Equipment required:
Exercise Mat: If you don’t have an exercise mat you can use a blanket, towel or duvet. If you can’t get up and down from the floor, you can do the workout on your bed.
Cushion/Pillow: Please ensure you have a cushion to kneel on, if you can’t kneel please use a chair for alternative exercises.
Water: Please make sure you have some water.

- Hamstring Stretch
- Spine Curls
- Cat Stretch
- Kneeling Plank
- Kneeling Push Up
- Hip Flexor Stretch
- Bridge
- Up-Dog Down-Dog
- Single Leg Bridge with Rotation
- Climbing Plank
- Prone Lying Crucifix
- Rest Position Walking Hands
- Curtsey Lunge
- Squats
- Roll Down
- Strike
- Lunge with Rotation
- Full Press Up
- Seated Shoulder Press
- Side Lying Hip Extension
- Pigeon
- Roll Down

Video No. 475

Equipment required:
Exercise Mat: If you don’t have an exercise mat you can use a blanket, towel or duvet. If you can’t get up and down from the floor, you can do the workout on your bed.
Cushion/Pillow: Please ensure you have a cushion to kneel on, if you can’t kneel please use a chair for alternative exercises.
Water: Please make sure you have some water.

- Hamstring Stretch w/ring
- Mermaid
- Leg Reaches
- Forearm Plank
- Kneeling Superman
- Curl-up
- Scissors
- Inner Thigh Lift
- Lateral Bridge
- Step Lunge
- 4 Point Kneeling Push-up
- Deadbug
- Flamingo Flat Back
- Calf Raises
- Criss Cross
- Pigeon
- Thread the Needle
- Kneeling Hip Flexor Stretch
- Hip Rolls
- Roll Down

Video No. 473

Equipment required:
Exercise Mat: If you don’t have an exercise mat you can use a blanket, towel or duvet. If you can’t get up and down from the floor, you can do the workout on your bed.
Cushion/Pillow: Please ensure you have a cushion to kneel on, if you can’t kneel please use a chair for alternative exercises.
Water: Please make sure you have some water.

- Thread the Needle
- Cat Stretch
- Mermaid
- Hip Rolls
- Hamstring Stretch
- Bridge
- Leg Reaches
- Lateral Bridge
- Curl-up
- Criss Cross
- 4 Point Kneeling Press-up
- Kneeling Superman
- Step Lunge
- Standing Calf Raises
- Deadbug
- Scissors
- Hip Rolls
- Kneeling Hip Flexor Stretch
- Pigeon
- Cat Stretch
- Roll Down

Video No. 469

Equipment required:
Exercise Mat: If you don’t have an exercise mat you can use a blanket, towel or duvet. If you can’t get up and down from the floor, you can do the workout on your bed.
Cushion/Pillow: Please ensure you have a cushion to kneel on, if you can’t kneel please use a chair for alternative exercises.
Water: Please make sure you have some water.

- Seated Figure 4
- Seated Side Bends
- Cat Stretch
- Pigeon
- Side Lying Inner Thigh Lift
- Side Lying Up and Down
- Side Lying Circles
- Up Dog Down Dog
- Press Up
- Prone Lying Shoulder Press
- Single Leg Bridge with Rotation
- Lateral Bridge
- Lunges
- Single Leg Squat
- Criss Cross
- Climbing Plank
- Rest Position Walking Hands
- Strike
- Spine Curls
- Hamstring Stretch

Video No. 474

Equipment required:
Exercise Mat: If you don’t have an exercise mat you can use a blanket, towel or duvet. If you can’t get up and down from the floor, you can do the workout on your bed.
Cushion/Pillow: Please ensure you have a cushion to kneel on, if you can’t kneel at all, please use a chair for alternative exercises.
Water: Please make sure you have some water.

