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From YouTube: Pilates with Beata - 30th March 2020
Description
PLEASE NOTE: All of our workouts are intended for fit & healthy participants with no pre-existing medical conditions or injuries.
Extra care must be taken with online workouts to listen to your body & stop immediately if you feel any pain, discomfort or ill health. Participation is at your own risk.
Neither the online class instructor or Two Riversmeet Leisure Centre take any responsibility for any injuries sustained from undertaking these exercises.
Thank you
The 2RM Team
A
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A
A
It
is
not
recommended
for
people
with
pre-existing
conditions
or
injuries,
and
extra
care
must
be
taken
with
online
workouts
to
listen
to
your
body
and
stop
immediately,
if
you
feel
any
pain,
discomfort
or
ill
health
and
very
important.
Also,
participation
is
at
your
own
risk.
Neither
the
instructor
or
two
rivers
meet
leisure
center,
accept
any
responsibility
for
any
injuries
sustained
from
undertaking
these
exercises.
Okay
right
so
once
we've
got
that
out
of
the
way
hi
Simon
Simone
way
to
you.
A
Hi
everyone
looking
forward
to
this
as
well
right,
okay,
so
just
make
sure
you
have
got
mat
with
you
and
just
check.
You've
got
enough
room
around
you.
So
when
you
lie
down
stretch
your
legs
and
stretch,
your
arms
bring
them
overhead
that
you're
not
pulling
something
down
on
your
head
and
the
same
to
your
side.
A
So
when
you
stretch
your
arms
out
to
your
side,
you've
got
plenty
of
room
I'm,
not
playing
in
the
music,
but
you
feel
free,
obviously,
to
put
some
nice
background
music
in
at
your
home
and
one
last
thing,
perhaps
mostly
for
those
who
are
very
new
to
Phillip.
A
Just
mostly
the
very
important
thing
is
the
control,
so
it's
probably
90
or
80
percent
times,
where
you
need
to
control,
know
the
the
part
of
your
body
that
you're
moving
but
actually
the
rest
of
your
body.
So
you
will
hear
me
probably
hundreds
I'd,
say:
control
control
control,
so
yeah
just
bear
with
me
and
stay
with
that
and
try
to
just
listen
and
I
know
I'll
be
repeating
this
many
times,
but
eventually
it
will
sink
in
and
it
will
get
easier.
Okay.
A
So,
let's
get
on
start
on
your
hands
and
knees
in
a
nice
square
box
position,
keeping
your
hands
right
underneath
your
shoulders
and
then
your
knees
right.
Underneath
your
hips
and
just
round
your
back
first
rolling
through
your
spine,
bring
your
chin
to
your
chest
and
then
release
down
and
again
take
a
breath
in
in
through
your
nose
and
as
you
breathe
out
through
your
mouth
round.
Your
back
rolling
your
spine,
bringing
your
chin
to
your
chest.
A
A
A
So
you've
got
your
core
muscles
engaged
one
last
time:
sight,
Center
and
release
and
I'm
correct
apologize
and
gentle
bracing
your
tummy
and
switch
sides,
your
arm
fast
land
on
your
whole
arm
and
then
land
on
your
leg.
Pull
your
foot
away
from
your
hip.
Take
a
deep
breath
in
breathing
out
flex.
Your
elbow
flexion
II.
B
B
A
A
One
last
time,
side,
Center
and
release
okay
back
to
your
square
position
and
now
tuck
your
toes,
take
a
breath
in
control
with
your
core.
Here,
pull
your
tummy
in
breath
in
and
as
you
breathe
out,
lift
your
knees
off
the
floor
ever
so
slightly.
Hips
are
not
going
much
higher
and
release
down.
Take
a
breath
in
and
lift
your
knees
off
the
floor
and
release
down.
A
Do
it
again,
lift
your
knees
up
stay
and
now
either
keep
holding
or
stretch
right
leg
out,
bring
it
in
switch
left
out
in
and
release.
Do
it
again
inhale,
lift
you
knees
either
stay
or
straight
right,
flex,
stretch
left
and
release
one
last
time
in
lift
either
stay
or
down.
Stretch
right
and
switch
stretch
left
bring
it
in
stay
here.
A
A
And
again,
inhale
rolling
through
your
spine
move
your
body
forwards,
breathing
out
when
you
shoulder
the
right
above
your
wrist,
pull
your
shoulders
down.
Lengthen
your
spine,
lengthen
your
neck.
Take
a
breath
in
breathing
out
press
down
it'll
help
spine
up
exhale
rolling
through
your
spine
sit
on
your
heels
inhale.
Do
it
again
nice
way,
through
your
spine,
landing
here,
press
down
inhale
spine
up
exhale
rolling
through
your
spine.
