Get a Fantastic Workout on your Busiest Day

Get a Fantastic Workout on your Busiest Day

I dearly love my Pilates workout. Last week I was on a family vacation and I got in an invigorating Pilates Mat workout each morning in the lovely hotel fitness center.

I've got ample time for my Pilates workout when I am away from my studio. Sure I miss the Reformer, but daily Pilates is luxurious.

How can I aspire to a daily workout at the top of a busy workday? This is my conundrum.

“I can't do anything in less than an hour!”

Yes. I can. And you can too.

My beef for years was how to get in the full-on hour workout – a big Reformer workout – during a super-packed busy day. My morale runs high in the morning, dips around lunch time and at the end of my day I've really got my sights on dinner and not the Hundred.

Boo…

My Go-To Pilates Workout for Busy Days

Today I'd like to share with you my new plan to workout little by little throughout your day.

And you'll still feel fabulous!

At the end of my day I'm also more inclined to want closure for the workout I started earlier. Usually it feels too daunting to begin my workout at 7pm.

And I'm hungry.

3 Cheers for the Small Apparatus!

In today's video I share the apparatus and exercises I use daily. I will change up the major apparatus, whether I'll be doing Mat, Reformer, Cadillac or Chair. But the small apparatus ritual at the top of my workout remains the same.

For now.

If I've got more time I will do all of my small apparatus exercises, and if I am running late in my morning it only takes about 5 minutes to do a pared down version.

A couple scenarios…

No time to workout? There's an exercise for that.

Busy Day #1

6:55am

Small Barrel: Arm Series (Circles, Up/Down, Hug, Breathing) and Leg Series (Circles, Walks, Beats, Scissors, Bicycle, Hip Twist).

You'll finish in about 4 minutes.

1:30pm

Foot Corrector: all the exercises included in the video

Mat: Hundred, Roll Up, Roll Over, One Leg Circle, Roll Like a Ball, Single Leg Pull, Double Leg Pull, Scissors, Lower Lift, Criss Cross, Spine Stretch, Open Leg Rocker, CorkScrew, Saw, Swan, Single Leg Kick, Double Leg Kick, Thigh Stretch, Neck Pull

In about 20 minutes you've done all your Foot Corrector and jumpstarted your Mat exercises.

7pm

Mat: High Scissors, High Bicycle, Shoulder Bridge, Spine Twist, JackKnife, Side Kick Series, Teaser, Seal

Yes, you could finish up all your Mat exercises at this point at the end of the day, but dinner is often a real concern…

Or maybe you'll workout on the Reformer:

Busy Day #2

7:30am

Foot Corrector – all the exercises included in the video

Small Barrel: Arm Series (Circles, Up/Down, Hug, Breathing) and Leg Series (Circles, Walks, Beats, Scissors, Bicycle, Hip Twist).

Reformer: Footwork, Hundred, Overhead, Coordination

In just 15 minutes you've visited 2 small apparatus. You've also gotten the ball rolling with your Reformer.

1:30pm

Reformer: Long Box (Pull Straps, T, Backstroke, Teaser), Long Stretch, Down Stretch, Up Stretch, Elephant, Long Back Stretch, Stomach Massage Series

In about 20 minutes post-lunch you can complete Long Box 1 Series, Long Stretch Series and the Stomach Massage Series. Maybe you can get it done in 15?

Not too shabby.

6pm

Reformer: Short Box Series, Short Spine Massage, SemiCircle, Knee Stretch Series, Running, Pelvic Lift, Side Splits, Front Splits

Mat: Roll Like a Ball, Open Leg Rocker, Seal

At the end of the day you'll finish off the major exercises in what you may know as an Intermediate Reformer workout followed by an invigorating rolling ending.

Well done!

Give it a try and see how you do. Share your tips and successes in a comment below ūüôā

I hope you'll enjoy this workout as much as I do.

Thanks for watching! 

Oh and about this video…

My body generally avoids the Shoulder Bridge on the Small Barrel. It's always my intent to include this exercise after the Bicycle but alas, as I edit this post I realize my body has gotten the best of me AGAIN and I “forgot” to include Shoulder Bridge in the video.

Bad Pilates Teacher!

You should still do it (and so should I).

Let's help each other…

Classes, Private Lessons and Much Much MORE!

October 5-8, 2017 I'll be in Portsmouth UK at Everybody Pilates. Private lessons are filling up! Reserve your spot by using the link below:

Everybody Pilates Mind Body Online

I look forward to seeing you there.

