30 MIN FULL BODY WORKOUT || Intermediate Power Pilates (No Equipment)

[Music] welcome back to move with Nicole today's class is a full body pilates workout you won't need any equipment just yourself and a mat so when you're ready let's begin [Music] let's start our class today in a child's pose so knees nice and wide send your hips back onto your heels and stretch your arms forward let your forehead rest heavy on the mat and just bring your attention to your breath then walk your hands over to the left feeling a nice stretch through the right side of your body as you keep pressing your right hip down towards your heel then carefully walk your hands over to the right as you keep pressing your left hip down towards the floor feeling a beautiful stretch through the left side of your body then return your hands through Center and come up to your hands and your knees on your inhale arch your spine roll your shoulders back look up then exhale round your spine and gaze towards your navel three more inhale as you Arch moving with your breath exhale as you round two more really warming up our spine here and connecting with our breath last one return to a neutral spine now and really draw your navel in tuck your toes under then lift your knees off the floor and tap them down you lift and lower exhale as you lift inhale as you lower just four more keep a nice straight spine two and on this last one hold your knees lifted for five four you can do it three two and one well done press back to a downward facing dog and pedal your heels alternate bending one knee at a time just releasing any tension through your spine in the back of your legs then press both heels down towards the floor and walk your hands back to your feet carefully rolling yourself up to standing take a nice inhale reach your arms up exhale lower tuck your chin in and roll down over your legs keeping a soft Bend through your knees and again roll up inhale reach your arms up exhale lower tuck your chin in and roll down let's roll up one last time vertebra by vertebra take a big inhale at the top reach your arms up and exhale release take your hands to prayer now and make sure your feet are hip distance apart in parallel let's squat down and press up inhale squat exhale press release sanding your glutes far behind you keeping your weight in your heels now let's add a knee lift so squat down lift your left knee squat then lift your right knee six more like this really draw your navel in and really send your weight back into your heels two more pull your knee up nice and high last one now hold the low in your Squat and take a little pulses down and down really draw your navel in lengthen through your spine you can do it give me eight more seven six five four three two and one excellent job press up to standing take a nice big inhale and then exhale roll down walk your hands forward now and come into a downward facing dog really press the floor away from you and lengthen through your spine then reach your right leg up to the sky open your hip and bend your knee feeling a beautiful stretch for your right hip then take a nice big inhale and on your exhale shift forward to Plank and pull your knee high into your chest and again inhale press back open the hip exhale shift forward pull your knee to your chest two more and last one let's hold our knee into our chest and take little pulls in and in six more five four three two and one lower your right knee underneath your hip and point your left toe lift your leg up to hip height draw your navel in then reach your right arm forward and take your hand behind your head on your exhale pull your elbow to your knee and inhale extend exhale pull inhale extend really focus on finding length through your spine as you extend your leg long and open through your right elbow just three more two and on this last one hold your leg extended back and take eight pulses you lift and lift six more five four three two and a one beautiful lower your left knee down and reach your right arm out to the side inhale wrap the waist then exhale open your arm to the side as you open your left knee and again inhale wrap exhale open your arm and open your left knee six more this is a challenging exercise so really take your time focus on drawing your navel in dropping your ribs down towards your hips really using your core muscles to stabilize yourself here you can do it just two more and last one let's hold the knee lifted place your hand on the floor if you need to and lift the leg for eight and seven six you've got it five four three two and a one hold your left knee lifted place your right forearm down on the floor and then extend your left leg back on your exhale tap your left foot forward in line with your hip and then inhale extend it back so exhale as you tap forward inhale as you extend back just six more like this really focus on drawing up through your navel and pressing down through your arms so that you stay nice and lifted through your upper body let's do two more and last one hold your leg back now lower your leg and lift inhale lower exhale lift keeping that left hip slightly open so that we're working the outside of our left glute three more two and one you know the drill hold your leg lifted little pulses up and up just six more five four three two and one excellent job set your left foot back down on the floor return to your hands and then pull your right knee in towards your chest really using those abdominals then press back to your three-legged dog open your hip and bend your knee then step your right foot forward in between