B
B
A
Okay,
now,
when
you
sit
up
first,
just
make
sure
you're
good
enough
room
behind
your
mat
to
lie
down.
So
we're
gonna
lie
down
on
your
back
in
a
minute,
but
first
we
will
stay
sitting
up
now.
What
I
want
you
to
do
is
find
your
sit
bones
and
sit
right
on
top
of
them
if
it
means
keeping
your
knees
bent.
That's
absolutely
fine!
If
you
go
tight
hamstrings,
you
could
sit
on
something
on
a
block
or
a
cushion,
but
just
having
your
knees
bent.
A
That's
absolutely
fine,
it's
better
than
having
your
legs
straight
and
then
slouching
here
so
make
sure
you
sit
up
straight
pelvis
up
straight
shoulders,
relaxed
and
keeping
either
knees
straight
opened.
Now,
let's
focus
on
our
feet.
If
you
can
see
and
flex
your
feet
and
point
your
toes
flex
and
point
try
to
stay
right
on
top
of
your
sit
bones
here
and
each
time
with
each
movement
almost
like
the
city
right
that
will
flex
and
point
and
flex.
A
Oh,
so,
you
feel
the
whole
muscle
from
your
knee
to
your
hair
when
you
flex
and
do
it
again,
flex
and
then
flex
and
stay
and
London
your
spine
shoulders
down,
take
a
breath
in
bringing
your
arms
up
reaching
up
to
the
ceiling,
shoulders,
down,
relax
and
breathing
out
just
round
your
back.
So
you
create
a
c-shape
in
your
spine.
B
A
A
Try
to
reach
a
little
bit
further
fools
this
time.
So
you
should
feel
your
muscles
and
your
hamstrings
engaging
here
as
well,
and
then
roll
up
inhale,
exhale
arms
down.
Let's
do
it
one
more
time
bring
those
arms
up
shoulders
down
breath
in
breathing
out
see
shaping
your
spine
and
stay
here
now
just
concentrate
on
your
spine.
We're
gonna
go
from
C
shape
to
nice
and
flat
long
spine,
long
back
and
again
round
C
shape
an
extent.
So
there's
no
movement
in
your
hips.
A
A
One
last
time
reach
up
stay
in
home
so
round
your
back
reach
with
your
own
sports,
lean
slightly
foods,
pawn
your
toes
and
then
bring
your
arms
down
and
stop
rolling
through
the
spine
to
lie
on
your
back.
So
this
is
where
you
start
controlling
your
body
and
you
bring
one
vertebra
at
a
time
down
on
my
lower
back
middle
upper
back
arms
overhead
breath
in
and
breathing
out
bring
your
arms
forwards
for
Jim
neck
and
from
here
using
a
core
muscle.
A
Stop
peeling
your
back
off
the
mat,
peel,
peel,
peel
and
then
lean
forwards
flex
your
feet,
reach
slightly
forwards.
Take
a
breath
in
and
breathing
out
again
start
rolling
down
rolling
down,
slowly,
one
vertebra.
At
a
time
bringing
down
the
mat
lower
back
middle
upper.
Your
head
is
touching
the
floor.
A
Last
bring
your
arms
overhead
when
you
bring
your
arms
overhead,
try
to
keep
your
your
rib
cage
on
the
floor
and
your
lower
back
firmly
down
on
the
flow
you
shouldn't
create
so
much
gap
in
your
lower
back
and
lifting
your
rib
cage
off
the
floor.
If
you
feel
like
you're
bringing
your
arms
overhead
is
creating
that
don't
go
so
far.
B
B
A
It
back
off
the
mat
one
by
one
those
words
bro
coming
off
the
floor
and
then,
when
you're
on
your
shoulders,
reverse
breath
in
and
slowly
think
about
your
spine
is
the
one
individual
vertebra
so
each
bone
you
slowly
bring
it
down
on
a
month.
You
almost
imagine
that
you
feel
them
coming
down
on
a
mat
one
by
one.
A
B
A
Mainly
done
by
your
code,
you're
not
pushing
with
your
legs
so
much
and
let's
do
it
one
more
time
inhale
and,
as
you
breathe
out
rolling
those
hips
rolling
your
spine
up
and
then
stay
here.
It's
like
a
breath
in
and
just
lift
your
right
knee
up
and
then
tuck
your
foot
down
on
the
floor
and
bring
your
knee
up
again
and
it's
a
beautiful
down
the
floor
ring
up
again,
one
last
time
tap
and
lift,
and
then
switch
sides
left
like
knee
up
and
tap
your
foot
and
tap
and
look
holding
your
hips
there.