And here's where to find me this Fall.

Teacher Classes, Blog Awards and the Swan – Oh My!

Teacher Classes, Blog Awards and the Swan - Oh My!
Hello there!

Let me express a HUGE thank you to all my lovely subscribers. Thank you for all your support, kind words and Pilates success stories over the past 5 years. It's an inspiration to have all of you with me on my Pilates path.

I'd like to thank my Reformer… and my Small Barrel…

The Top 75 Pilates Blogs by feedspot.com has included my blog amongst some of the big kahunas in the Pilates industry including Pilatesology (5), Balanced Body (3), Blogilates (2) and Pilates Anytime (1).

Wowza! I am truly honored.

Even more amazingly I cracked the top 10, settling in at NUMBER 9 on this list.

View the full list here.

OMG and welcome NEW subscribers!

Take a look around and stay tuned for more exercise tutorials, workouts and classes to come.

Be sure to check out my most-viewed post On the Order of the Pilates Reformer Exercises.

If you've got a topic, concept or exercise you'd like to see featured in a post or video, leave me a comment, I'd love to hear about it.

NEW! Classes for Teachers

I'm offering a new class in my Solana Beach, CA studio.

It's a 2-hour workout/workshop I'm calling The Teacher Lab. In the 1st hour you'll workout independently in the studio. We'll decide on a discussion/workshop topic to explore in Hour 2. The cost for The Teacher Lab is $100.

I'm currently offering 1 each month for the remainder of 2017. If they fill up fast I'll add some more. You'll find a class on September 15, October 20, November 10 and December 8.

Classes are limited to 6 students. Non-Teacher Nerdy Enthusiasts are also welcome.

Pick a class and jump in it! Purchase your classes here.

New Tutorial!

Teacher Classes, Blog Awards and the Swan - Oh My!

Today's video is on one of our most angst-producing exercises, the Swan. That's the bad news. The good news is we're looking at 2 versions of Swan done on the Cadillac.

Swan on the Cadillac is a wonderful companion for the Teaser on the Cadillac. View my recent exercise tutorial below.

Tummy Time

The Mat behind us is our teacher too.

Learning to control the Push Thru Bar (PTB) for Teaser will require all the muscles of our trunk and back. The Mat provides feedback and support for our entire body while we perfect this skill.

Now let's get ready for the next challenge: repeating the very same task while lying on our bellies.

What fun!

Enjoy this short tutorial. Thank you for watching!

Access my YouTube library of workouts, exercise tutorials and the occasional Pilates shopping haul here. Thanks to you I have surpassed 1200 subscribers!

Save the Date San Diego!

My lovely colleague Lesley Logan, author and owner of Profitable Pilates will be heading to San Diego for her signature Pilatini¬ģ Night.

Save the date for Friday November 10, 2017.

We'll be gathering at Pacifica in Del Mar around 5pm in time for a bit of Happy Hour.

Pilatini¬ģ NIghts include Pilates instructors, laughter, networking and a chance to connect outside the Pilates studio. Lesley Logan's Pilatini¬ģ Nights are all about Pilates Instructors ditching their Pilates pants for their favorite outfit and hanging out with other Pilates professionals. Grab your Pilates instructor friends, shed the luon and join us for a date night for Pilates Pros only!

And here's where to find me for the rest of 2017

The Pilates System: Teaser on the Cadillac

The Pilates System: Teaser on the Cadillac

Hello there my lovelies!

Thanks for joining me for yet another post in my Teaser series.

Today we've got perhaps the Method's finest: Teaser on the Cadillac avec Push Thru Bar (PTB).

It's 2 Exercises in 1!

The Teaser on the Cadillac is brilliantly 2 exercises in 1.

Part 1: Upper Body Reach

From the lift in the waist all the way up to your fingertips, the upper body must learn to connect into the deeper back muscles.

What luck!

We've got a brilliant way to work on just that.

(Many, in fact.)

Begin lying down, arms overhead with hands firmly gripping the PTB. Note you also have the luxury of the mat behind you for feedback and support.

With hands on the apparatus – PTB –¬†push into the bar as it starts to move toward you. In this way we can connect our fingertips into the deeper back muscles.

With our backs against the mat we can tangibly feel what's going on (or not going on) behind us.

Never let the spring push you around! This must be your Pilates mantra.

Part 1 is lovely for lots of folks whether they'll continue to the full-on Teaser or not.