your hands and lift yourself up into your lunge position really bending your left knee lengthening through your spine exhale press up and then inhale lunge down exhale press inhale lunge really reach your arms up to the sky as you lunge down growing tall through the crown of your head lengthening through your spine [Music] two more and on this last one hold the low in your lunge exhale hinge forward extend your left leg then inhale return to your lunge exhale hinge forward inhale lunge sweeping your arms back behind you as you hinge forward really lengthening through your spine we have four more keep your right knee nice and bent really working that right glute two more and last one holding your hinge take your left arm forward and your right arm back let's run it out tap your foot in and out tap in and out as you switch your arms now let's speed it up here we go you run and run keep your right knee nice and bent and really pull your left knee in towards your chest just eight more seven switch those arms five four three two and one step back into your lunge reach your arms up to the sky take your hands to the floor and step back to a downward facing dog take a moment to Pedal your heels or do any movement that feels good for you now let's take it to the other side so extend your left leg up or open your hip and bend your knee feeling a beautiful stretch for your left hip take a nice big inhale then on your exhale shift forward to Plank and pull your knee high into your chest inhale press back open your hips exhale shift forward pull your knee to your chest two more foreign last one hold your knee to your chest and take those little pulls in and in really lift up through your belly button four more three two and one set your knee down underneath your hip Point your right toes and lift your leg up really draw your navel in extend your left arm forward and take your hand behind your head on your exhale pull elbow to knee inhale extend exhale pull inhale extend just six more four more really lengthen through your spine as you extend your leg back and open your left elbow and on this last one hold your leg extended and pulse the leg up and up six small five four three two and one lower your right knee down time for that combo extend your left arm out to the side inhale wrap the waist exhale open and open your right knee to the side yikes inhale wrap exhale open and lift your right knee you can do it take this at your own pace really focus on engaging through your core dropping your ribs down towards your hips and drawing your navel up towards your spine if you need to place your left hand on the floor please do this is your workout today let's do one more now hold your knee lifted and take little pulses up and up just six more five four three two and one excellent job lower down onto your left forearm and extend your right leg back on your exhale tap your foot forward in line with your hip inhale extend back exhale tap forward inhale extend back six more like this stay lifted through your belly button and really press down through your arms keeping your shoulders away from your ears and finding that lift through your upper body and last one hold your leg back inhale lower exhale lift inhale lower exhale lift keeping your right hip slightly open so that we're working the outsides of our glute three more really lengthen through your leg two and a one hold your leg lifted little pulses four eight seven six nice and high five four three two and one return your right foot down to the floor come up onto your hands and then pull your left knee in towards your chest extend back open your hip and bend your knee beautiful job step your left foot forward in between your hands and lift up into your lunge position really bending your right knee lengthening through your spine on your exhale press up inhale lunge down exhale press inhale lunge make sure that your left knee is stacked over your left ankle and that your shoulders are stacked over your hips [Music] really lengthen through your spine as you reach your arms up to the sky two more and on this last one hold a low in your lunge exhale hinge forward straighten your right leg and inhale return to your lunge exhale hinge forward inhale lunge sweeping your arms back as you hinge forward really finding length through your spine let's do four more keep your left knee bent really working through your left glutes last one now hold in your hinge reach your right arm forward and let's go running you tap forward tap back tap forward tap back as you switch your arms now let's speed it up you run and run pull your right knee in towards your chest nice and high and switch those arms eight more seven six five four three two and one well done step back into your lunge reach your arms up and then lower your hands to the floor and step back into a well-deserved downward facing dog pedal your heels one more time if that feels good for you then lower down onto your knees cross your legs behind you and let's come on to our glutes reach your arms forward and roll down onto your back getting ready for our AB series let's extend our legs long and take our hands behind our head with our elbows wide then lift your left leg off the floor exhale curl up pull your knee into your chest inhale lower exhale pull inhale lower keeping your left leg extended off the floor as you lower your head down four more and three really drop your ribs down towards your hips as you curl up last one now hold your curl little combo lift your right leg up to the sky inhale lower then twist to the left and Center