20 MIN FULL BODY PILATES | BLACK WOMEN | LIGHT WEIGHTS | STRENGTH & SCULPT — Transcript

Full transcript

1. 0:00Hi everybody. Thanks so much for
2. 0:01clicking on this video. I'm so excited
3. 0:03to move with you all. Today's video is a
4. 0:0620 minute full body workout that
5. 0:08incorporates light weights and options
6. 0:11for everybody. Equipment needed are your
7. 0:13mat and a pair of 1 to three lb light
8. 0:15weights in addition to possibly a pillow
9. 0:18or some extra cushioning cuz we'll be on
10. 0:20our knees for one of our series. So,
11. 0:23whenever you're ready, let's come to
12. 0:24your mat and we'll get started.
13. 0:29[Music]
14. 0:40Let's start by moving our spine in all
15. 0:41directions. So, when you're ready, we
16. 0:44have our feet in parallel position, arms
17. 0:46down beside your hips. We take an inhale
18. 0:48through the nose, sending the arms above
19. 0:50our head. And as we exhale, we reach
20. 0:53down towards our toes and fold over,
21. 0:55shaking our head yes and no. Releasing
22. 0:57any tension in our head, neck, and
23. 0:59shoulders. Trying to keep the legs as
24. 1:01straight as you can. And then when
25. 1:03you're ready, we'll roll back up,
26. 1:05meeting with our arms above our head.
27. 1:07Nice. Let's take our thoracic extension
28. 1:09or the back bend. So, when you're ready,
29. 1:12we'll reach your arms behind you,
30. 1:14sending the head a tiny bit backwards as
31. 1:17the chin starts to lift, opening our
32. 1:20chest, our heart, our ribs up towards
33. 1:22the ceiling.
34. 1:24And then when you're ready, we'll dive
35. 1:26back down, reaching down towards our
36. 1:28toes once more. Let's grab hold of our
37. 1:31elbows. We'll rock our body side to
38. 1:35side.
39. 1:37Nice. So, when you're ready, we'll roll
40. 1:39back up, meeting with our arms above our
41. 1:41head, but this time we clasp our fingers
42. 1:43together.
43. 1:45Let's take our side bend. When you're
44. 1:47ready, we reach the right ear down
45. 1:49towards the ground, feeling a nice
46. 1:52stretch in the side of the body, feeling
47. 1:54our neck, the muscles surrounding our
48. 1:56ribs.
49. 1:59Nice. When you're ready, we come up
50. 2:00through the center, taking an inhale,
51. 2:02and we exhale. Go to the other side.
52. 2:06Nice. Let's come up through center. And
53. 2:08this time we open our arms out to the
54. 2:10sides of the room like we're the letter
55. 2:12T. And we separate your feet a little
56. 2:15bit wider outside of the hips. Good.
57. 2:17From here, we rotate your upper body
58. 2:19towards the left. And we reach down
59. 2:22sending the opposite fingers towards the
60. 2:24opposite toes. Again, trying to keep
61. 2:27your legs as straight as you can. Head
62. 2:29is nice and heavy. And then we'll come
63. 2:31up through center. Taking a big inhale.
64. 2:33And as we exhale, we rotate towards the
65. 2:36other side, reaching down towards the
66. 2:38floor. Head is heavy, legs are straight.
67. 2:42Nice. And then when you're ready, we'll
68. 2:44reach down through center. And slowly
69. 2:47roll all the way back up. Nice. All
70. 2:50right, let's locate our weights. Mine
71. 2:53are 3 lb, but if yours are a little bit
72. 2:56lighter, maybe a little bit heavier,
73. 2:59fantastic. But I'm choosing 3 lb.
74. 3:02Let's face the front end of our mat.
75. 3:04We'll start with the right foot in front
76. 3:06and the left foot is behind just a
77. 3:09little bit so that the heel is slightly
78. 3:12lifted back. There's space between the
79. 3:14legs and the arms are down beside your
80. 3:16hips. Nice. When you're ready, we'll
81. 3:19start to bend both of our legs in a
82. 3:21lunge. And we bend both of our arms
83. 3:23finding a hammer curl and then slowly
84. 3:26return. Nice. Inhale to lower and exhale
85. 3:30to lift. Beautiful. We got seven more.
86. 3:35Just like that. Finding a gentle lunge.
87. 3:39Starting to feel our tops of thighs
88. 3:42warming up. Good. Inhale to lower and
89. 3:46exhale to stand. Good. Three more.
90. 3:50Nice. Last two.
