Full Body Pilates Fusion is Day 25 in Heather Robertson‘s 12 Week 4.0 program. In this workout Heather “fuses” together some pilates inspired moves with bodyweight strength training, mobility and flexibility. Though I did work up a sweat, it is a feel good kind of workout. The first circuit is all done standing and contains a few exercises that will challenge your balance. The second circuit is all mat based. The exercises are done interval style: 45 seconds of work followed by 15 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.
Full Body Pilates Fusion is 40:08 minutes; one minute intro, 2:50 minute warm up and 3:10 minute stretch. Equipment: fitness mat.
Circuit 1:
- Plie & heel lift (stand with legs wide and toes turned out, lower into plie squat, raise heels, lower heels then rise out of squat)
- Curtsy & lunge (step back into cross-back/curtsy lunge with one arm raised overhead, when you step out, raise knee to side and bring elbow down to tap thigh)
- Repeat #2 on other side of body
- Lunge reach & twist (stationary/static lunges, both arms are extended overhead, when you lower into lunge, rotate torso to side while opening arms wide into a T)
- Repeat #4 on other side of body
- Windmill & reach (stand with legs wide, do deep side bend, reaching same side arm toward foot while reaching other arm to ceiling, raise out of windmill and hinge torso forward with back flat, reaching arms in front of you, raise up and repeat windmill on other side of body)
- Side lunge & squeeze (stand with legs wide, lower into side lunge while extending both arms overhead to ceiling, raise out of lunge while pulling elbows down behind ribs, repeat lunge on other side of body)
- Twist & march (arms are raised to shoulder level w/ hands stacked in front of chest genie style, alternate knees raises while twisting torso/arms toward knee when it raises)
- Repeat #1-8
30 second rest
Circuit 2:
- Bird dog crunch (get on hands and knees, extend one arm straight in front of you and raise opposite leg straight behind you so you are in bird dog pose, pull knee and arm under body tapping knee to elbow then extend back out into bird dog pose, repeat on other side of body)
- Plank saw (in forearm plank, shift body forward and back, pushing with toes)
- Rocket push & kick (start in straight arm plank, push glutes back to heels keeping knees off mat, return to plank and lower into tricep push up while also raising one leg, each time you repeat this move, alternate which leg you lift)
- Knee tugs (lay on back with head/shoulders elevated, bicycle the legs, each time you bring knee into chest, place hands on shin and pull/pulse knee into chest)
- Oblique crunch (in modified side plank (on one knee and same side arm), top leg is extended straight with foot on mat, top arm is extended overhead, raise leg and pull knee in front of you while bringing same side elbow to knee)
- Repeat #5 on other side of body
- Pilates 100
- Down dog bear hop (start in downward facing dog, shift forward into plank, jump feet into bear pose, jump feet back into plank and push back into down dog)
- Repeat #1-8