To recap:

  • Set up your position under the PTB.
  • Pull in your stomach, exhale and drop your ribs: get as much of your back on the mat as you can.
  • With a firm grip on the bar resist!¬†as it moves toward you bending your arms.
  • Do not let the spring push you.
  • Sustain this connection as the bar changes direction to move upward.
  • You should not lose control of the bar – it should not accelerate!

Part 2: Teaser options

Using the helpful lift of the PTB you've got several options for your Teaser, depending on who you are.

You can work just the upper body.

The Pilates System: Teaser on the Cadillac

Or you can explore your full-on Teaser here.

The Pilates System: Teaser on the Cadillac

You can lift the lower body with the legs straight a la Teaser 3.

If necessary you can begin in the Frog and reach out to your angle as you roll up.

The Pilates System: Teaser on the Cadillac

Okay you've made it up to your Teaser, so now what?

You've got a few options here as well. Traditionally you'll complete your Teaser 3x.

You've even got an optional “dismount.”

One Potential Sequence for Teaser on the Cadillac

  • Begin with Part 1 to arrive at your Teaser.
  • Roll up to your Teaser.
  • Lift your back and bend your arms 3x a la Shave on the Reformer. Your back should not sink when your arms bend.
  • Roll down.

The Pilates System: Teaser on the Cadillac

  • Roll up to your Teaser a second time. Keep the arms straight and the back lifted.
  • Lower and lift your legs 3x a la Teaser 2.
  • Roll down.

The Pilates System: Teaser on the Cadillac

  • Return to your Teaser for a 3rd and final time. Here you've got some options:
  • Alternate – arms bend 1x, legs lower 1x. Repeat 3x.
  • Roll down.

OR

  • All together now! Bend arms and lower legs together and then lift everything up.
  • Repeat 3x.

What was that about a dismount??

Let's put it all to the test. You've completed 3 Teasers and you're ready to move on.

  • Use the lift of your back to reach up and return the PTB without a sound.

The Pilates System: Teaser on the Cadillac

Both arms reach to up to the sky and the toward the toes to finish on your own – unassisted – in your beautiful Teaser.

Voila!

Check out this short video tutorial for more info and tips for a perfect Boomerang ending.

Thanks for watching!

Related posts:

And here's where to find me in 2017.

Welcome to my 30-Day Wunda Chair Challenge!

Welcome to my 30-Day Wunda Chair Challenge!

Hey there lovely Pilates peeps!

I've got a short-kick-your-butt Wunda Chair workout for you.

Join me for Pilates Day on Saturday May 6 at California Pilates Center. Register for my 10am Mat class here. Book a private lesson here.

London and Portsmouth I'm super excited to see you very soon!

Wanna book a private lesson for yourself?

Leave me a comment below. I'd love to meet up with you in person.

A Wunda Chair Workout in 10 (13) Exercises

Welcome to my 30-Day Wunda Chair Challenge!

For the record, my self-imposed Wunda Chair challenge proves to be more daunting than my previous Small Barrel Project. With 12 days under my belt, my proficiency has improved a bit. By the end of the workout I am huffing and puffing.

My kingdom for a rolling exercise…

Filming this workout has given me a boatload of information. Oh there's nowhere to hide…

Today's video includes the following exercises:

  1. Footwork
  2. Pull Up
  3. Push Down
  4. Spine Stretch
  5. Teaser on the Floor
  6. Swan/One-arm Swan/Swan Dive
  7. Teaser on the Chair
  8. Mermaid Seated
  9. Flying Eagle
  10. SemiCircle
  11. Going Up Front
  12. Mountain Climb
  13. Star
  14. Optional 14th exercise: Twist

Learn the exercises and you'll be able to complete this workout in about 20 minutes. Be efficient, keep your control and move cleanly from one exercise to the next.

Today's video is a deliberate pace. I chat a little bit about strategies for some of the exercises.

Stay tuned for a future video with a brisk pace and another with extra variations of some exercises.

It's the Wunda Chair. I'd say it deserves more than just one video, yes?

My progress so far…

Welcome to my 30-Day Wunda Chair Challenge!

Well I've found my powerhouse. It's an essential element here on the Wunda Chair.

It's called LIFT! You'll need it every time you must lift the pedal.

Makes sense.

Starting with the very first Footwork exercises, the lift you find in the Tendon Stretch will serve you brilliantly in your Pull Up.

Later on in the workout your powerhouse must still work when the exercise demands your legs reach in opposite directions: Spine Stretch, Going Up Front, Mountain Climb and the Star.

