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Grab weights (ideally 1kg), two food tins or two water bottles and roll out your mat. Whilst we focus on building upper body strength you will use your ‘powerhouse’ aka your core to stabilise your torso. This is a full-body workout ideal for anyone looking to really focus on toning their arms and shoulders.
I need you to focus on connecting your mind & body to increase awareness, mobility and control. Let’s have fun and challenge ourselves x
Enjoy, enjoy 😉
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0:00
Hi, how are you? I'm Donna. Welcome onto your mat. We are going to be having some fun today
0:07
We're going to be using these. So I have got hand weights, as you can see, they weigh a kilogram
0:14
You wouldn't want to use anything heavier than this for the exercises we have today
0:21
By all means, go lighter. And if you don't have hand weights, don't worry about it. You can grab
0:26
a couple of food tins out of the cupboard, or you can grab a couple of water bottles
0:31
So this is a full body flowing Pilates routine, very much with the emphasis upon shoulder mobility
0:40
strengthening shoulders and toning and strengthening your arms. Okay, it's a really good
0:46
workout, you're going to really feel the difference, and you're going to be challenged
0:49
So grab yourself some water, grab yourself some weights or equivalents and then come and join me
0:57
on the mat but only once you have hit subscribe on my channel. Okay, I'll see you on your mat
1:04
We have our weights. We're standing with the feet hip distance apart. I want you to stand up nice
1:10
and tall, lengthen through your spine, lengthen through your neck, lift the crown of your head
1:14
up towards the ceiling. You've got the weights in your hands. You're going to pull your knuckles
1:20
down towards the floor and that's going to help to pull your shoulders down away from your ears
1:24
We're going to warm up your shoulders, warm up your ankle joint before we get
1:28
properly into our flow. So I want you to breathe out as you sweep the arms up
1:33
breathe in as they come down, breathe out, breathe in. So you're trying to create the movement
1:41
through the shoulder joint and everything else is staying still and stable. You're going to do
1:46
that again. You're going to lift the heels up, press those toes into the floor, the heels come
1:52
down, sweep the arms down. Well done. And again, lifting those weights up towards the ceiling
1:58
and down they come. So really focus on engaging your core. That's going to help you to balance
2:05
and relax your shoulders and just breathe nice and naturally. You're breathing out
2:10
and breathing in. You have one more to go. Breathe out and breathe in. Well done. You're
2:19
going to take the weights to your side, side of your thighs. We're going to lift the shoulders
2:24
Now roll them back. Squeeze your shoulder blades together. Pull the shoulders down
2:28
and roll forwards. So just getting nice movement through the shoulder joint and then you're going
2:33
to change for three in the opposite direction. Well done, fabulous. Okay, so we're going to walk
2:42
those feet in close to each other. We're going to start to focus more on the arms. We're going to
2:46
focus on balance at the same time. So now your palms are forward, shoulders are down. You're
2:52
going to lift your right heel and as you lift the right heel, you're going to keep that length
2:57
through that supporting hip. We try not to hitch here. Okay, well done. So you're going to lift the
3:02
knee up to hip height. You're going to do a bicep press and then lower. So the toe is coming down
3:09
we're tapping that toe on the floor. Well done. So keeping that length through this hip
3:15
keep standing up nice and tall. Well done. Breathe out, breathe in, breathe out, breathe in. Keep
3:23
going well done. You've got three to go and two and one well done. You're going to take those arms
3:33
out to the side well done you're going to lift that knee up now you're going to take the toe out
3:38
to the side and sweep those arms up you're going to lift that knee up again and lift well done
3:44
So the arm sweep up as the toe goes out on a diagonal and taps the mat well done. So this is
3:52
challenging for your balance. Well done, keep those shoulders nice and relaxed and you have got
3:59
one more to go, take that leg out wide, well done, you're going to bring the arms down in front of
4:06
you, you're going to shrug out your shoulders, well done, we're going to go back to a bicep press
4:12
so take the arms, palms forward, bicep press as you lift the leg out to the side, well done
4:20
you're lifting it directly to the side trying to keep your chest shining forward well done
4:26
you've got three and two and one more bring that foot down shake out your legs well done
4:36
and do the same thing on the opposite side so lengthening up through your spine you've got the
4:42
weights in your hands palms are forward lift the left toe lengthen up through the right hip
4:47
