10 Minute Pilates Yoga Fusion

Hi, I'm Jodi Sussner, Get Healthy U TV Trainer, and I'm going to show you 10 minutes of a Pilates Yoga fusion. This workout is the best movements of everything Pilates and yoga. We'll work your core. We'll get you stretched out. We'll get your heart rate up and we'll burn calories all in just 10 minutes. So come with me. Bring your feet together, your shoulders up, your shoulders back. Take a deep breath with arms up. Exhale, arms go wide, chest lifts up. One more time, big deep breath. Exhale, arms go back, shoulders go back. Shoulders up, shoulders back and down. Two more times. Up, back and down. One more. Sink your hips to a chair. Down for two, and up for two. Go again. Sink your hips. Try to keep your feet and your knees together. Press through your heels. Reach with your arms. Two more times. Press back, hold up. One more. Now sink down into that chair and hold. Sink to pulse for three. Down, two, three. Hold, pulse. Down and hold. Get a little lower. You should feel your legs burning up right away within this workout. Again, pulse. One more time, pulse, and hold. Now bring both arms down. Lift your hips to the ceiling, chin to your chest. Go as far as you can with your hips up. Sink your hips back down, eyes up, chest up. Two more. Hips up, head down. Again, eyes up, chest up. One more time. Head down, feel a nice stretch through your hamstrings. A little break with your legs, a little release. Sink down and hold. Now bring your eyes forward. Tap your left leg back. Bring it back in. Right leg back, back in. Stay low like you're in that chair pose. Fingertips are on the ground, if you can, to balance. Ugh, you'll feel your legs burning up a little bit here. Four more. Three, nice stretch. Two, one. Left leg goes back, chest goes up, sink your back knee down. Down and up. Try to get your knee to touch the ground. Your hands are there to balance, or if you can, hands to the ground. Four more. Three, nice stretch to the front of your hip. Right leg goes straight back, stay in a plank position. Eyes forward, chest out, squeeze inner thighs. Pull your body forward, press your body back. So I'm just pointing and flexing at my feet. Two more, and one. Push your heels back. Lift your hips up, and pedal out your heels. One down, and the other. Just walking out our downward dog. One heel down, and the other. Nice stretch for your calves. Stretch for your chest and shoulders. Four more, three, two, and one. Walk or jump your feet to your hands. Bring your feet together. Your eyes and your chest up. Chin towards your chest. Roll yourself up to standing. Let's do that same thing once more. Exhale, open up at your chest. Reach up and sink your hips down for a chair, and right back up. Go again. Sink down, squeeze your inner thighs, sink. Go as low as you can go. Again. Hold it down and pulse. Keep your arms reaching. A little bit of a lift and hold. Pulse, three. Little lift and hold, two more. Pulse. Oh, feel your legs burn a little. Pulse, and hold. Sink your hips down. Bring your hips up to the ceiling, head down, hamstring stretch. Sink your hips, lift your chest. Two more. Hips up, head down, little stretch. It should just feel good. Should start to feel the burn. Get our heart rate up. Sink your hips down, eyes up, chest up. Tap right and left leg back. Out, back in. Try to stay low. We're building a little burn in our legs. You feel that? Little stretch with one leg back. Fully extend your leg. Four more, three, two, one. Right leg back and hold. Pulse your back knee down and up. That's it. Fingertips to balance, or both hands down. Down and up. Feel that nice stretch in the front of your right hip. Looking good. Four more. Three, two and one. Both legs straight back, hold the plank. You can always go to your knees if you need to. Stay here for a long, deep breath. Now pull your body forward, press your heels back. It's a little shift. This will help us when we transition down into a tricep push up. Oh yeah, come on. Four, three. Abs are tight. You're pulling your belly up in towards your spine. Lift your hips. Downward dog, and press one heel down, and the other. Pedal our your heels. Try to press your chest towards your thighs. Release your head, neck and shoulders. Take your right leg up, reach it to the sky. Press as high as you can, pull your knee into your chest. Shift forward into a plank. Kick it up straight. Pull your knee into your chest. You'll feel your legs here, abdominals, shoulders. Two