so you lift the leg lower twist and Center really try to keep your left knee stacked on top of your left hip and use your abdominals to bring your right elbow towards your left knee you can do it inhale as you kick the leg exhale as you twist to the left let's do one more now from here kick your leg up Rock yourself back and then roll up to seated keeping your left knee Bend and your right leg extended then exhale roll back down vertebra by vertebra roll back and then roll back up keeping the shape of your legs two more exhale as you roll back inhale as you roll up last one good job hold at the top release your arms forward and then round back halfway lift your left knee and either keep your knee bent or if you can extend your leg and hold on to the back of your calf inhale lengthen your spine then exhale carefully draw your leg towards your forehead feeling a beautiful stretch on your next inhale lengthen through your spine then exhale vertebra by vertebra roll yourself down onto your back lift your right leg off the floor and let's do our scissors you switch and switch pulling your leg in towards your chest let's do four more three two and a one beautiful job rest your head extend your legs out long on the mat and let's repeat on the other side so take your hands behind your head with your elbows wide and this time hover your right leg off the floor exhale curl up pull your right knee to your chest inhale lower exhale curl inhale lower keep your chin slightly dropped down towards your chest as you curl up to protect your neck just two more and last one hold at the top and let's do our combo inhale lift your left leg lower then exhale twist to the right so you lift lower then twist to the right try to keep your right knee stacked over your right hip really forcing those abdominals to work a little bit harder you can do it only three more to go inhale kick exhale twist two and last one good job from here let's rock ourselves back and then roll up to seated keeping our left leg extended and our right knee bent exhale Rock back inhale roll up keeping it nice and slow and controlled two more and last one really using your abdominals good job hold at the top release your arms forward round back halfway and then pull your right knee in towards your chest I accidentally did the same leg so make sure that you are lifting your right leg keep your knee bent or extend your leg straight inhale lengthen your spine and exhale draw your forehead towards your leg then inhale lengthen your spine and exhale roll yourself down onto your back and this time let's take our hands behind our head let's scissor those legs you switch and switch nice inhale and exhale four more then we'll twist it out two and one let's go you twist and twist nice exhale and exhale four more three two and one beautiful job hug your knees in turn your head right and left if you need to and take a deep breath well done let's roll on to the right side of our body now extending our right arm long resting our head on our arm extend your legs out long in line with your body and really try to lift up through the underside of your waist on your exhale lift your legs inhale lower exhale lift inhale lower I really want you to think of using your obliques to lift your legs up by dropping that left rib down towards your hip as you lift your legs two more and on this last one hold your legs lifted let's lower our right leg down and lift inhale lower exhale lift six more can you lift your left leg up a little bit higher so that your right leg has to work a bit harder two more and last one let's repeat lower both legs down then lift both legs up inhale lower exhale lift six more and five can you lift those legs up a little bit higher three more to go two and a one bottom leg let's make it faster lower and lift lower and lift six more you've got it five working our inner thigh here three more two and one excellent job let's press ourselves up bend your right knee and keep your left leg extended place your right hand underneath your shoulder and inhale lift your hips and sweep your arm by your ear take your gaze up to the sky if that feels good for you one more deep breath in and then exhale release let's take it straight to the other side so come down onto the left side of your body rest your head on your arm and extend your legs out long on your exhale lift both legs up inhale lower exhale lift inhale lower six more focus on that rib to hip connection as you lift your legs up and really squeeze your thighs together two more and last one hold your legs lifted lower your bottom leg and lift lower and lift inhale as you lower exhale as you lift former three two and a one let's repeat lower both legs down and then lift both legs up inhale lower exhale lift six more can you lift those legs up a little bit higher four more three two and a one now let's lower the bottom leg down and up down and up a little bit faster this time to finish four more three [Music] two and a one good job release your legs down you should have felt that through the side of your waist press yourself up bend your left knee and keep your right leg extended lift your hips up and reach your arm by your ear feeling a beautiful stretch through the right side of your body take one more deep breath in and deep breath out then turn your chest to the floor come to your hands and your knees and let's get ready for some push-ups so shift your hips forward and find a nice long line through your spine with your shoulders stacked over your wrists on your inhale bend your elbows exhale press up inhale Bend