We're going to lift that knee and we're going to come into our bicep press. Well done
4:52
So I'm lifting the hands up towards the shoulders. I'm hugging my elbows in to my ribs. Well done
4:58
You've got four and three and two and one. Well done. Take those arms out wide. Take that foot
5:07
out wide. You know what you're doing now. Sweep those arms up. Knee comes in. Well done
5:12
and again. So you're turning, so the palms of your hands are coming in towards each other
5:22
Well done. It's hard to talk and balance and coordinate all at the same time. Well done
5:30
And one more. Well done. Bring those hands down, should get the shoulders. Palms are forward
5:35
We're going to go into that leg raise and back to our bicep press. So we lift and lower and lift
5:42
and lower. So if you are feeling a burning sensation in that supporting leg, that is those
5:50
stabilizing muscles firing up. Well done. You have got one more. After this one, here we go
5:57
Last one. Well done. And bring that foot in and shrug out your shoulders. Well done
6:02
Okay, you're going to take those feet slightly wider. I'm going to turn side on. We're going to
6:07
go into our squat. Okay, still focusing very much on the arms. So you're going to bring the weights
6:14
to your shoulders. We're going to squat down, draw your navel in, neutral spine. Come into your squat
6:20
here. As you come up to standing, you're going to press through the shoulders. So inhale, exhale
6:28
inhale, exhale. Well done. So you're hinging at the hip joint and that is why your spine is
6:34
tilting forward. We're trying not to round in your spine. Well done. Pull your navel in
6:41
Wonderful. Keep going. And again, and again. Well done. You've got two more to go
6:49
You've got one more to go. You're going to come down and you're going to hold here
6:54
Okay now I want you to hug your elbows in to the side of your rib cage, well done. Try not to throw
7:00
the head back, head stacked on top of your spine. We're going to go into a tricep press here
7:05
well done. So palms are turned in, elbows are hugging into the side of my ribs
7:11
well done, and we're extending those arms. You're going to feel your triceps engaging, well done
7:17
You've got four and three and two and one. Bring the hands to the shoulders
7:25
Come and stand up, press those arms up, squat, tricep press, shoulder press, squat. Well done
7:34
shoulder press, come down and tricep press. So take your time with this. Come into your squat
7:40
tricep press, stand up. Well done, squat down, tricep press, shoulder press, and again, well done
7:50
Keep going, breathe in, breathe out, breathe in, breathe out. You have got two more to go
8:01
how are you doing? Well done, and last one, and then come all the way up, well done. We're going
8:08
going to do that again but we going to add in a heel raise So slow it down a little bit when you come up to standing Okay so hands to the shoulders draw the navel in neutral spine come down into your squat
8:23
So it's a tricep press. As you come up to standing, lift those heels, come into your shoulder press
8:30
heels come down, squat, tricep press again, and heel raise, shoulder press. Well done
8:38
So take your time with this. It's not a race. You want to control the movement
8:45
engage your core, use your breath. And two more. Well done. And one more. Well done. Okay, I'm going to turn side
9:08
on so you've still got the weights in your hands. We're going to go into, what are we going into
9:16
We're going into an exercise called windows which is going to challenge your coordination and we're
9:20
going to challenge your balance all at the same time. So you're bringing your feet together
9:25
lift and lengthen up through your spine, lift the crown of your head up towards the ceiling
9:30
So you're going to bring your arms in front of you, so make sure as the arms come forward that
9:34
you're not leaning back here so we've kept that nice lengthen neutral spine lift the crown of the
9:39
head to the ceiling this is going to challenge your balance you're going to lift the heel
9:43
lengthen up through this supporting hip then you're going to lift the knee and hold here so
9:48
the foot that's on the floor you're using the whole of that foot gently press the toes down
9:53
well done and then you're going to bend the elbows you're going to rotate your forearms
9:59
reach up towards the ceiling, float those arms down and bend, rotate, reach, return. You have got
10:09
two more to go. You've got one more to go and then we're going to reverse it. So sweep those
10:18
arms up, bend the elbows, rotate and reach. You have three to go. You can see that I am wobbling
10:25
this is challenging, well done, I just want you to focus on your breath, well done, keep your
10:32
shoulders down and relaxed, you have got one more to go, bring that foot down, shrug out your shoulders
10:40
shake out your legs if you need to, we're going to do the same thing on the opposite side
10:45
Okay, I'm always conscious, I'm just going to say this, when I'm standing here
10:50
that you might be looking at me and thinking, she's tilted, she's not straight
