Full Body Cadillac Workout

Having my own Reformer has been amazing, but I have seriously missed all of the other incredible Pilates apparatuses. I work at a studio that has a Cadillac, but I almost never get to use it because I’m always in and out of the studio and I only teach Mat and Reformer classes there. I subbed a group class this past Sunday morning and when I was done I looked at the Cadillac like it was an old friend and decided it was time we hung out again. I had the best time and I literally felt the physical difference in my body instantly.

As you may know, there’s a difference in springs between different manufacturers. This workout was done on a Stott Cadillac, but the same principles pretty much apply universally so for the sake of this post I’m going to use “Heavy” or “Light” to reference my spring load for each exercises.

*Adjust spring height to a resistance that makes sense for you. Everyone has different levels of strength so you may want to play around with the springs before you begin!

START

Light Springs – Rolldown Bar

Rolldown x10

Supine Pulldown x10

Supine Rows x10

Round Back Pulldown x10

Round Back Rows x10

Flat Back Narrow Rows x10

Flat Back Bicep Curls x10

Side Bends

-Bend Elbow x10

-Straight Elbow x10

-Pulses x10

-Repeat other side

Kneeling Armwork

-Shoulder Lifts x10

-Tricep Extensions x10

-Shoulder Lifts + Tricep Extensions Combo x10

-Salute x10

-Pushups x10

*Lower Rolldown Bar to Heavy Spring height

Heavy Springs – Straps

Feet in Straps

-Feet Together & Parallel x10

-Pilates V x10

-Frogs x10

-Open & Close x10

-Breaststroke x10

-Reverse Breaststroke x10

-Scissors x10/leg

-Bicycles x10/leg

-Reverse Bicycles x10/leg

-Walking x10

Light Springs – Rolldown Bar

Single Leg Pulldown

-Right Leg x10

-Left Leg x10

-Both Legs x10

The Hundred

Mat

Double Leg Stretch x10

Single Leg Stretch x10/leg

Bicycles x10/leg

Hamstring Pull x10/leg

*Adjust Rolldown Bar to original height

Light Springs – Rolldown Bar

Rolling In & Out x5

Heavy Springs – Handles

Squats

-Feet Parallel x12

-Hold Squat

-Single Arm Rows x10/arm

-Pulses x10

Sumo Squats

-Feet Turned Out/Second Position x12

-Hold Squat

-Double Arm Rows x10

-Heel Lifts x10

-Pulses w/ Heel Lift x10

Spinal Rotation

-Facing Left x10

-Facing Right x10

Single Leg Squats

-Right Leg x10

-Left Leg x10

Chest Expansion x10

DONE!

This is one of my favorite routines on the Cadillac so I really hope you enjoyed it! Please feel free to leave any questions or comments in the comments!

xo,

Ashley

Ashley’s Upper Body Burn

It’s been a while since I’ve posted a new workout, and I’ve been feeling incredibly guilty. If you read my recent #TravelTBT post, you know I just recently moved to the east coast. Between driving across the country, moving into and renovating our new home, Christmas, and New Years, I pretty much gave two shits about my body. For the first time in my almost 29 years of life, I stopped working out and was eating some of the worst food this country has to offer (for almost two straight months)(I had McDonalds breakfast twice in one week…kill me). I honestly didn’t recognize myself when I looked in the mirror, and was admittedly pretty scared of what it was going to take to get my body back to what it was pre-AshleyApocalypse.

Lucky for me, I have probably the biggest motivation known to womankind to get my ass back into shape. MY WEDDING. On January 1st, along with the rest of the world’s population, I went full on psycho mode and got my mind right for what I needed to do to get ready to marry my man (in an XS, ultra tight wedding gown) on June 8th at 5pm on the dot.

Today I’m sharing one of my favorite workouts to tone and strengthen your upper body. My dress is sleeveless so you better believe I am going to focusing on my arms like a crazy person over the next 4+ months.

What You’ll Need:

5-10lb dumbbells…pick a weight you can maintain throughout the entire workout!

This series works in a progression. It may seem super repetitive, but I promise you won’t be able to use your arms when you’re done. The below video is an example of pace & form as well as the easier & harder versions of pushups!

Let’s Go!

12 Bicep Curls

12 Slow Bicep Curls (3 counts up, 3 counts down)

12 Bicep Pulses

12 Pectoral Pushups (arms slightly wider than shoulder width)

10 Bicep Curls

10 Slow Bicep Curls (3 counts up, 3 counts down)

10 Bicep Pulses

10 Pectoral Pushups

8 Bicep Curls

8 Slow Bicep Curls (3 counts up, 3 counts down)

8 Bicep Pulses

8 Pectoral Pushups

Quick Break

12 Shoulder Press

12 Slow Shoulder Press

12 Shoulder Press Pulses

12 Tricep Pushups (hands together, elbows tight to your sides. I’ve included the easier option on your knees in the above video)

10 Shoulder Press

10 Slow Shoulder Press

10 Shoulder Press Pulses

10 Tricep Pushups

8 Shoulder Press

8 Slow Shoulder Press

8 Shoulder Press Pulses

8 Tricep Pushups

 

Now try raising your arms over head! 😉

xo,

Ashley