exhale press just two more and last one good job lower down slowly onto your belly extend your arms forward and point your toes on your exhale lift everything up inhale lower exhale lift inhale lower just two more and then we're going to combine those moves last one good job so place your hands underneath your shoulders exhale press up inhale lower down then exhale reach your arms forward and lift everything up and again exhale press up inhale lower exhale lift everything up inhale take your hands to the floor just two more you can do it and last one let's now hold everything lifted and go swimming so start by lowering your right arm and your left leg here we go you switch and switch nice inhale and exhale just eight more seven six five four three two and one beautiful job rest back down place your hands on the mat press yourself up and back into a well-deserved child's pose let's take a deep breath in and deep breath out okay guess what we have arrived to our final exercise of class we're going to do a little letter flow so come into your plank position and then step your feet forward into a squat let's start by taking two squats squat down and up squat down and up then place your hands to the floor step back to Plank and give me two mountain climbers then step your feet forward back to your squats and give me four squats this time so we're going to go two four six eight finish with ten here we go step back into your plank four mountain climbers and then step forward and give me six squats so you work at your own pace here if you are moving slower than me or faster than me just go at your own pace that is totally fine six mountain climbers really pull your knees up nice and high in towards your chest well done okay eight squats you can do it inhale as you squat down exhale as you press up we are almost at the end of class Stay With Me keep breathing you are so strong once you've done your eight squats step back to plank eight mountain climbers you can do it final round is coming up let's go ten squats to finish these are your final squats inhale lower exhale lift eight more and seven can you sit down a little bit lower five four [Music] three you've got it two and one step back to plank ten mountain climbers you pull and we'll really lift up through your navel you're doing really well six more five four three two and one now let's run it out to finish you run run run run this is the final push of class you've got it just four more seconds three two and one beautiful job lower your knees to the floor and press back to child's pose well done take deep breaths here you deserve it then from here shift your weight forward to your hands and your knees and step your left foot forward to the outside of your left hand really open through your chest roll your shoulders back as you feel a beautiful stretch for your hips then sweep your left arm up to the sky roll onto the outside of your left foot opening your left knee and reach your left arm back behind you either stay here or bend your right knee and grab a hold of your foot carefully drawing your heel in towards your glute feeling a deeper stretch then release the foot if you had it tuck your toes under and then step your right foot forward to the outside of your right hand lower your hips into a yogi squat bringing your hands to prayer really open through your chest roll your shoulders back and lengthen through your spine then return your hands to the floor and step your left foot back lower your back knee open through your chest and really enjoy this stretch for your hips then reach your right arm up to the sky as you roll onto the outside of your right foot and reach your right arm back stay here or bend your left knee and carefully draw your foot in towards your glute then carefully release the foot return your hand to the floor tuck your back toes under and press back into a downward facing dog let's take one vinyasa flow so Ripple your spine forward to plank on your inhale drop your knees and exhale lower down onto your belly inhale roll your shoulders back press up into Cobra expand through your heart then exhale release back down inhale press up and exhale shift your weight back onto your glutes let's come to a seated position now with our legs crossed sitting up nice and Tall on your inhale reach your right arm up exhale side Bend to the left [Music] then other side inhale reach your left arm up exhale side Bend to the right then return through Center take your hands in front of your legs inhale length of your spine and exhale carefully walk your hands forward feeling a beautiful release for your lower back and for your hips carefully walk your hands back towards your legs and let's switch the crossing of our legs [Music] then inhale lengthen your spine and exhale walk your hands forward keeping both sitting bones firmly rooted down into the ground just taking deep breaths then walk your hands back towards your body sit up nice and tall and let's finish class like always with one last big inhale reach your arms up to the sky and exhale lower your hands to your heart thank you so much everyone I hope you enjoyed today's full body pilates workout if you'd like to see more classes like this don't forget to like this video leave me a comment share this video with a friend or family member And subscribe to my channel thank you so much again and I hope you have the most beautiful day

Channel: Move With Nicole

Views: 1,850,866

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Id: zdz8c9a-rDo

Length: 34min 32sec (2072 seconds)

Published: Thu Jan 12 2023