Cadillac_push thru bar legs + spinal articulation-st

People think that because I’m a Pilates instructor, I spend my days from morning till night working out. Wrong. Although I demonstrate things here and there, I actually spend most of my time watching my clients to make sure they’re moving well.

I love taking the time to work my own body. It makes me feel strong and energized. However, it’s sometimes tough finding a one to two hour block to dedicate to my own workout. I find that 10-15 mins before or between clients is a great alternative to not doing any movement.

Other than doing something healthy for myself, another little perk is that as I move and play, I think of new exercise variations and revive movements that have been out of sight and out of mind for a while.

Here are a few things I consider when doing my own mini-workouts.

  • I listen to my body. I do what feels good and what my body’s asking for that day. Sometimes I need simple, basic exercises and other days I need to jump right into the big stuff.
  • I make sure to move my spine, hips and shoulders in many different directions. This helps me work my “total body” in a short period of time
  • I transition quickly. When I only have a short period of time, I want to make the most of it. Quicker transitions means more time to work on me.
  • I often choose Pilates equipment or apparatus over Mat Work. The resistance of Pilates equipment helps me feel stronger faster – it’s a preference my body has. Pay attention to what you prefer and do what works for you.

Here’s a sample sequence I did this morning using the Pilates Cadillac to wake myself up this morning. I took me just over 10 mins, but I wish I would have taken more time and done a few more reps of each – I think it would be a great 15 min sequence. I’ve written it down below and sped it up on the video.

I hope you enjoy and it inspires you to get moving a bit more today!

If you have any favourite exercises or sequences you like to do, please share in the comments section at the bottom of the article.

[youtube id=”sFQ-DYrPOYU” width=”600″ height=”350″]

The workout

Push thru bar – no springs (2 min)

  • Kneeling flexion/extension with push thru bar
  • Kneeling push thru + rotation

Push thru bar, bottom loaded – 1 green spring (5 min)

  • Parallel footwork
  • Calf raises
  • Tower 2/spinal articulation
  • Turned out footwork
  • Turned out > parallel footwork
  • Single leg parallel footwork R & L
  • Side lying foot work, turned out

Roll bar – 2 yellow springs (2 min)

  • Side bend
  • Roll back
  • Side mermaid
  • Roll back + rotation

Roll bar – 2 yellow springs (kneeling) (2 min)

  • Chest expansion
  • Chest expansion + forward flexion/roll down

Long yellow springs with triangle loops (seated) (2 min)

  • Row
  • Row + rotation
  • Mid traps

Push thru bar, bottom loaded – 1 blue spring (2 min)

  • Quadruped hip extension
  • Quadruped flexion/extension + rib circles
  • Quadruped hip and knee extension + mini push up

Seated spinal movements to finish up (anything that feels good)