91. 3:53Good. And the next time that we bend
92. 3:55both of our legs and we bend both of our
93. 3:58arms, let's pause there. Good. We
94. 4:00started to shift forward so that the
95. 4:03front leg is super bent and the back leg
96. 4:06goes along. We'll extend our arms back,
97. 4:09beside our hips with the palms facing
98. 4:11backwards. And then we slowly return,
99. 4:14finding bent legs in our lunge and our
100. 4:16hammer curl. Exhale to reach. Nice.
101. 4:19Finding a small tricep extension. And
102. 4:21then we slowly return. If we're
103. 4:23interested in adding more, when we start
104. 4:25to shift forward, lowering the chest,
105. 4:28the back leg extends long and floats
106. 4:30over the mat, finding an arabusque. And
107. 4:32then we slowly return, taking an inhale.
108. 4:35Exhale, shift forward, and inhale to
109. 4:38return. Let's take three more. Good. Two
110. 4:41more.
111. 4:44Nice. Let's shift and hold. Good. From
112. 4:48here, your back leg could be floating or
113. 4:51not, but we pulse our arms up and down
114. 4:55an inch. Finding a pulse in tricep
115. 4:57press. Nice. We pulse. Pulse for three.
116. 5:02Good. Two. Last one. And then we step
117. 5:06our feet together. Nice. And let's start
118. 5:09to prepare for the other side.
119. 5:12So, when you're ready, we step your left
120. 5:15foot forward. And we have the back leg
121. 5:18long behind you so that the heel starts
122. 5:21to lift. Nice. When you're ready, let's
123. 5:24find your arms and legs bending in that
124. 5:27lunge and hammer curl. And slowly
125. 5:29return.
126. 5:31Nice. Inhale to bend. Exhale to stand.
127. 5:36Nice.
128. 5:38Let's take just a few more here.
129. 5:43Good. Last five.
130. 5:45Beautiful. Feeling the front of our
131. 5:48legs. Nice. Feeling the front of our
132. 5:50arms. Muscles surrounding the biceps.
133. 5:54Good. Last two.
134. 5:56Beautiful.
135. 5:58Let's bend our legs, bend our arms, and
136. 6:01hold there. Nice. From here, we hinge
137. 6:03forward, sending the chest down, and the
138. 6:06back leg starts to go straight,
139. 6:08straightening our arms beside our hips,
140. 6:09and the palms face back. And then we
141. 6:12slowly return on your inhale. Exhale to
142. 6:15reach. Shifting forward. Inhale to
143. 6:18return. Nice. Good. Let's take four
144. 6:21more. Three more.
145. 6:25Two more.
146. 6:28Good. And we'll start to find the back
147. 6:30leg. Long. Hold there. And we pulse our
148. 6:34arms up and down. Finding small pulses
149. 6:38in our tricep press. Tiny pulse. Pulse
150. 6:42for three. Nice. two. Good. And then we
151. 6:46step our feet together. All right. So,
152. 6:48from here, we're going to hold on to our
153. 6:50weights, but let's come all the way down
154. 6:52on our mat. Once you're there, we have
155. 6:55our weight in our hands,
156. 6:57and we'll step our feet in towards your
157. 7:00seat and tail just a little bit more.
158. 7:03We're getting into our bridge series.
159. 7:05So, when you're ready, we'll send the
160. 7:07arms straight up above your shoulders
161. 7:09and chest. And then, we'll plant our
162. 7:11feet nice and soft. Inhale through the
163. 7:13nose. And as we exhale, we'll simply
164. 7:16lift our hips up off of the mat. Inhale
165. 7:20to slowly lower back down. And exhale,
166. 7:23lift. Nice. Let's take four more. Just
167. 7:26like that. Starting to warm our glutes,
168. 7:29booty, and hips. Nice. Good. Let's take
169. 7:33two more.
170. 7:35Nice. The next time you lift your hips
171. 7:37to the ceiling and the arms are straight
172. 7:38up, let's pause there.
173. 7:43So, we bend our arms behind us and lower
174. 7:46the hips halfway and then lift back up.
175. 7:49Inhale to lower. Exhale to lift. Good.
176. 7:53Let's take just four more. Just like
177. 7:55that. Nice. Three.
178. 7:59Good. Two.
