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The new body plan

Schedule

5 days a week for 6 weeks



Warm-up

Begin with 5 minutes of limbering exercises such as side-to-side lunges, shoulder rolls and arm circles.



Beginner Rx

If you've never done Pilates before, perform only the 5 Main Moves for the first week, doing 5 reps of Move 1 and 3-5 reps of Moves 2-5. In weeks 2-6, add 1 rep to each Main Move as well as adding 1 move per week from the goal-specific program of your choice. See captions for recommended reps or sets.



Elite Rx

If you've practiced Pilates at least twice a week for the past 3 months, do the 5 Main Moves plus the 3 for your goal. Begin with 10 reps of Main Move 1 and 6-8 reps of Main Moves 2-5 in week 1, adding 1 rep per move in weeks 2-6.



Progress makes perfect

In weeks 5 and 6, continue this program without stopping to rest between moves. After 6 weeks, cut back to 2-3 Pilates sessions a week adding 1-2 traditional strength-training workouts for 4-6 weeks, then return to this program.



Cool-down End each workout with a Wall Roll-Down: Stand with your head, back and arms flat against a wall and gently peel yourself off, dropping forward, arms and head hanging down, then roll back up. Repeat 3-4 times.



Cardio Rx Get 30-45 minutes of cardio 3-5 days a week, varying the intensity and using the body-type-specific Cardio Rx provided with each program on the following pages.

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