Yoga and Pilates Final Routine

1. Yoga and Pilates Final Routine • Warm-Up – 5 Minutes • 45 Minute Routine • Combination of Yoga and Pilates and/or resistance training, cardio, ball exercises. Need 60+ exercises. • Need name, picture, breaths or repetitions • Savasana – 10 minutes • Clean out lockers

2. ASANAS Warm-up • Sun Salutation • Cat and Cow • Hunting Dog • Neck roll • Thread the needle • Camel Power Poses • Warrior I, II, reverse • Side Angle • Triangle • Chair – Powerful Pose • Arm Balances • Chaturanga • Plank and Side Plank • Frog Balancing Poses – Hold for at least 4 breaths • Tree • Leg Extension • Dancer • Eagle • Shooting Star Floor Poses • Bird/Pigeon • Spinal Twist • Dead Bug • Leg Extension • Cobbler/Butterfly • Runner’s Stretch • Swimming • Lotus/Half Lotus

3. Pilates Exercises • The One Hundred • The Roll-Up • Single Leg Circles • Corkscrew • Rolling Like A Ball • Single Leg Stretch • Double Leg Stretch • Spine Stretch Forward • Single Straight Leg • Double Straight Leg • The Saw • The Roll-Over • Swimming • Single Leg Kicks • Double Leg Kicks • Open Leg Rocker • Jack-Knife • Criss-Cross • Teaser • Single Leg Teaser w/twist • The Seal • Side Kick Series • Kicks to the front and back • Bicycle • Leg Lifts • Leg Circles – Big and Small • Double Leg Lift • Lower Leg Lift • Lower Leg Circles • Hot Potato • Big Scissors

4. Ball Exercises • Bouncing • Abdominal Work • Crunches • Pike /Tucks – feet on ball • Opposite knee to elbow • 100 • Squats • Wall Sits • Push-ups • Hands on ball • Feet on ball • Ball Work with Weights • Chest Press • Military Press • Bicep Curls • Triceps Extensions • Squats • Lunges • Bent over Rows • Upright Rows

5. Cardiovascular Exercises • Jump Rope • Jumping Jacks • Squat and punch • Running in place • High Knees • Butt Kicks • Speed Skaters • Mountain Climbers

6. Resistance Training Exercises • Squat and Military Press • Lunges and Bicep Curl • Side Lunge and Front Raise • Open Angle Squat and Upright Row • Any abdominal exercises you like • Push-ups • Planks