A
One
restaurant
it
tap
and
bring
it
down
now
switch
those
legs
again.
But
this
time,
if
you
can
stretch
your
leg,
if
not
people
as
it
was
before,
with
any
bangs
nice
and
long
like
if
you
can
reach
forwards,
like
seafood,
reach
up
on
your
toes
reach,
forwards,
flagship
reach
up
on
your
toes
hold
those
hips
still
and
one
last
time
reach
reach
Foods
and
leg
down.
Foot
on
the
floor.
B
A
With
your
arms
and
breathing
out,
slowly
lower
your
spine
down
down
down
down
once
your
hips
are
down
on
the
floor.
Bend
your
knees,
bring
your
knees
to
your
chest
and
then
just
roll
your
hips
side
to
side
just
relax,
relax
your
lower
back
and
I'm
back
to
the
center
and
stay
here.
Take
a
breath
in
breathing
out
lift
your
head
up.
Shoulder
blades
off
the
floor
and
straight
right:
leg
out,
take
a
breath
in
breathing
out
switch
legs.
Your
whole
leg
is
now
nice
and
long
lengthening.
A
B
A
Eyes
are
gazing
your
head
between
your
legs,
not
at
the
ceiling,
because
that's
what's
happening
to
your
head
and
keep
looking
ahead
between
your
legs
and
switch
and
switch
breath
in
and
out
in
switch
exhale
switch
one
more
each
side
and
then
Bowflex
together,
take
a
breath
in
breathing
out
bring
your
head
down
and
out
to
your
side.
So
you
created
T
shape
with
your
body
and
then
roam
your
legs
side
to
side
rolling
your
hips
moving
your
legs
side
to
side
now
in
here.
I
want
you
to
concentrate
on
using
your
core
muscles.
B
A
B
A
And
then
back
to
the
center,
bring
your
arms
by
your
side
and
then
stretch
right
leg
up,
left
leg
forwards,
keeping
it
back
the
float
that
leg
so
I
can
breath
in
back
to
tabletop,
where
you've
got
your
knees,
bent
and
breathing
out
stretch
your
legs
switching
your
legs,
so
your
left
goes
up.
Right
goes
forwards
and
tabletop
inhale,
exhale
stretch
breath
in
flex
out
stretch.
B
A
Stretch
and
one
last
time
breath
out
stretch
and
stay
here,
inhale
exhale,
lift
your
head
up.
Shoulder
blades
off
the
floor,
hold
your
top
leg
bottom
leg,
bringing
it
down
into
the
floor
this
time,
so
I
want
you
to
concentrate
on
pushing
that
bottom
leg.
Down
into
the
floor,
top
leg,
gently,
pull,
pull
and
switch
bottom
leg
down
push
into
the
floor,
push
push
top
like
gently;
pull
pull
and
switch
inhale;
exhale
switch
right
in
out
switch
and
also
focus
on
holding
that
C
shape
in
your
spine
with
your
eyes.
A
Looking
ahead
between
your
legs
breath
in
out
and
switch
again
and
switch,
keep
pushing
that
bottom
leg
into
the
floor
and
one
last
switch
and
then
bring
both
legs
up
stay
with
your
legs.
Bring
your
head
down
on
the
mat
arms
by
your
side.
Now
try
to
maintain
90
degrees
in
your
hips
and
then
flex
your
feet
and
point.
B
A
Toes
exactly
the
same
like
we
did
sitting
up,
but
this
time
with
your
legs
up
and
point
I
am
flanked,
so
we're
going
to
try
to
really
exaggerate
that
movement,
pointing
up
flex
and
point
and
flex.
One
last
time,
point
flex
and
release
bring
your
feet
down
on
the
floor,
bring
your
arms
out
to
your
side
and
just
roll
your
legs
to
one
side
stay
turn
your
head
back
with
the
direction.
B
B
A
Your
feet
on
the
floor
like
a
breath
and
bringing
your
arms
overhead
and
breathing
out
arms
reaching
forward
and
roll
your
slightly
up,
bringing
your
shoulder,
blades
off
the
floor
and
then
straight
right,
leg
up
stretch
your
left
leg
up
and
then
bend
your
knee
find
the
other
bring
your
head
down
on
the
floor.
Keep
your
knees
bent
above
the
floor
in
in
table
top
position.
A
Arms
overhead
inhale,
exhale
circle,
your
arms
round,
lift
your
head
up;
hands
towards
your
feet;
stay
with
your
spine,
innateness
c
shape
and
bring
your
arms
overhead
breath
in
breathing
out
so
quick
arms
around
inhale
reach
up
exhale
circle.
Your
arms
round
inhale
again
reach
up
exhale
circle
arms
round.