Work your Footwork well, friends, and create a strong foundation for the rest of the workout.

Welcome to my 30-Day Wunda Chair Challenge!

Enjoy this short Wunda Chair workout.

Questions? Lay it on me in a comment below.

And here's where to find me in 2017!

The Pilates System: Russian Splits on the Reformer

The Pilates System: Russian Splits on the Reformer

Hey there all you awesome Pilates people,

I hope you've had a good week of dynamic opposition in your workouts. Thank you so much for the emails, comments and good cheer you've been sending my way. It's lovely to hear from you!

London and Portsmouth I will be comin' atcha very shortly. Private and semi-private lessons are filling up – please send me a message if you'd like to snag one for yourself.

I would so enjoy meeting you.

Can't get to see me in person?

Check out my YouTube channel for workouts, exercise tutorials and Pilates inspiration.

Schedule an Internet Lesson and have a full-on private lesson with me wherever you are in the world.

All Hail the Russian Splits

The Russian Splits in our order of the Reformer exercises is potentially the very last exercise of your Advanced Reformer workout.

Now we'll work into the full split for which our Front Split exercise has deftly prepared us.

Like our Side Splits and Front Splits, the Russian Split is 3-exercises-in-1.

For security in this exercise, place a pad on the headpiece of the Reformer and also, if necessary, on the footbar for your back foot.

  • Facing the back of the Reformer, stand on¬†the carriage with both hands on the shoulder blocks.
  • Place your back leg into position on the footbar first.
  • Support yourself with your hands on the shoulder blocks and step your front foot into position halfway onto the headpiece.
  • Keep the back leg straight. Bend your front leg into a deep lunge position.
  • Holding onto the shoulder blocks, extend your¬†front leg forward 3x. Be careful not to lock out your knees.
  • Now repeat the same thing but with no hands: arms cross in front or place hands behind the head.
  • Bring your hands back to the shoulder blocks, straighten both legs and close the carriage.
  • Now for that split: without locking the knees, power the exercise with the back leg and center, reaching the carriage out for a full split 3x.
  • Despite the seductive split, work to¬†close the springs with control. Find¬†your Elephant for efficient carriage-closing goodness!
  • To exit the exercise, bring the front foot onto the carriage first and then bring the back leg down.
  • Repeat on the other side.

What could go wrong?

For years I struggled to keep my back leg even remotely straight.

Tight hips and a sluggish butt make this split exercise a challenge. The next day you may wonder “Why does my butt hurt so much? What have I done? Oh yes… the Russian Split…”

Giving your heel a firm placement on the footbar will assist you as you reach through the back leg.

I like to imagine I am working my back leg (although it remains stationary) in tandem with the movement of the front leg.

I smell 2-way stretch!

Work to find your center to power the action of your front leg. Pull your leg into center more than pushing out the carriage.

Finding your seat will help to marginalize the thighs and hips which may try to take over…

Balancing in this deep squat position can be a challenge. Work this exercise well with your hands on the shoulder blocks before you take your hands away.

30 Day Wunda Chair Challenge: UPDATE!

Today is Day 6 for me.

Even with only a few days into the challenge I feel a new strength in my standing positions. And I mean in life – standing at work all day long and feeling my center instead of in my hips and legs.

Hmmm…

Day 1 got my hopes up for the Star. I felt very strong and successful in the exercise.

Alas, on Day 2, my Star skills were nowhere to be found. Oh well, 28 more days to go.

To soothe my ego after the Star debacle, I added the Twist for myself as a yummy stretch and a feel-good ending.

Find more information on the Twist here.

Lest we forget our trusty companion the Small Barrel…

For the record, I continue to work my Small Barrel exercises before hopping onto the Wunda.

We need our skills of Frog and Scissors wherever we go in the Pilates studio.

On the Wunda Chair we have a wham-bam series of 3 exercises at the end: Going Up Front, Mountain Climb and Star. The Small Barrel skills remind us the center is king!

I am amazed at the ease one can find in the strength of the center. We must resist! the tendency to make the Mountain Climb a max-out-your-legs exercise.

Thanks to the Small Barrel Рand of course Karen Frischmann РI was surprised and delighted to have greater stamina, balance and control despite being perched high on top of Mt. Wunda.

Although some #pilatesproblemsolving will be necessary for the Star… stay tuned!

Enjoy this short tutorial.

Stay tuned for more tutorials on the Wunda Chair exercises. Leave your requests in a comment below.

And here's where to find me in 2017!