179. 8:01Beautiful. The next time we lift, let's
180. 8:03hold and we pulse those hips up and down
181. 8:06an inch. Nice. Three. Good. Two. We lift
182. 8:11the hips all the way up and then we
183. 8:13lower all the way back down. So from
184. 8:16here, let's meet with just one weight in
185. 8:20our right hand. Nice. We'll send that
186. 8:24straight up to the ceiling or the sky
187. 8:26and the we'll have the left hand down
188. 8:28beside your hips.
189. 8:30Good. From here, we lift our hips up to
190. 8:33the ceiling, finding our bridge, and we
191. 8:35send our left leg to tabletop. Nice.
192. 8:38Tapping our toe down to the mat, we
193. 8:40start to reach that right arm long
194. 8:42behind us. And then we return back to
195. 8:44center and breathe. Exhale, reach and
196. 8:46tap. Inhale, return back to center.
197. 8:48Nice. Let's take three more. Feeling our
198. 8:51booty and hips. Nice. Two more.
199. 8:55Good. Inhale, tap. Exhale, lift and
200. 8:57hold. And we pulse our hips up and down
201. 8:59an inch for three. Nice. Two. Good. We
202. 9:03place that left foot down. We lower our
203. 9:05hips. We lower the weight. and we rest.
204. 9:09So when you're ready, we have your left
205. 9:11hand holding on to the singular weight
206. 9:14and we send that arm straight up to the
207. 9:15ceiling. Right hand stays down beside
208. 9:18your hip. Inhale through the nose and as
209. 9:20we exhale we press through the feet.
210. 9:22Lift the hips into our bridge and hold.
211. 9:24And from there we lift our right leg to
212. 9:26table. Starting to send your right toes
213. 9:28down to the mat. We send your left arm
214. 9:31behind you. And then we bring everything
215. 9:34back into center. Nice. Inhale to lower
216. 9:36and reach. Exhale, return to center.
217. 9:39Good. Let's take three more. Good. Two
218. 9:42more. Nice.
219. 9:46Let's find the toe. Tapping to the mat.
220. 9:48Arm is long back. We find your center.
221. 9:51Hold. And we pulse our hips up and down
222. 9:53an inch for three. Nice. Two. Good. And
223. 9:57then we slowly lower our hips all the
224. 9:59way back down. Lower that foot and send
225. 10:02the weight to the mat. Good job. Nice.
226. 10:04Let's take a little stretch. We'll toss
227. 10:06the weights to the side for a moment and
228. 10:07send your legs straight up to the
229. 10:09ceiling. We want to grab behind your
230. 10:11knees, your calf muscles, your ankles,
231. 10:14whatever you're able to gently grasp.
232. 10:17And while keeping your legs straight,
233. 10:19you want to bring them in towards your
234. 10:21chest, finding a nice little stretch.
235. 10:24And keep the legs as straight as you
236. 10:25can. We can point and flex the toes. We
237. 10:28can roll the ankles out. Whatever feels
238. 10:29good. And if your head lifts, that's
239. 10:31also totally okay. Just stretching the
240. 10:33backs of the legs. Nice. Let's have your
241. 10:37head and spine relax down to the mat and
242. 10:40the weight starting in one hand. We'll
243. 10:43send your legs to tabletop position. And
244. 10:45we'll start with just a single leg
245. 10:47stretch. When you're ready, inhale
246. 10:49through the nose. And as we exhale, we
247. 10:51lift our head looking towards the belly,
248. 10:54feeling the shoulder blades lifting up.
249. 10:56Abs are engaged. And we start to
250. 10:58lengthen one leg nice and long. And
251. 11:02we'll pass the weight from one hand
252. 11:04under the tabletop leg to the other
253. 11:07hand. And then we change our leg so that
254. 11:10we have the other leg nice and long.
255. 11:12Good. Inhale and we exhale. Pass under
256. 11:15and change. Nice. Inhale and we exhale.
257. 11:17Pass under and change. Beautiful. Inhale
258. 11:21opening the ribs. Exhale close. If we're
259. 11:24interested in even more of a challenge,
260. 11:26we can take the double leg stretch where
261. 11:29both legs extend nice and long. We pass
262. 11:32the weight under and then we bring them
263. 11:34back into table. Nice. Good. Finding
264. 11:38both legs nice and long and then we find
265. 11:41table pass under. Nice.
266. 11:45Beautiful. Let's take four. Good. Three.
267. 11:49Nice. Two. and we find center and rest.
268. 11:54Beautiful. So, when you're ready, we
269. 11:56still have one weight, but both of our
270. 11:58hands will be grasping onto it in a
271. 11:59goblet, holding on to the ends. We'll
272. 12:02have your arms and legs come up towards
273. 12:04the ceiling. Nice. When you're ready, we
274. 12:06take an inhale through the nose. As we
275. 12:08exhale, we lift our head, feeling the
276. 12:10shoulder blades lift away from the mat.
