Wednesday Workout: Pilates with Cross Train LA
The Cross Train Method® is a 6 day a week exercise program designed by founders David and Dylan Schenk of the Cross Train LA studio. Six days a week you combine high intensity training, Pilates and dynamic stretching. Paired with a plant based nutrition plan, it increases strength, flexibility, burns fat, sculpts and works on posture. If you’re looking to tone and tighten before putting on that bathing suit try today’s exclusive workout from the creators of Cross Train LA.
This week’s Wednesday Workout is a mini pilates circuit. I will be using this mini cross-training circuit for the next month to get beach vacation ready.
1. Pilates 100’s: This is the official Pilates warm-up, as well as one of the best Pilates exercises for your core.
-Lie on your back, lift your head and shoulders off your mat as you extend your legs and arms straight. As your arms pump at your sides, take deep breaths in for 5 counts and out for 5 counts (Do 10 sets of these until you hit 100). As you exhale focus on squeezing your tummy in like you’re putting on pants that are too small. By squeezing your abs in as you work them, you’re promoting a flat tummy and you will experience the full benefits of this exercise.
2. Single Leg Bridges: Targets core, hamstrings, glutes, and lower back
-Lie on your back and bend your knees until your feet are close to your hips, then extend one leg towards the ceiling. Start by lifting your hips and the rest of your spine off your mat until your body is in a straight line from your shoulders to your knee. Slowly roll the spine back down to the mat one vertebra at a time until the tailbone touches down. Repeat 1-2 minutes per side or until fatigued.
3. Teasers: Targets core, legs, and improves posture
-Lie on your back with your legs extended flat on your mat and your arms straight up to the ceiling. Before you move, squeeze your inner thighs together andyou’re your abs to press your low back into the mat. You should feel most of your muscles activate here. As you exhale, slowly lift your head until your feet are visible. At this point, lift your legs off the mat as well (keeping them straight!) until you are balancing on your tailbone. Do a mental check that your spine is straight, shoulders are relaxed, and core is in tight. Take a deep breath in, and as you exhale slowly lower yourself back to the start position. Repeat 5-10 times or until fatigued.
For more info on the Cross Train LA, check out their website, or try a class the next time you’re in LA.
Check back next week for the kettle bell circuit – it’s killer!!!