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From YouTube: Pilates with Beata (03/02/21)
Description
Pilates with Beata (03/02/21)
Please be advised that this workout is carried out at your own risk. Neither Two Riversmeet or the instructor accept any responsibility for injuries sustained during this workout.
This workout is intended for fit and healthy participants with no pre-existing medical conditions or injuries. Please consult your doctor prior to starting any new exercise routine.
Listen to your body and stop if you feel any pain or discomfort.
A
A
A
A
A
A
A
A
A
A
Day
we
still
have
got.
Oh,
I
was
going
to
say:
we've
got
a
minute,
but
actually
we
do
not
okay,
so
I
guess
we
can
start
slightly
later
today
because
of
the
clapping
for
captain
tom.
So
that's
why
we
are
a
little
bit
late
tonight,
okay,
so
if
you're
ready
just,
let
me
remind
you
first
that
the
following
workout
is
intended
for
fit
and
healthy
participants
with
no
pre-existing
medical
conditions
or
any
injuries.
A
Please
do
take
extra
care
when
exercising
with
us,
as
we
can
obviously
see
you,
so
we
can
correct
you
so
yeah
if
you
feel
any
pain
or
any
discomfort
just
stop
immediately
and
also
remember,
please
that
participation
is
at
your
own
risk
and
neither
myself
or
tourism
leisure
centers,
taking
any
responsibility
for
the
injury
sustained
during
those
exercises
right.
So
today
we're
gonna
start
lying
down
on
your
back.
So
if
you
place
yourself
on
the
mat.
A
On
your
back
with
your
feet
on
the
floss,
you've
got
your
knees
bent
and
let's
just
focus
on
our
spine
here
and
just
let
your
spine
stay
in
that
neutral
or
neutral
position,
just
keeping
those
natural
curves
in
your
spine.
So
you
should
feel
heavy
in
the
upper
back
in
the
middle
back,
but
quite
light
in
the
lower
back
and
then
again
heavy
on
your
hips
heavy
on
your
feet.
A
A
And
again
deep
breath
in
and
at
the
same
time,
just
a
gentle
brace
in
your
tummy,
but
without
pulling
your
back
down
towards
the
floor,
just
a
natural
curve.
Keeping
that
spine
in
your
natural
position
and
then
from
here
I'm
just
gonna,
bring
our
arms
up
so
feel
again.
Those
shoulders
press
down
into
the
floor
holding
the
same
position
in
your
spine,
just
bring
your
arms
overhead
or
just
bring
as
far
as
your
mobility
and
your
shoulders
is,
allowing
you
and
until
you
start
arching
your
back
and
pulling
your
spine
up.
A
A
A
A
90
90
position
and
from
here
stretch
your
arms
and
just
move
down
a
little
bit.
So
you
can
see
my
arms
move
and
then
stretch
those
arms
reaching
up
see
if
you
can
stay
with
your
elbows
and
your
shoulders
down
on
the
floor
and
then
return
into
90.
A
B
A
Now
bring
your
right
leg
up,
stay,
bring
your
left
leg
up,
stay
here
and
then
flex
your
feet
and
press
foot
forward
stretching
like
once
right
once
left
and
press
and
switch
and
breath
in
and
out
inhale
press
inhale
stretch
and
switch
one
more
each
side
and
stretch
and
stretch
hold
those
legs
here.
Bring
your
head
down
arms
up
hands
towards
the
ceilings.
A
Now
either
stay
with
your
legs
short
knees
bent
or
if
you
would
like
to
challenge
your
commas,
commerces
a
little
bit
more
stretch
those
legs
up
and
then
right,
leg
down,
left
and
overhead
and
bring
it
up
switch
side.
So
it's
alternating
sides
opposite
arm
to
your
leg
and
reach
if
you're
doing
knees
bend
you.
A
A
A
Your
lower
back
here
so
feel
those
muscles
kicking
in
and
pulling
your
legs
and
your
hips
back
now
back
to
the
center
stake
and
then
bring
your
hands
underneath
your
head
and
do
exactly
the
same
and
then
see
if
you
if
your
legs
are
going
as
far
as
you
were
going
just
a
second
ago
when
you
have
long
arms,
maybe
slightly
smaller
range
of
movement
here.
But
that
means
you
are
using
your
core
here:
you're,
not
using
your
arms
anymore.
A
A
A
A
B
A
Head
is
lost,
take
a
breath
and
breathing
out
again
your
arms
leading
the
way
your
leg
is
following
stay
here:
another
breath
in
and
with
breath
out
roll
the
spine
and
gently
lean
forwards
still
pulling
that
tummy
and
so
you've
got
a
nice
round
shape
in
your
spine
flex.
Your
feet
inhale
and
exhale
point
your
toes
and
roll
your
spine
down.
One
vertebrae
sinking
your
back
into
the
mat
breath
in
and
breathing
out
again.
A
And
then
flex
your
feet
and
then
come
back
onto
your
sit
bones
rebuild
your
spine,
open
your
arms
out
to
your
side
and
rotate
one
breath
in.
A
A
A
A
A
A
Make
sure
you've
got
your
elbow
underneath
your
shoulder
and
then
stretch
your
top
leg
out
and
then
that
leg
bring
it
up
and
down
and
lift
and
lift
and
lift
two
more
bring
it
up.
