15 MIN ADVANCED CHAIR FLOW (NO AUDIO) to the tune of YOUR BREATH

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Welcome to our FLOW series. A new series on our website where you will move to the tune of your own breath and movement. No teaching, each exercise will be shown up in the video. A timer will let you know when a change is coming up. Let us know how you enjoy this, it's quite different from anything we've done before.

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Ready? Let’s go !

This is for more advanced students who are confident in their movement.
This is a full body workout.

✅ You need :
1 chair
All my equipment:
https://www.goneadventuring.com/equip...
⭐ For :
Intermediate - Advanced
🎯 Focus :
Full body

👯‍♀Have fun and remember if you want more, come back as many times as you like and repeat. Repetition and practice is what makes us stronger and helps us achieve our fitness goals !👍🏼

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Note : All workouts are for those who have a working knowledge of Pilates basics and founding principles of how to place and move your body in correct postural alignment in all planes. Please make sure to follow the videos which are for your current level. Videos are provided for home workouts and educational purposes. In no way may any of the advice given here be considered medical. The exercises are given for the general public and cannot be considered as individual specific health or medical advice. You agree that by following these videos you are using your own sound judgment, have the approval or are under the supervision of your medical practitioner, and you are individually responsible for your movement and your results. In no way is Gone Adventuring Pilates held responsible for any risk, loss, injury, damage or liability.

0:00 Introduction
0:09 HAMSTRING 1: ROUNDED OVER
0:58 LEG PRESSES RIGHT
1:24 REVERSE LUNGE RIGHT
1:44 CALF RAISES RIGHT
2:06 SINGLE LEG PLANK ROCKING: RIGHI
2:40 STAR + DEMI BACK BEND: RIGHT
3:02 PLANK + BABY KNEE TUCK
3:55 STAR + DEMI BACK BEND: LEFT
4:33 REVERSE LUNGE LEFT
4:54 CALF RAISES LEFT
5:12 LEG PRESSES LEFT
5:39 STANDING T + 1 LEG LIFT LEFT
5:57 STANDING LEG UP/DOWN LEFT
6:11 ROLL DOWN UP
6:39 AB CRUNCH
6:54 CROSS CRUNCH LEFT
7:13 CROSS CRUNCH RIGHT
7:40 MERMAID STRETCH LEFT
7:57 MERMAD + SDE LEG LIFT LEFT
8:24 SIDE LYING UPPER LIFT LEFT
8:41 ISO LIFT + ARM PUMPS LEFT
8:49 SIDE LYING FULL LIFT LEFT
9:09 MERMAID STRETCH RIGHT
9:25 MERMAID + SIDE LEG LIFT RIGHT
9:49 SIDE LYING UPPER LIFT RIGHT
10:05 ISO LIFT + ARM PUMPS RIGHT
10:12 SIDE LYING FULL LIFT RIGHT
11:23 HIGH CAT/COW
12:03 HAMSTRING 3 HIP HIKES
12:28 HIP HIKES LEFT
12:43 HIP HIKES RIGHT
13:02 STAND UPS LEFT
13:35 STAND UPS RIGHT
14:02 SQUAT + LEG PUMPS LEFT
14:11 SPRING CHANGE
14:25 PLANK + ARM PUMPS RIGHT
14:58 PLANK + ARM PUMPS LEFT
15:30 TRICEP PRESS
15:41 CHEST PRESS
15:52 STRAIGHT LEG FLUTTER KICKS
16:32 SWAN HAMSTRING CURL
16:36 POSITION CHANGE