Curls
Core: Roll Downs / Russian Twists
Split Jumps

THE WORKOUT
Pull Throughs
High plank single knee taps
Double leg stretch
Table top presses
Single leg press
Scissors one leg hover
Lower/lift
Bear Hovers
Side plank
Supine single leg/open close v’s

THE WORKOUT
Cat/Cow
DD/to plank
Knee to nose/falling star
Sun Sal A
1. Shoulder taps
2. Reach forward
3. Bear walks ins
Chair Pose
Boat Pose
Single leg pull in
Low Boat
Chair Pose
Press Ups
Dolphin + Leg Lifts
Supine Twist
Side Bend stretch

THE WORKOUT
Curled up table top taps/ double
Footwork
The hundred
1/2 roll backs
Slip of the hands
Twist with pulse
Plank/ knee to nose / cross / square
Ab series
Single leg stretch press against leg
Double leg stretch with swim hold
Scissors
Lower lift both directions
Criss cross slow + pulses
...

I love being able to workout without any equipment and this workout shows how much you can still feel the burn with just your body weight.

THE WORKOUT
Arm circles.
Arm v's.
Wrap under and up.
Reach up/down.
90 degree rotation with pulses.
Knee cross twists.
Tick tock twist.
Scissor twists, lift ...

THE WORKOUT
Roll downs
Dd to plank
Pilates push ups
The hundred
Roll up
Single leg circles into tree
Ab series
Spine stretch forward
Corkscrew
Saw
Swan
Forearm single leg kicks
Shoulder bridge
Side kick series
Teaser
Swimming
Push ups

THE WORKOUT
Plies
Ab tucks
Mountain climbers
First position work
Forearm leg work
Side plank
Teaser
Side plank
Teaser
Mountain climbers

THE WORKOUT
Reach out
Circles
Power jacks

Renegade rows 1 min
F’d up burpees 1 min
X2

Lateral lunge 3x lift
Grande plie with twist
X2

Mountain climbers
Crunches with arms overhead
X2

Stretch

THE WORKOUT
Marches
Good mornings
Air squats

Jump rope
Jumping jacks
Jump squats
Jumping jacks
Jump squats

Side lunge stretch
Squat with side lunge with twist
Curtesy with twist
Squat with side lunge with twist
Curtesy with twist

Chair pose squats
Pulses
One leg back/heel lifts/knee pulls
Ot...

Full Body foam rolling to release tightness and get your body moving more gracefully into the new year. Enjoy!

THE WORKOUT
Band walks
Squats
Thigh bones press out
Stay low in n out jumps

1st round:
Side leg lifts
Skaters
Side leg lifts
Skaters
X2

2nd round:
Renegade rows
Weighted squats (weights at shoulders)
X3

3rd round:
Kickstand rdl
Split jumps
Kickstand rdl
Split jumps
X2

4th round:
Curled up cru...

THE WORKOUT
Shoulder rolls
Reach overhead
Press out
Bicep curls
Tricep kick backs
Plank reaches
Push ups
Crunches + leg presses
Curled up diamond rotation
Seated serve the platter
Seated row
Ab series
Mountain climbers to finish

THE WORKOUT
Roll downs into plank with elbow taps X3
Bird/Dog
Elephant
The hundred with arms pumps/leg beats/both
Half roll back + twist with pulses
Rolling like a ball - around the world
Ab series on forearms into can cans
Roll Over
Spine stretch forward sliding hands out
Saw
Tree
Swan into rock...