DAY 7: PILATES - COMPLETE 5 TIMES 

• FlUTTER KICKS 30 SEC. 

-Lay flat on the ground, lift your head up, keeping your arms at your sides, alternating moving legs up and down. Squeeze back to the ground at all times.

• BICYCLE CRUNCHES 30 SEC.

-Lay flat on the ground, arms at your sides, moving legs in a bicycle like fashion. Squeeze back to the ground at all times.

• V-HOLDS x 10 

-Begin lying flat on the ground, come up to form ‘V’ with your legs and your body, bringing arms t either sides of your legs, hold then repeat. 

• BOSU BALL CRUNCHES x 10

-Lay your shoulders on the bosu ball, perform crunches, keeping your arms behind your head, flat. 

• WINDMILLS 10 (EACH SIDE)

-Begin standing, holding a light weight above your head, with the other arm, hold it straight at your side (shoulder height) and perform the move by bringing this arm to the opposite foot, remaining standing, with no knee bend, you should feel a stretch. 

• WINDSHIELD WIPERS W/ LEGS BENT 30 SEC. 

-begin with your legs bent at a 90 degree as you lay on the ground, keep your arms flat and out at your sides to gain stability, without moving your upper

Body, tilt to both sides with your legs in 90 degrees.

COOL DOWN STRETCH