Power Pilates 31/03/20

Abe Jaqueline Abe

Here Is Your Workout Hip Bridges Crunch

Pilates Abs

1 - Lie on your back with your knees bent and feet flat,
Equipment: Bodyweight, Dumbbells, placing your hands at your sides with palms down.
Med Ball 2 - Raise your hips up off the mat, trying to make a
straight line from your knees to your shoulders.
• Hold briefly at the top position, then lower your hips back
to the floor and repeat.
1 - Lie on your back with your knees bent and feet flat,
place your hands to the sides of your head.
2 - Lift your head and shoulders off the floor, keeping your
feet flat.
• Do not pull your head up with your hands.
• Lower your head and shoulders and repeat.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 10 0.0 1 20 0.0

Crunch Feet Up Crunch Twisting Crunch

Abs Abs Abs

1 - Lie on your back with your knees bent and feet flat
holding a dumbbell in both hands with your arms straight
up over your chest.
2 - Lift your head and shoulders off the floor, keeping your
knees bent, feet flat and arms straight.
• Lower your head and shoulders and repeat.
1- Lie on your back with your knees bent and feet raised,
holding the ball overhead with your arms straight.
2 - Lift your head and shoulders off the floor, bringing the
ball towards your feet.
• Lower the ball back behind your head and repeat.
Equipment Sub: Plate, Dumbbell
1 - Lie on your back with your knees bent and feet flat, placing your hands to
the sides of your head.
2 - Lift your head and shoulders off the floor and twist your torso to one side.
• Try to bring one elbow toward the opposite knee and keep your feet flat on
the floor throughout.
• Lower your head and shoulders then repeat, twisting to the other side.
• Alternate sides with each rep.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 20 0.0 1 20 0.0 1 20 0.0 Cada lado

Copyright © 2016 by Anytime Health, LLC. This document may not be reproduced or used in any manner without the express written consent of Anytime Health, LLC.
Anytime Health, LLC is not responsible for any content that has been altered or modified from the original copyrighted work. page 1 of 4
 Power Pilates 31/03/20
Abe Jaqueline Abe

Bicycle Crunch Glutes Clam

Abs Stretch Pilates

• Lie on your back with your legs straight and your hands to the
sides of your head.
1 - Raise your head and shoulders, bringing one knee towards
your chest and the opposite elbow to this knee, twisting your torso.
2 - Lower your upper body and leg to the floor and repeat to the
opposite side, using your other leg.
• Alternate sides with each rep.
• Lie on your back with both legs straight.
1 - Raise one leg up, bending at the knee and place your opposite hand
on it.
2 - Gently pull your bent leg across the other leg and down towards the
floor.
• Keep both shoulders on the floor throughout.
• Perform on one side, then switch to the other side. Alternate sides
with each rep.
1 - Lie on one side propping your head up on one hand
with your knees bent and legs together out in front with
your other hand on the mat in front.
2 - Raise the top knee up, moving from your hip parting
your legs but keeping your feet touching.
• Do not allow your pelvis to slide back as you lift.
• Lower and repeat.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 20 0.0 Cada lado 1 1 0.0 10 respirações parado 1 15 0.0 Cada lado

Advanced Side Twist Mermaid Stretch Ballerina Butt Lift

Pilates Pilates Pilates

1 - Support your body off the floor, resting on one hand
with your legs straight and your top arm reaching straight
up towards the ceiling.
2 - Lower your top arm down, reaching under and your
across chest to your opposite side, twisting your torso.
• Twist back up to the start position and repeat.
1 - Sit on one side propping yourself up on one hand with
your legs straight out to the side and your other arm
resting on your top leg.
2 - Lift your hips up off the mat and raise your resting arm
up and over your head, reaching over to the other side.
1 - Lie face down with head on your hands, your your
arms crossed in front with your knees bent and heels
touching.
2 - Lift your upper legs off the floor as high as possible as
you squeeze your glutes.
• Lower and repeat.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 15 0.0 Cada lado 1 10 0.0 Cada lado 1 20 0.0

Copyright © 2016 by Anytime Health, LLC. This document may not be reproduced or used in any manner without the express written consent of Anytime Health, LLC.
Anytime Health, LLC is not responsible for any content that has been altered or modified from the original copyrighted work. page 2 of 4
 Power Pilates 31/03/20
Abe Jaqueline Abe

Plank with Leg Lift Decline Power Push Up Child

Pilates Chest Yoga

1 - Support your body off the floor, resting on your toes
and forearms.
2 - Raise one leg straight up off the floor about 10-12
inches.
• Keep your body in a straight line with your back flat.
• Hold, then lower back to the floor and repeat, raising the
other leg.
1 - Support your body on your hands and toes with your
elbows bent and your feet up on a step behind you.
2 - Rapidly push up off the floor with your hands.
3 - Land back on the floor, lowering your chest back down
and immediately push up again.
• Start on all fours and sit your hips down onto the backs
of your legs.
• Lower your torso onto your upper thighs and your head
to the floor.
• Bring your arms straight overhead with palms down.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 20 0.0 Cada lado 1 15 0.0 1 1 0.0 10 respirações

Bent Over Row Jump Step Up Knee Drive

Pilates Legs Legs

1 - Bend forward at your waist with your back flat and your
arms hanging straight down with palms facing back.
2 - Lift your arms up with your elbows traveling out to the
sides and your palms back.
• Lower your arms back to the start position, keeping your
back flat throughout.
• Stand upright with your arms straight by your sides.
1 - Bend at the hips and knees into a semi-squat position
leaning your torso slightly forward.
2 - Push off your feet and jump straight up, swinging your
arms up in front.
3- Land in semi-squat and repeat the jump.
1 - Stand upright with one foot on a bench and your arms
at your sides.
2 - Rapidly step up onto the bench by pushing down on
your top foot and driving up with the knee of the opposite
leg.
• Step down onto the back foot and repeat, driving the
knee up in front each rep.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 15 0.0 1 2 60.0 2 vezes (1 minuto cada) 1 2 60.0 2x (1 Minuto cada)

Copyright © 2016 by Anytime Health, LLC. This document may not be reproduced or used in any manner without the express written consent of Anytime Health, LLC.
Anytime Health, LLC is not responsible for any content that has been altered or modified from the original copyrighted work. page 3 of 4
 Power Pilates 31/03/20
Abe Jaqueline Abe

Calves Upward Dog

Stretch Yoga

• Stand upright, bracing yourself against a wall or solid
support with your back leg straight and your front leg
slightly bent at the knee.
1 - Keeping your back foot flat on the floor, lean your
weight forward and push into your back heel.
• Perform on one side, then switch to the other side.
Alternate sides with each rep.
• From Chattarunga, press up through your hands and
slide slightly forward keeping your torso and thighs off the
floor.
• Press the top of your feet into the floor.
• Look down along your nose not up.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 1 0.0 10 respirações 1 1 0.0 10 respirações

Copyright © 2016 by Anytime Health, LLC. This document may not be reproduced or used in any manner without the express written consent of Anytime Health, LLC.
Anytime Health, LLC is not responsible for any content that has been altered or modified from the original copyrighted work. page 4 of 4