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VERSION:2.0
PRODID:-//FitRoxAI//Trial class//EN
CALSCALE:GREGORIAN
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UID:c1c82f0640a2f144@fitroxai.com
DTSTAMP:20261106T120718Z
DTSTART:20261107T080000
DURATION:PT55M
SUMMARY:FitRoxAI: Pilates Mat 55
DESCRIPTION:FitRoxAI.com — Pilates Mat 55\n55 min\, Intermediate\, ≈2
 00–280 kcal\nYou need: Mat\, small ball (optional)\nLed by: Olga Stal 
 × KOSMO\n\n1. Breath and centering — 5 min (Slow\, breathe deep)\n   
 • Lateral breathing — 2 min\n   • Pelvic imprint and release — 1
  min\n   • Pelvic curl — 2 min\n2. Warm-up — 8 min (Flowing\, easy
  pace)\n   • Chest lift — 2 min\n   • Supine spine twist — 2 min
 \n   • Cat–cow — 2 min\n   • Tabletop toe taps — 2 min\n3. Cla
 ssical series — 15 min (Flowing\, easy pace)\n   • The Hundred — 1
 00\n   • Roll-up — 6–8 reps\n   • Single-leg circles — 5 + 5/s
 ide\n   • Rolling like a ball — 8 reps\n   • Single-leg stretch 
 — 10/side\n   • Double-leg stretch — 8 reps\n   • Criss-cross 
 — 10/side\n   • Teaser — 3–5 reps\n4. Side-lying series — 10 m
 in (Hold each side)\n   • Side kick front and back — 10/side\n   •
  Side kick up and down — 10/side\n   • Clamshell — 15/side\n   •
  Inner thigh lift — 15/side\n5. Back and plank — 10 min (Flowing\, e
 asy pace)\n   • Swan — 6 reps\n   • Swimming — 2 × 20 s\n   •
  Forearm plank — 60 s\n   • Side plank — 30 s/side\n   • Leg pul
 l front — 6/side\n6. Stretch and close — 7 min (Slow\, breathe deep)
 \n   • The Saw — 6/side\n   • Spine stretch forward — 6 reps\n  
  • Mermaid — 1 min/side\n   • Child’s pose — 1 min\n\nhttps://
 www.fitroxai.com/?p=class&c=pilates&lang=en
URL:https://www.fitroxai.com/?p=class&c=pilates&lang=en
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DESCRIPTION:Pilates Mat 55
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