10:54
I have a scoliosis, a slight curvature in my spine. So when I stand like this, I often look
11:02
like I'm leaning to one side. Pilates has been amazing for helping me with my posture
11:08
with my scoliosis, but none of us are perfect. We all have areas of our body that we are working on
11:15
trying to strengthen and build mobility. Okay, we're already on the other leg. Hope you've
11:21
joined in with me. We're going to sweep those arms forward, relax your shoulders. Well done
11:26
Lengthen up through that supporting hip. Once you've got your balance, we're going to bend
11:30
we're going to rotate, we're going to reach, we're going to return. Well done. And again
11:37
well done. Okay, so one side when you are balancing may well be far more challenging
11:44
This side is my more challenging side, which is yours. Okay, don't worry about it. We changed
11:51
sorry, we've changed direction. It's just something to be aware of. Okay, well done
11:56
So keep lengthening through that supporting hip. Try not to hitch the hip out to the side. You've
12:03
got one more to go and extend. Bring those arms down and shrug out your shoulders. Well done
12:12
We're going to come down on the mat. You're going to bring the weights with you. As you come down
12:16
on the mat, you're coming onto your knees and you're going to bring the weights in front of you
12:22
Okay, bring your hands down onto the mat. So you want to have your hands under your shoulders
12:28
knees directly underneath your hips, knees hip distance apart. Give your tail a little wag from
12:34
side to side. In fact, let's move the weights to the side because we're going to come down into a
12:39
tricep press and you don't want you hitting your nose on them. Okay, there are various options with
12:45
this. One is to just stay here in your four-point kneeling position, bend the elbows and press. So
12:52
you're hinging at the hip joint, your spine is staying in neutral, the elbows are staining
12:59
rather than going out wide. Another option is to slide a leg along the mat. We're going to lift
13:05
that leg up to hip height and then we come into our tricep press here and we hinge. We hinge at
13:12
the hip joint, the leg comes up as the head lowers. Okay, so we're going to go with whichever
13:17
option feels right for you. Neutral spine, draw your navel in, head's in line with your spine
13:24
hands on the shoulders, slide the leg along the mat. Well done. We're going to breathe in and out
13:31
and in and out, in and out. Okay, we're doing eight on each side. So this is number five
13:40
maybe you've already done eight keep going until I say we're changing okay this is the last one
13:48
on this side if you've lengthened the leg you're going to draw the knee in give your tailbone a
13:53
little wag we're going to do the same thing on the opposite side so slide the leg along the mat
13:58
lifting the leg is optional okay that leg is at hip height you're going to breathe in and breathe
14:05
out, breathe in, breathe out, well done. So eight again on this side, that's number four
14:14
So keep pulling your navel in, core's engaged, you're hinging at the hip joint, well done
14:20
you've got one more to go. Fabulous, you're going to draw that knee in, quickly press yourself back
14:26
to a rest position, have a little stretch and then roll yourself back up to a four-point kneeling
14:32
position. Okay, we are going to slide our, now I'm going to do the other leg, I'm going to slide my
14:39
left leg along the mat. Okay, if you do left and then we're all doing the same thing, you're now
14:45
going to pick the weight up in your right hand. But first of all, make sure the toe of the left
14:50
foot is firmly pressing into the mat, that your hips are square, that we're not rotating here
14:56
hips are shining down press the toe into the mat press the heel down well done so try not to lock
15:03
out that supporting elbow heads in line with your spine you're going to lift the arm up okay we're
15:09
going to hold here create length through the arm through your body now we're going to rotate that
15:14
arm around 360 degrees and we're going to sweep it back so we're mobilizing through your shoulder
15:21
joint but you're having to really engage your core to stabilize the rest of your body okay we're doing
15:29
eight like this if you want a little bit more you're going to lift that leg up to hip height
15:33
but only if you know you can maintain a neutral spine otherwise you're bringing that foot down
15:40
onto the mat you have got one more to go okay you're going to sweep that arm back okay and then
15:48
we're going to lift and lower. So you're lengthening through the arm, you're keeping the arm nice and
15:54
close to your body and the hand is rotated in towards your body. You're going to feel this
16:00
through the shoulder and through your tricep. Well done, you've got two to go. You've got one more to
16:07
go. Well done, bend the elbow and extend. Remember you can put the foot down, you can have this heel
16:13