- Hamstring stretch - with towel/Pilates ring
- Spine Curl
- Deadbug
- Superman
- Supercat
- Thread the Needle
- Leg Reaches
- Lateral Bridge
- Kneeling Forearm Plank
- Lateral Plank
- Double Straight Leg Lower & Lift
- Single Leg Squat
- Hip Flexor Stretch (rock forwards and backwards)
- Side Lying Clam
- Kneeling Side Plank
- Side Lying Inner Thigh Lift
- Hip Rolls
- Pigeon
- Mermaid
- Cat Stretch

Video No. 464

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

- Cat Stretch
- Kneeling Superman
- Leg Reaches
- Spine Curls
- Roll Down
- Single Leg Load
- Tree
- Lunge with Rotation
- Stomach Massage
- Side Plank with Rotation
- Push Series Up & Down
- Weighted Ball Bicep Curl
- Bridge
- Leg Reaches
- Bridge with Rotation
- Tricep Extension
- Push Up
- Flat Back Flamingo
- Chair Seated Mermaid
- Chest Openings
- Hip Rolls

Video No. 471

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

- Leg Reaches
- Hip Rolls
- Spine Curl
- Superman
- Side Lying Up & Down
- Side Lying Leg Circles
- 4 Point Kneeling Press-up
- Seated Shoulder Press
- Curl Up
- Corkscrew
- Deadbug
- Lunge
- Single Leg Stretch
- Curtsey Lunge Cat Stretch
- Plank
- Double Leg Lower & Lift
- Side Plank
- Hip Rolls Table Top
- Flat Back Flamingo
- Clocktaps
- Standing Calf Raises
- Standing Calf Stretch
- Side to Side
- Thread the Needle
- Cat Stretch
- Shoulder Swings

Video No. 463

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

- Seated Mermaid
- Seated Figure of 4
- Thread the Needle
- Spine Curls
- Leg Reaches
- Lateral Plank
- Dynamic Lunge
- Single Leg Load
- Weighted Ball Bicep Curl
- Prone Lying Shoulder Press
- Tricep Extension
- Flat Back Flamingo
- Lateral Bridge
- Side Plank w/Rotation
- Stomach Massage
- Push Series Up and Down
- Chest exp Narrow Arms
- Cat Stretch
- Roll Down
- Hip Rolls

Video No. 468

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

- Spine Curl
- Leg Reaches
- Clock Taps
- Squat
- Kneeling Forearm Plank
- Superman
- Side Lying Up & Down
- Side Lying Leg Circles
- Side Lying Inner Thigh Lift
- Pigeon
- Lateral Plank
- Hip Rolls
- Straight Leg Lower & Lift
- Plank
- Thread the Needle
- Single Leg Squat
- Back Extension
- Super Cat
- Mermaid Mat Based
- Hip Rolls
- Spine Curl
- Cat Stretch

Video No. 462

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

- Mermaid
- Cat Stretch
- Superman
- Hip Swings
- Roll Down
- Curtsey Lunge
- Squat
- Back Extension
- Swimming
- Rest Position - Walking Hands
- Bridge
- Single Leg Bridge with Rotation
- Single Leg Stretch
- Scissors
- Criss Cross
- Hip Rolls
- Push-up
- Thread the Needle
- Climbing Plank
- Pigeon
- Kneeling Hip Flexor Stretch
- Roll Down

Video No. 461

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

- Hamstring Stretch with Towel
- Single Leg Stretch
- Cat Stretch
- Superman
- Deadbug
- Leg Reaches
- Lunge
- Standing Calf Raises
- Curtsey Lunge
- Side Lying up and down
- Side Lying Leg Circles
- Side Plank 2nd side: Side Lying up and down 2nd side: Side Lying Leg Circles
- Pigeon
- Seated Shoulder Press (rehab)
- 4 Point Kneeling Press-up
- Hip Rolls Table Top
- Corkscrew
- Clock Taps
- Lateral Plank
- Swimming
- scissors
- Hundred
- Hip Rolls Feet Down
- Thread The Needle
- Standing Calf Stretch
- Roll Down

Video No. 460

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.


- Thread the Needle
- Super Cat
- Spine Curls
- Hip Rolls
- Plank on Hands
- Kneeling Side Plank
- Step Lunge
- Clock Taps
- Deadbug
- Lateral Bridge
- Side Lying Inner Thigh Lift
- Side Lying Clam
- Pigeon
- Back Extension
- Super Needle
- Single Leg Squat
- Kneeling Hip Flexor Stretch
- Hamstring Stretch
- Mermaid
- Roll Down

Video No. 459

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

- Hamstring Stretch
- Cat Stretch
- Pigeon
- Deadbug
- Bridge
- Single Leg Bridge
- Side Lying Up & Down
- Side Lying Inner Thigh Lift
- Back Extension
- Flamingo
- Curtsey lunge
- Lateral Plank
- Corkscrew
- Single Leg Bridge with Rotation
- Thread the Needle
- Forearm Plank
- Push-up
- Criss Cross
- Scissors
- Kneeling Hip Flexor Stretch
- Hip Rolls
- Roll Down
- Cat Stretch