277. 12:12Hold here, sending the right leg down
278. 12:15towards the mat, just halfway. Good.
279. 12:18From here, we twist into the right side.
280. 12:22Take an inhale. And as we exhale,
281. 12:24everything changes. Lowering the
282. 12:26opposite leg and switching our upper
283. 12:29body. Inhale through the nose. Tapping
284. 12:31the weight to the side. And exhale.
285. 12:34Change to the other side. Nice. Good.
286. 12:37Switch. And switch. And switch. And
287. 12:41switch. Let's take four. Nice. Three.
288. 12:46Good. Two. Beautiful. We twist to the
289. 12:50right side of the body and hold there.
290. 12:52Small little pulses of the chest. Up and
291. 12:54down an inch. Up and down an inch. Good.
292. 12:57Three. Nice. Two. Beautiful. We lift. We
293. 13:01change to the other side. Changing our
294. 13:03legs. And focus. And we pulse our chest
295. 13:06up and down. And up and down for three.
296. 13:08Nice. Two. Good. We come through
297. 13:11tabletop legs. And then we lower our
298. 13:13head, neck, shoulders. Beautiful.
299. 13:16Nice.
300. 13:18Let's have you place your weight down.
301. 13:21We'll send the bottoms of your feet
302. 13:23together to touch and butterfly stretch
303. 13:26and just allow gravity to open your hips
304. 13:29and the knees fall to the sides.
305. 13:33Nice. Keeping your right knee open,
306. 13:37we'll just start to find a twist.
307. 13:39Stacking the left knee on top and
308. 13:42rotating to look the other direction.
309. 13:44Good. Keeping the knees glued together,
310. 13:46we change them and they both fall to the
311. 13:48left and our focus goes away from the
312. 13:52legs. Nice. One last hug of the knees
313. 13:55into our chest.
314. 13:57And then when you're ready, we'll rock
315. 13:59and roll all the way up to seated to
316. 14:02find our next position, which will be
317. 14:04kneeling. We'll start to walk our knees
318. 14:06backwards just a little bit so that they
319. 14:08are directly beneath our hips and the
320. 14:10toes are either relaxed or curled under,
321. 14:14whatever you feel is best. So, when
322. 14:16you're ready, let's start with just a
323. 14:18low row. Inhale through the nose and as
324. 14:21we exhale, we bend the arm, pulling it
325. 14:24in beside your ribs. And then we extend,
326. 14:27finding a long arm.
327. 14:30Exhale to pull. Inhale, the arm goes
328. 14:32long. Nice. So, we want to find a very,
329. 14:36very flat back to protect our lower
330. 14:39back. So, make sure your abs are still
331. 14:41engaged and the ribs are closed
332. 14:43together. Nice. Let's take three more.
333. 14:47Nice. Two more.
334. 14:50Beautiful. The next time the arm is long
335. 14:52down onto the mat, pause. And let's
336. 14:55start to add in the opposite leg. So,
337. 14:58inhale through the nose. As we exhale,
338. 15:01we pull the right arms in and add our
339. 15:04bird dog. The left leg goes long to the
340. 15:07end of the mat. Take an inhale. Exhale,
341. 15:10we lower, finding the mat. Good. Inhale.
342. 15:14Exhale to pull and lengthen. Beautiful.
343. 15:17Starting to feel our abs engaging some
344. 15:19more. Squeezing our glutes. Good. Exhale
345. 15:22to pull. Inhale to lengthen. Nice. Let's
346. 15:25take three more.
347. 15:28Nice. Two more. Good. Then next time
348. 15:33that we pull the arm in, hold. Nice. You
349. 15:37can have the leg long behind us if you'd
350. 15:38like to, but if not, you can always
351. 15:40place it back down. From here, we extend
352. 15:42the arm long behind you towards your
353. 15:44booty, hips, and the back of the mat.
354. 15:46And then we bend it back in. Nice.
355. 15:48Exhale. It goes along. Inhale, bringing
356. 15:50it back in. Nice. Let's take three
357. 15:53before our last little bit. Nice. Two.
358. 15:56Good. The arm is long. Let's hold that.
359. 16:01Beautiful. We rotate it up towards the
360. 16:04ceiling. And then we rotate it back down
361. 16:06and beside your hip. Good. Rotate it up
362. 16:08towards the ceiling. And then back down
363. 16:10besides the hip. Good. Three. Nice. Two.