pressing down to the bottom of the mat you do not have to have the leg extended I do want you to have
16:20
your head in line with your spine and I do want you to have your core engaged you got one more to go well done sweep that arm round You got four here You got four Keep those hips square And you got two to go And one more Bring that hand down
16:42
Well done. Bring that foot in. Come up to a high kneeling position. I want you to sweep your arms
16:49
up towards the ceiling. Circle those arms out and around. Give them a little shrug
16:53
bring those hands down onto the mat because we're going to do the same thing on the opposite side so
16:59
you can move your weight to one side hands underneath your shoulders well done same as before
17:04
you're going to slide the leg along the mat find the mat with your toes press the heel down
17:08
lengthen through that leg now you can keep the foot down on the mat remember so your head's in
17:14
line with your spine core's engaged you're going to take hold of the weight soften this supporting
17:18
elbow. We're going to sweep the arm up to shoulder height. We're going to circle that arm around
17:24
Well done. Using your core to support your spine, support the movement and your breathing. Breathe
17:32
in, breathe out. We've got four to go. Well done. And three. If you are feeling this and you need to
17:41
rest by all means do, you can always put the weight down as well and continue with the movement
17:46
keep the arm here along the side of your body. Now supporting elbows soft you're going to lift
17:52
and lower so we can lift this opposite leg if you want to. Be mindful keeping your spine in neutral
18:01
Well done you've got four to go and three and two and one you're going to keep that arm extended
18:10
you're going to hold then you're going to bend bring the hand to your shoulder and extend well
18:15
done. Keep going. We've got six to go and five and four and three and two. Well done. And one
18:27
more. Sweep that arm forward. We've got four to go. Remember four and three. Check the position
18:35
of your head, the position of your spine. Well done. And one more. Bring that weight down
18:43
You're going to come up onto all fours again, onto your high knees rather, shrug out your shoulders
18:49
Well done. You're going to come and sit down on your bottoms and you're going to take your weight
18:53
with you. Okay. Take your time. Grab a drink of water. If you need to, you're working really
19:00
really hard. So it is arms, it's shoulders, it's building strength in the upper body
19:05
but we're still focusing on your core. You're going to take the weights in your hands. Okay
19:11
so make sure you're nice and grounded on your sit bones so wiggle your bottom from side to side
19:17
so you're sitting evenly the weight's evenly distributed your knees are hip distance and then
19:23
we're going to lift and lengthen up through your spine so create that length lift the crown of your
19:27
head up towards the ceiling okay we're going to sweep those arms forward they are just below
19:32
shoulder height okay we're going to tuck your tailbone under here tuck the tailbone under
19:39
round your spine, come into your C curve, draw your navel in towards your spine and then breathe
19:46
out and roll back, well done. So make sure you've got a nice soft bend in the knee and then if you're
19:52
not feeling this connection with these deep abdominal muscles, lift the chest fraction
19:57
round your spine more, well done, turn the palms in towards each other. Okay, bring the hands in
20:04
towards your chest now we're going to reach rotate and reach rotate breathe out breathe out
20:12
so I want you to maintain that c-curve try not to come back too far keep moving
20:23
keep that rotation well done you have got four more to go on each side so just check
20:30
that your knees are not moving, that they're not swaying from side to side as your body
20:37
as your spine is rotating. Now hold here, keep that C curve, lift your checks to fraction
20:44
Now we're going to box forward for four and roll up. Are you ready? Breathe out
20:52
Breathe in and breathe out again. And again. Keep going. I'm going to keep going with the movement and I want you to keep going and I want
21:08
you to focus on your breath. So every time you come up, you are going to take an inhale. You're
21:13
going to breathe out as you come down, breathe in here, breathe out again. One, two, three, four
21:22
breathe in one two three four breathe in one two three four one two three four keep going one two
21:33
three four last one one two three four hold here so you're going to bring the weights forward
21:40
palms are facing down pull your shoulders away from your ears lift your chest fraction round
21:46
your spine. Well done. You're going to take one arm up. The other arm is coming down and we're
21:52
going to switch and switch and switch. So try to relax your shoulders. Focus on that movement
22:00
that's coming from the shoulder joint. So the arms are straight. The knuckles are pointing down
22:06
Our spine is in a gorgeous C curve and we're focusing on your core. Well done. Breathe in