Video No. 457

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

- Mermaid
- Kneeling Plank
- Lateral Bridge
- Spine Curl
- Hip Rolls
- Plank on Hands
- Squat
- Step Lunge
- Kneeling Superman
- Super Needle
- Back Extension
- Clock Taps
- Single Leg Squat
- Side Lying Clam
- Supercat
- Thread the Needle
- Kneeling Side Plank
- Double Straight Leg Lower & Lift
- Kneeling Hip Flexor Stretch
- Pigeon
- Roll Down

Video No. 456

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

- Kneeling Scapula Push-up
- Kneeling Hip Flexor Stretch
- Seated Figure 4 Stretch
- Squat
- Single Leg Squat
- Single Leg Bridge with Rotation
- Flamingo
- Leg Reaches
- Scissors
- Swimming
- Rest Position Walking Hands
- Spine Curl
- Climbing Plank
- Side Lying Leg Circles
- Side Lying Inner Thigh Lifts
- Lying Hip Swings
- Surfboard
- Forearm Plank
- Mermaid
- Hamstring Stretch
- Cat Stretch

Video No. 458

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

- Kneeling Hip Flexor Stretch
- Mermaid
- Bridge
- Single Leg Lateral Bridge
- Single Leg Stretch
- Thread the Needle
- Single Leg Squat
- Flamingo
- Forearm Plank
- Surfboard
- Back Extension
- Rest Position
- Push-up
- Side Plank
- Roll Down
- Curtsey Lunge
- Side Lying Inner Thigh Lift
- Lateral Plank
- Deadbug
- Criss Cross
- Hamstring Stretch
- Cat Stretch
- Roll Down

Video No. 455

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

- Thread the Needle
- Superman
- Hamstring Stretch (with Towel)
- Spine Curl
- Side Lying Up & Down
- Side Lying Leg Cirlces
- Leg Reaches
- Hip Rolls
- Clock Taps
- Curtsey Lunge
- Plank
- 4 Point Kneeling Push-up
- Swimming
- Straight Leg Lower & Lift
- Deadbug
- Standing Calf Raises
- Standing Lunge
- Lateral Plank

Video No. 454

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

- Leg Reaches
- Curl-up
- Spine Curl
- Hip Rolls
- Single Leg Stretch
- Thread the Needle
- Superman
- Standing Calf Raises
- Clock Taps
- Single Leg Squat
- Side Lying up and down
- Side Lying Leg circles
- Swimming
- Plank
- Side Lying up and down
- Side Lying Leg circles
- Deadbug
- Hundred
- Curtsey Lunge
- Press-up - 4 Point Kneeling
- Side Plank
- Lateral Plank
- Scissors
- Corkscrew
- Hamstring stretch with towel
- Cat Stretch
- Pigeon
- Roll Down

Video No. 453

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
Water: You need to keep yourself hydrated, make sure you have some water near by.

-Hip Rolls- Feet Down
-Hip Swings-static stretch
-Lateral Bridge
-kneeling Hip Flexor Stretch
-Roll Down
-Squat
-Single Leg Squat
-Single Leg Stretch
-Plank on hands
-Lateral Plank
-Swimming
-Rest Position- walking hands
-kneeling superman
-Floor based Flamingo
-Corkscrew
-Single leg bridge with rotation
-Push up
-Climbing plank
-Thread the Needle
-Pigeon
-Cat Stretch

Video No. 452

Equipment required:

Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives. We will also need the cushion for our head and possibly under our stomach and pelvis.
Towel: We use a Pilates Ring or Exercise in our studios, but its just as effective with a towel which you should have at home.
Water: You need to keep yourself hydrated, make sure you have some water near by.

Exercises sequence:
-Hamstring Stretch-Towel
-Leg Reach
-Bridge
-Lateral Bridge
-Cat Stretch
-Kneeling Superman
-Side Lying up and down
-Side Lying Leg Circles
-Side Lying Inner Thigh Lifts
-Squat
-Curtsey Lunge
-Mermaid
-Dead Bug
-Criss Cross
-Kneeling Scapula Push up
-Push Up
-Swimming
-Thread the Needle
-Rest Position
-Hip Swing-Static Stretch
-Roll Down

Video No. 451