364. 16:14Good. We rotate it up towards the
365. 16:16ceiling. Small pulses of the arm up and
366. 16:19down for three. Nice. Woo. Two.
367. 16:23And then we lower. Beautiful. Nice job.
368. 16:27Sweet. Of course, we have to do all of
369. 16:29that on the other side. So, this is the
370. 16:31last bit before we start to stretch. I
371. 16:33promise. When you're ready, let's have
372. 16:35the weight in our left hand. Hands are
373. 16:37beneath the shoulders, knees beneath the
374. 16:39hips. We'll start by pulling that left
375. 16:42arm into the ribs and then slowly place
376. 16:45it back down. Exhale to pull. Inhale to
377. 16:48lengthen. Nice. Let's go for three more
378. 16:53and then we'll start to add in our legs.
379. 16:56Nice.
380. 16:58Good. The next time the arm is long to
381. 17:01the mat, let's pause. Good. Taking an
382. 17:03inhale, we exhale, pull that arm in
383. 17:06beside the ribs, and the opposite leg,
384. 17:08the right leg, extends long behind you.
385. 17:10Good. Inhale to lower and exhale to
386. 17:12lift. Nice. Good. We want to try and
387. 17:15find a mini hold to the top. Making sure
388. 17:19our ribs are closed together, abs are
389. 17:22engaged, nice flat back.
390. 17:26Good.
391. 17:28Then next time that we have our arm
392. 17:31bent, let's pause there. We can have the
393. 17:33leg lifted or you can have it lower, but
394. 17:35we extend it long behind you and then we
395. 17:38bring it back in. Nice. Extending it
396. 17:40long behind and then bring it back in.
397. 17:43Nice. Three more before our last little
398. 17:46burner and then we'll stretch. I
399. 17:48promise. Good. The next time that the
400. 17:51arm is long behind you, hold. Nice. We
401. 17:53rotate it so that the palm is up towards
402. 17:55the ceiling and then we rotate it back
403. 17:57towards the hip. Good. Rotating it up
404. 17:59and then rotating it back. Nice. Let's
405. 18:03take three more. Nice. Two more.
406. 18:07Good. The palm is lifted. Hold. Small
407. 18:10pulses of the arm up and down for three.
408. 18:14Good. Two.
409. 18:16Beautiful. And everything comes back
410. 18:19down to the mat and we rest. Beautiful.
411. 18:22Nice. Let's toss our weights to the side
412. 18:25so that we can start to stretch. When
413. 18:27you're ready, we have both of our legs
414. 18:30out to the sides of the mat. Beautiful.
415. 18:33Really opening our hips. From here,
416. 18:36let's send your right arm up and over
417. 18:38into the opposite leg. Really stretching
418. 18:41out our hips.
419. 18:44Nice. When you're ready, we'll come on
420. 18:46up
421. 18:48and we'll cross your right foot over
422. 18:52and we'll send the opposite arm over the
423. 18:55bent leg for a twist. Nice. We'll
424. 18:58probably get a little back crack out of
425. 19:00it. That's totally fine.
426. 19:03And then when you're ready, we have two
427. 19:04legs long to the mat. Finding our hips
428. 19:08down, we send the left arm up and over
429. 19:12into the opposite leg, finding a
430. 19:15stretch. And then we come up through
431. 19:18center. We take the left foot and step
432. 19:22it across.
433. 19:24Then we take the opposite arm
434. 19:27over the bent leg and find a nice little
435. 19:30twist. Beautiful.
436. 19:35We'll stack our legs together.
437. 19:40One on top of the other.
438. 19:43We'll send the arms up above the head.
439. 19:46And we reach forward trying to get your
440. 19:48nose as close as you can towards your
441. 19:50legs.
442. 19:52Arms long in front of you.
443. 19:55And then when you're ready, we'll change
444. 19:56our legs around. We'll do the same
445. 19:59thing.
446. 20:01Arms up and reach forward.
447. 20:07Nice. When you're ready, we'll find your
448. 20:09feet together, a butterfly position.
449. 20:13We'll have your arms long where the
450. 20:15wrists rest on top of your knees. We'll
451. 20:19take an inhale, sending the arms above
452. 20:21our head, palms touching each other. And
453. 20:25as we exhale, we'll pull our hands
454. 20:27towards our heart. Thank you so much for
455. 20:30watching and I hope to see you again
456. 20:32soon. Bye.
457. 20:39[Music]