22:14
breathe out breathe in breathe out you have got two more to go one more bring those arms forward
22:25
take an inhale and roll up on your mat you're going to put your weights down well done okay
22:32
putting your weight to one side you're going to roll over and come back to a high kneeling position
22:38
so when you're in your high kneeling position here you're tucking your tail sorry you need one
22:42
hand weight, you're going to tuck your tailbone under here, lift and lengthen up through your
22:47
spine. So you're going to bring your left knee forward, you've got the weight in your right hand
22:53
Okay, so you want your foot, knee lined up with the hip joint, we're still in a nice lengthened
23:00
spine, crown of the head towards the ceiling, so you can place your left hand on the knee here
23:05
Now we're going to sweep that weight up towards the ceiling, and then we're coming into a side
23:10
bend. So as you bend to the side, we try not to let the shoulder come forward. You're going to
23:15
reach and lengthen here and we're going to pulse for three and two and one. Restart the spine
23:23
sweep the arm down. You're going to do that two more times. So breathing in, sweep the arm up
23:29
breathe out here and pulse for three, for two, for one. Restart the spine, sweep the arm down
23:38
And last time, so not only are you getting a nice stretch for your spine, you're feeling a sense of opening here through the hip joint
23:47
Well done. You're going to bring that arm down. So take that knee back down, foot, knee back down onto the mat
23:53
We're going to switch sides. OK, so you're bringing your right foot forward
23:57
You're lining the foot and knee up with your spine. Gently rest the right hand on your knee
24:03
lengthen the spine, lift the crown, sweep your arm up and then you're reaching to the side directly
24:11
here and pulse for three, for two, for one, restack, sweep the arm down. Two more, arm comes up
24:21
you're reaching up and over, you're going to breathe out, for three, for two, for one
24:27
restack. Each time try and deepen that stretch, well done. Having the weight in your hand
24:33
Add a little bit more resistance. Well done. Last one. Restack. Bring the arm down You going to bring those knees in Well done Before we we come down onto the mat again to a well to a lying position we going to just focus on your shoulders So
24:50
draw your inner thighs together, squeeze your bottom, pull your navel in towards your spine
24:55
So you're going to bring your arms forward, spine still in neutral, squeezing your bottom
24:59
core engaged, take one arm up, take the other one down, circle those arms out and around
25:04
bring them back to centre. This is our windmill, well done. So the movement is coming from that
25:11
shoulder joint, it's going to add strength to that shoulder joint, it's going to improve
25:16
your range of movement, well done. Now change direction, take the other arm up first
25:23
circle the arms round, bring them back to centre, well done. We have got two more to go
25:29
So keeping everything else still and stable is challenging. Well done. One more and hold. Well
25:37
done. Take those arms out wide. Relax your shoulders. Engage your core, engage your glutes
25:42
Well done. We're going to draw some little circles. Only small. You're rotating in your
25:48
shoulder joint. Keep everything else still and stable. Try and relax those shoulders
25:52
well done, you've got three and two and one and then change direction, we've got eight
26:01
and seven and six, so control that movement, well done, lengthen through those arms, keep those
26:09
shoulders nice and relaxed, you've got two and one and bring those arms down, shrug out your shoulders
26:17
well done, put the weights down for a moment, you're going to come and sit down on your bottoms
26:22
put the weights you've got one either side of the mat you're going to take those arms in front of
26:27
you tuck your tailbone under you're going to roll back come and lie down on the mat well done
26:33
we're going to slide our feet along the mat so bring in your feet so they're hip distance feet
26:41
knees hip distance apart so we're going to take hold of the hand weight surprise surprise okay
26:47
finding a neutral pelvis first before we sweep those arms up towards the ceiling so just relax
26:54
your shoulders here so it's tempting to over reach and protract here to relax the shoulders so your
26:59
palms are facing down towards your feet walk your feet in a little bit closer firmly press those feet
27:05
down into the mat okay we're going to tuck our lower back or pelvis into the mat and then we're
27:12
going to peel our spine off the mat nice and sequentially coming up onto the tips of your
27:17
shoulder blades. Well done. We're going to hold here. So I want you to lift your heels up. So
27:24
use your core, use your glutes, support your spine, hold here. Now we're going to take those elbows
27:31
up nice and wide and extend. So we're focusing on core and glutes whilst we're working your shoulders
27:39