Stay
flex,
your
foot
and
pull
your
leg
forward
on
your
toes
push
it
behind
your
back
flex.
Your
foot
bring
it
forwards.
Point
your
toes
push!
It
back,
engage
your
core
hold
your
upper
body
still
and
forwards
back
one
more.
A
A
A
B
A
A
A
A
B
A
B
A
Rotation
and
return
now
keep
looking
ahead
without
rotation.
Just
bring
your
arm
behind
your
back
and
then
lean
forwards,
reaching
with
your
arm
towards
your
opposite
leg
and
return
back
to
the
center
switch
side.
So
the
under
rotation
is
just
a
gentle
rotation
to
allow
your
arm
reach
across
your
leg.
Here
now
your
eyes
are
gazing
ahead,
either
on
your
hand
in
front
of
your
foot
and
switch
again
open
your
right
arm.
Your
left
is
reaching
across
your
right
foot
and
then
back
to
the
center
and
switch
sides
open
your
left,
reach
forwards
and
return.
A
And
relax
your
neck,
your
shoulders
and
then
bring
your
feet
down
on
the
floor
and
let's
focus
on
our
lower
back
so
tilt
your
pelvis
and
press
your
lower
back
into
the
floor
and
then
release
and
the
other
way
pressing
your
tailbone
down
into
the
floor,
arching
your
back
and
release
and
the
other
way
tilt
your
pose.
Tuck
your
table
under
and
pressing
your
lower
back
into
the
belly
button
towards
your
spine
and
release
and
again
arching
your
back.
A
A
A
A
A
And
then
your
second
time
stay
with
your
hips
up,
so
you
stay
in
the
shoulder
bridge
and
lift
your
knee
up
either
stay
with
your
knee
up
here
or
foot
on
the
floor
or
long
leg,
up
whichever
you
prefer.
We're
gonna
work,
those
muscles
around
your
hips
and
pushing
those
hips
up
and
push
and
push
and
lift
and
up
and
four
three
two
and
stay
long
like
reach
out
and
reach
out
and
reach
forwards
and
down
and
two
more
last
one
hold
those
hips
up.
A
Bring
your
foot
down
switch
legs
straight
away,
going
with
the
other
side,
so
either
long
leg
or
short
leg
or
even
foot
down
on
your
knee
hips.
First
push
them
up
and
push
and
lift
up
and
four
three
two
stay
long
leg
reach
forwards,
reach
up
and
down
and
up
each
time
you
bring
your
leg
up,
try
to
bring
a
little
bit
further
forwards.
A
I'm
sorry
not
forwards,
I'm
closer
into
you
and
pull
it
in
reach
forwards,
bring
it
in
one
last
time
bring
it
in
and
then
bend
your
knee,
take
a
breath
in
and
breathing
out,
slowly
those
vertebrae,
one
by
one
down
and
then
hug
your
knees
and
just
roll
your
hips
side
to
side.
A
A
B
A
A
Wonderful
and
then
close,
your
legs
stretch,
your
legs
take
a
breath
in
breathing
out
arms
off
the
floor
fold,
your
neck,
shoulder
blades
off
the
floor
and
just
one
roll
up
so
take
a
breath
in
and
breathing
out
bring
your
body
up,
bend
your
knees
slightly
and
sit
up
here
right
on
top
of
your
sit
nose
blend
in
your
spine,
your
neck,
take
a
breath
in
arms
forwards,
breathing
out
start
running
your
spine
down
just
to
bring
your
lower
back
on
the
floor
middle
back
and
then
stretch
your
leg
out.
Inhale
exhale!
A
Try
to
stay
with
your
leg
up
up
rolling
your
spine
up.
If
you
need
to
use
your
arms
and
use
that
leg
to
pull
yourself
up
and
then
bring
your
leg
down
correct
your
postures
inhale,
exhale,
again,
arms
forge
your
neck
start
rolling
your
spine
down
stretch
the
other
leg
out,
inhale
exhale,
start
rolling
your
spine
up
and
forwards,
holding
out
long
leg
up
and.
B
A
A
A
A
Inhale
spine
up
exhale
lower
down
bring
your
arms
alongside
your
body.
Lift
your
spine
up,
lower
down,
inhale,
lift
lower
down
bring
your
spine
up
stay,
bring
one
arm
forward
and
switch
bring
it
back.
Lower
your
spine
down,
inhale
spine
up
both
arms
reaching
forwards,
bring
them
back
and
release
now
elbows
down
on
the
floor
rush
to
your
upper
body
on
your
elbows
tuck,
your
toes
take
a
breath
in
pull
your
tummy
in,
and
it's
almost
like
a
wave
going
through
your
body.
I'm
gonna
slowly
lift
lift
lift.
A
So
you
lift
your
hips,
engage
your
core,
so
you're
in
a
half
plank
you're.
Staying
on
your
knees,
if
you
need
to
correct
your
posture,
just
bring
those
elbows
in
the
right
position
and
then
see
if
you
can
lift
one
knee
of
the
floor,
take
a
breath
in
and
breathing
out
lift
the
other
knee
off
the
floor.