If
you
wanna
challenge
straight
right,
leg
out,
bring
it
in
keep
your
arms
moving
overhead
left,
leg,
stretch
and
flex
inhale
stretch
and
flex.
Keep
those
arms
going
overhead
and
circle
around.
B
A
A
And
again,
reach
up
breath
in
out
rotate
inhale,
reach
up,
exhale
rotate,
bring
your
arm
up
stay
stretch
your
top
leg
and
then
bring
it
on
overhead
land
on
your
whole
body.
Pull
your
hands
away
from
your
shoulder.
Your
foot
away
from
your
hip.
Take
a
breath
in
and
breathing
out,
lift
your
leg,
lift
your
arm
and
tap
anagen
Landon
Landon,
look
breath
in
out
lift
and
stretch
one
last
time
and
lengthen
and
release
and
then
switch
sides.
A
Reach
with
you,
I'm
alright,
try
to
land
on
your
whole
budget,
keep
your
shoulders
square
hips
square
without
rotating
okay,
so
reach
over
right
in
breathing
out
lift
you
look
up,
I'm
tapping
on
your
side
in
a
long
leg,
long
and
lift
in
reach
exhale
one
last
time
inhale
reach,
exhale
and
release,
and
then
roll
on
your
tummy
and
bring
your
arms
by
your
side.
Here.
Keep
your
elbows
bent
and
take
a
breath
in
lifting
your
spine
up.
Keep
your
elbows
down
on
the
floor.
A
To
begin
with,
so
keep
your
forearms
down
just
land
on
your
spine.
Keep
thinking
about
pulling
your
vertebra
one
from
another
like
some
peoples.
Putting
your
spine
through
the
crown
of
your
head
so
keep
the
landing
and
keep
pulling
pulling
pulling
and
then
release
them
and
then
I.
Do
it
again
keep
separating
those
fights
I
brought
from
one
another,
keep
pulling
pulling
pulling
and
release
down
then
I
lift
up,
and
this
time
see
if
you
can
go
a
little
bit
further.
B
A
Inhale
lift
up
exhale
down
and
one
last
time
bring
it
back
and
now
rest
your
forehead
on
your
hands
and
I'm
gonna
concentrate
on
legs,
so
one
leg
at
a
time:
bring
it
up
and
down
keep
your
leg,
nice
and
long
switch
side.
The
movement
is
coming
from
your
hip,
not
from
your
knee,
so
keep
your
leg
long
as
much
as
you
can
lift
lower
down,
bring
it
up
and
down
switch
once
right
once
left,
one
more
each
side.
A
I'll
release
now
bring
your
arms
alongside
your
body
and
lift
your
spine
up.
I
am
release
down,
inhale
spine
up
and
down
one
more
inhale,
lift
up
stay
reach
with
your
right
and
forward
back
switch
left
on
forwards
back
and
spine
down,
inhale,
lift
your
spine
up,
stay
and
again
right
and
forward
back
and
switch
left
forward
back
and
release.
A
A
A
A
A
A
Rolling
through
your
spine
shoulders,
down,
relax
and
just
want
to
finish
off
with
hips
rotation,
it's
really
good
one
to
help
you
to
increase
that
rotation
in
your
range
of
movement
in
your
hips.
So
if
you
bring
your
bend
your
knees
and
bring
your
feet
outside
of
the
mat,
so
you've
got
them
slightly
wider
than
your
shoulders
and
then
bring
your
legs
to
one
side,
trying
to
pull
those
knees
down
towards
the
floor.
But
without
taking
your
hip
off
the
float
so
much
and
then
switch
so
again.
A
A
So
when
you
go
to
the
point
where
this
is
it,
I
can't
go
any
further.
I
want
you
to
gently
keep
pulling
down.
So,
although
you're
not
gonna
go
anywhere
further,
but
keep
trying
so
keep
engaging
those
muscles
keep
moving
kidman
or
rather
try
and
you're,
not
gonna,
probably
go
any
further.
I'll
keep
trying
I'll
switch
again,
keep
pulling
down,
pulling
down
down
down,
perfect
and
then
back
to
the
center
and
said,
whichever
is
most
comfortable
for
you.
It
doesn't
have
to
be
with
your
legs
crossed
and
just
relax.
A
The
other
way
go
as
far
as
you
can
stay
stretch
your
arms
and
go
a
little
bit
further
this
time
and
then
back
to
the
center
hands
behind
your
head
in
her
exhale
round
your
back
bring
your
elbows
towards
each
other
and
then
open
your
chest.
Roll
your
spine
up
in
her
exhale
bring
your
arms
down
deep
breath
in
breathing
out
fold
your
neck.