Focus & Benefits
Although we will use the whole body, our main focus in this Pilates workout is strengthening the deep core, glutes, and supporting stabilizer muscles. You'll also build greater body control and stability. This entire workout will take place down on your mat (no standing) and it's bored easily. 

Workout Overview
Warm-Up: 6 exercises, 35 seconds each (3.5 minutes)  
Workout: 13 exercises, 40 seconds active / 10 seconds rest (11 minutes) 
Cool Down: 5 exercises, 35 seconds each (3 minutes) 

Equipment

• Mat
• Light to medium weights (I'll be using 5 & 10 lb sets)

Tips & Helpful Information

• The "Powerhouse" refers to everything that lies from the bottom of the ribcage to the hips as well as the glutes. In Pilates practice, it is believed that if one has a strong powerhouse, then strong limbs and organs naturally develop.
• In order to focus on developing the strength, control, and stability in the deep core, it requires intention through slow, muscle-engaging movements. One of the easiest ways to make sure you're doing this is by slowing down! Slower is often harder as it places more demand on the muscles. Mind-muscle connection is at the heart of Pilates practice.
• For the workout portion, we complete one round of 13 exercises. This is a shortened/modified version of the longer day 1 workout. If you enjoyed this and want more, feel free to check out the full-length variety that includes additional exercises and different formatting. 

Difficulty & Modifications Explained
Pilates exercises require great stability and control that may bring an unexpectedly unique challenge to those who have never done it, affecting the perceived difficulty. Exercises in this workout range in difficulty; follow along for specific modifications and tips. For the exercises you see me adding weights to, these are completely optional. You will still work very hard without them!

Warm-Up: 6 exercises, 35 seconds each (3.5 minutes)  
Imprint + Alt Leg Ext 
SL Fig. 4 Glute Bridges (One Side)
SL Fig. 4 Glute Bridges (Other Side)
Kneeling Alt Side Bends
Bear Hover + Alt Hip Circles
Rolling Low Side Plank

Workout: 13 exercises, 40 seconds active / 10 seconds rest (11 minutes) 
One Knee Kneeling Alt Side Bends (One Side) (1 x 10 lbs)
Quadruped 30 Deg. Leg Lifts (One Side) 
Bird Dog (One Side)
One Knee Kneeling Alt Side Bends (Other Side) (1 x 10 lbs) 
Quadruped 30 Deg. Leg Lifts (Other Side) 
Bird Dog (Other Side)
Rolling Low Side Plank + Knee to Elbow 
SL Glute Bridge Hold + Opp. SA Pullover (One Side) (1 x 5 lbs) 
SL Glute Bridge Hold + Opp. SA Pullover (Other Side) (1 x 5 lbs)
Straight Leg Sit Up + Hip Lift
Alt Leg Ext + Weighted Pullover (1 x 10 lbs)
Weighted OH Crunch/Hold + Alt Bent Leg Toe Taps (1 x 10 lbs)
Glute Bridge Pulses (1 x 10lbs)

**Water Break**

Cool Down: 5 exercises, 35 seconds each (3 minutes) 
Supine Crossover (Both) 
Supine Fig. 4 Glute Stretch (One Side) 
Supine Fig. 4 Glute Stretch (Other Side) 
Thread the Needle (Both)
Child's Pose Hip Rocks