more. Pull it in. One more time. Pull it in and step all the way through your hands. Go to your knees if you need to. Step all the way through. Hands are framing outside of your foot. Climb up onto that right thigh. Press yourself all the way up. Reach up and lunge. Down and up. Ugh, like we said, we've got a little yoga, a little Pilates, a whole lot of movement, and a lot you can do in 10 minutes. Last two, and one. Stay in pulse down. Seven, six, five, four, three, two, one. Step it in. Deep breath. Reach up. Swan dive down. Hinge forward, round downward. Step back with your left foot, your right foot, and stay in your plank. Hold here. Big deep breath. Instead of shifting forward, I call it bongos. You bring your left elbow down, your right elbow down, your left hand, your right hand. Option to go to your knees. So we go down, down, up, up. Great work for the triceps, the shoulders, abdominals. Keep it going. Down, down, up, up. One more like this. Now lead with your right hand. Elbow down, left side down, right arm up and up. You got it. Challenge yourself if you're at your knees here to go to your legs. Straight. Yes, you can. Two more. Down, down. One more time. Both hands flat, lift your hips. Downward dog. Oh, take a deep breath here. Pull your left knee into your chest. Kick that heel straight up, working the other side. Now draw your knees into your chest. Kick that left heel straight up. Pull your knee into your chest. You're in a plank position. Kick it up, two more like that. Pull and reach. Draw your knee in, carve out your abdominals. Kick it up. Now pull it in, keep it there, step it through, and frame your foot with your hands. Stay here if you can. Otherwise, lift up onto your thigh. Step in a little and reach your arms up to lunge. Down and up, perfect. Left thigh nice and strong. You're balancing here. If you need to step a little wider with your foot, you can. Try four more. Down and up. Abs in nice and tight. Go two, one. Pulse for seven. Get as low as you possibly can. Keep it here, last four. Three, two, step it in. Deep breath. Reach up. Exhale down once more time. Reach, swan dive. Hinge forward, round downward, head down, and step your feet back for that plank. Hold here. Go to your knees if you need to. Tap right and left. Tap out side to side. Work hard to keep your hips nice and level. Four more, three, two, one. Right foot taps to the side, hold. Pull your knee into your elbow, tap it back out to the side. Right side. Out, in, out and center. Again. Out, in. Ugh, those obliques. One more. Out, in, out and center. Hold, hips go up. Back down to plank. Shoulders, hips up and plank. Two more times. Lift. Little stretch, little shoulders once more. Left side tap out, and in. Out. Keep going, alternate. Two more each way. Ugh, do you feel your shoulders? A little bit of abs? Perfect. Left side only. Tap, knee to elbow, tap it out, back in. Out, in, out and center. Two more. Yes, you can. Everything's working here. One, back to plank. Hips go up, back to plank. Come on. You can do this. Two more, and one. Hold the plank, go to your knees, and push your seat back to your heels. Oh, take a deep breath here. Let your forehead rest to the mat. Try to expand your ribcage. Feel your breath expand and stretch your mid back. Roll yourself all the way up, high knees. Shoulders back and down, swing your feet around, and take a seat. Feet go flat, fingers point towards your seat. Roll your shoulders back, lift up into a bridge. Push your hips back. Lift to a bridge. So it feels like a nice stretch, and I want you to try to slide your hips right back by your hands, and maybe through, between your hands. See how straight you can get your legs. Push your hips. Lift your hips. Last two. Come on, one more. Push your legs straight, lift your hips and hold. Feel that nice stretch. Stay here. Squeeze knees together, inner thighs, glutes, stretching your chest. One more deep breath and have a seat back down cross legged. Both arms reach up, relax your arms to your sides. Deep breath, reaching up. Take your left wrist, and reach up and over to your right. Allow your heart rate to come down. You accomplished so much in just 10 minutes. Lift to the center, relax your arms. Do once more. Take your right wrist and pull it up and over to your left. Take a deep breath here. Congratulations. You worked hard. You accomplished so much. Deep breath to center. Exhale, relax your arms to your sides. I'll see you again real soon.