Pilates focuses on the core, abs, back and glutes, says Luci Gabel, ACE, ACSM, founder of Luci Gabel Fitness in Washington, D.C. "Yoga stretches your muscles and helps maintain flexibility after a weight workout. It's possible to be strong and flexible," she explains. Add weights for strength and cardio for heart health to complete the package. Try this multifaceted routine three times a week and reap all the benefits.
Warm Up
Pilates Hundred
Lie faceup with your feet flat on the floor. Lift your head and neck, and hold your arms by your sides, palms down. You should be looking at your feet. To make the move more challenging, straighten your legs and lift your feet so they're in line with your eyes. Raise your hands about 8 inches off the floor, keeping them close to your body, palms down and fingers reaching toward your feet. Take five short breaths as you pump your arms. Scoop your midsection toward your spine during each exhalation. Pump for 100 counts.
Resistance/Cardio Circuit
Squat/Curl/Overhead Press
Stand erect with your feet shoulder-width apart and grasp a dumbbell in each hand, palms facing your thighs. Tighten your abs, bend your knees and hips as if to sit in a chair, and descend into a squat. Pause when your thighs are parallel to the floor, then press through your feet to return to standing. Immediately curl the weights toward your shoulders. Pause, then rotate your wrists so your palms face out and press the dumbbells overhead. Slowly lower the weights to the start and repeat the sequence 15 times.
>> Follow with two minutes of cardio (step-ups, running in place, stationary cycling, etc.)
>> Perform one set each of 20 crunches and 10 push-ups
>> Repeat entire sequence 2-3 times
Resistance/Cardio Circuit
Stationary Lunge/Row
Anchor an elastic band around a stable object and grasp the handles. Step back far enough to feel a resistance with your arms extended at chest level. Step back with one foot to descend into a lunge position until your front thigh is parallel to the floor. Press through your front foot to stand upright, bringing your back foot forward. Pull the handles toward your lower chest and squeeze your shoulder blades together. Repeat the sequence 15 times, then switch legs.
>> Follow with two minutes of cardio (step-ups, running in place, stationary cycling, etc.)
>> Perform one set each of 20 reverse crunches and 10 push-ups
>> Repeat entire sequence 2-3 times
Cooldown
Yoga Downward-Facing Dog
Get on your hands and knees. Press your hips toward the ceiling and straighten your knees to form an upside-down "V" Spread your fingers to equalize the pressure on your hands. Let your head hang and press your shoulder blades toward your hips. Engage your quadriceps to share the weight with your arms. Rotate your thighs inward, keeping your hips high, and sink your heels toward the floor. Hold for 30-60 seconds, depending on your fitness level.
Warm Up
Pilates Hundred
Lie faceup with your feet flat on the floor. Lift your head and neck, and hold your arms by your sides, palms down. You should be looking at your feet. To make the move more challenging, straighten your legs and lift your feet so they're in line with your eyes. Raise your hands about 8 inches off the floor, keeping them close to your body, palms down and fingers reaching toward your feet. Take five short breaths as you pump your arms. Scoop your midsection toward your spine during each exhalation. Pump for 100 counts.
Resistance/Cardio Circuit
Squat/Curl/Overhead Press
Stand erect with your feet shoulder-width apart and grasp a dumbbell in each hand, palms facing your thighs. Tighten your abs, bend your knees and hips as if to sit in a chair, and descend into a squat. Pause when your thighs are parallel to the floor, then press through your feet to return to standing. Immediately curl the weights toward your shoulders. Pause, then rotate your wrists so your palms face out and press the dumbbells overhead. Slowly lower the weights to the start and repeat the sequence 15 times.
>> Follow with two minutes of cardio (step-ups, running in place, stationary cycling, etc.)
>> Perform one set each of 20 crunches and 10 push-ups
>> Repeat entire sequence 2-3 times
Resistance/Cardio Circuit
Stationary Lunge/Row
Anchor an elastic band around a stable object and grasp the handles. Step back far enough to feel a resistance with your arms extended at chest level. Step back with one foot to descend into a lunge position until your front thigh is parallel to the floor. Press through your front foot to stand upright, bringing your back foot forward. Pull the handles toward your lower chest and squeeze your shoulder blades together. Repeat the sequence 15 times, then switch legs.
>> Follow with two minutes of cardio (step-ups, running in place, stationary cycling, etc.)
>> Perform one set each of 20 reverse crunches and 10 push-ups
>> Repeat entire sequence 2-3 times
Cooldown
Yoga Downward-Facing Dog
Get on your hands and knees. Press your hips toward the ceiling and straighten your knees to form an upside-down "V" Spread your fingers to equalize the pressure on your hands. Let your head hang and press your shoulder blades toward your hips. Engage your quadriceps to share the weight with your arms. Rotate your thighs inward, keeping your hips high, and sink your heels toward the floor. Hold for 30-60 seconds, depending on your fitness level.
No comments:
Post a Comment