and toning those arms well done so just try and relax your neck holding this position well done
27:47
and you want your hips to be square so we try not to let one hip drop or the other
27:52
holding that position well done breathe in breathe out breathe in breathe out well done you've got
28:00
four and three and two and one hold here you're going to take one arm down take the other arm
28:10
above your head well done so you're switching now the arms are hovering off the mat well done they're
28:16
not coming all the way down and hopefully you can see my rib cage my rib cage is staying nice and
28:22
soft so I'm not letting my ribs lift I'm not letting them flare well done breathing in and out
28:30
and in and out. Keep those heels lifted. Keep the hips up high. Well done. You've got two
28:37
and one more. Bring those arms back to vertical here. Bring the heels down onto the mat and
28:45
slowly, slowly melt your spine. Bring your spine back down with control. Well done. Bring the
28:51
weights down and hug your knees into your chest. So on the next exercise, you have the option of
28:58
keeping your hands down on the mat to give you a little bit more stability. So otherwise, if you
29:04
feel you have that stability, you can take the weights in your hands and bring them to a vertical
29:08
position. So I'll show you both options. Okay, so we will begin with our hands down on the mat
29:15
Just like before, you're going to come into your spine curl, you're going to peel your spine off the
29:18
mat and you're going to lift those hips. Open out through the front of the hips, engage your glutes
29:23
bringing the hands down gently press the forearms the back of the arms into the mat push both feet
29:29
down into the mat hips are level now you're going to lift one knee extend the leg bend the knee bring
29:36
the foot down and then you're going to switch sides okay so the other option is to have your
29:43
arms in this position so now you don't have the arms there to help to stabilize you every time
29:51
you bring the foot down onto the floor I want you to check that your hips are level that your pelvis
29:57
isn't rotating well done so it takes an awful lot of control well done okay we're going to do a
30:06
couple more of these well done and again so it's nothing um to rush just take your time control
30:15
Roll the movement, keep those hips up nice and high, keeping them square to the ceiling
30:22
Well done. We've got two more to go. Well done. And then after this one, we've just got one more on each side
30:35
Fabulous. Well done. Okay, you are going to bring your hands down by your side
30:42
let go of the weights and then melt your spine all the way down into the mat, draw the knees
30:49
into your chest, well done. Okay, bring your feet down onto the mat and you're going to roll over
30:56
into a four-point kneeling position. So knees, I know I'm always saying this, knees underneath hips
31:03
hands underneath your shoulders. Okay, then we're going to walk the hands out a fraction
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so that you can bring your hips down so you're creating that alignment. So we're now able to
31:14
engage our glutes. We're drawing our navel in towards our spine and my head is in line with
31:21
my spine. Okay, we're going to go into a tricep press here. So the elbows are tucking into the
31:27
side of the ribs and I press up. So my spine is staying in neutral. The movement's coming from
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the elbow and the shoulder joints. Breathe in, breathe out. If you're looking for a little bit
31:39
more, you can come up into a full plank position here and come into your tricep press and push up
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As you push up, you want to make sure that you're not dipping in your lower back. Well done
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Otherwise, we are on our knees here and inhale, exhale. You've got two to go and one more
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well done you're going to bring your bottom down towards your heels you're going to reach up
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towards the top of the mat you're going to rest your head on the mat take a nice big inhale
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and exhale well done and just one more big breath in and breathe out and then slowly slowly slide your hands up the mat so give those shoulders a shrug
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you can always do a shoulder rotation here and then rotate the other way but we are done
32:35
fantastic so there were some challenging moves there that require a lot of control through your
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center through your powerhouse your core um so if you found it challenging today don't give up
32:47
keep going with this because you will build strength and mobility in your arms whilst toning
32:53
them. So well done and I look forward to seeing you on the map soon. Take care
#Fitness
#Yoga & Pilates