[RS.COM]PERFECT IN TEN:PILATES + DANCE + STRETCH + ABS....

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[RS.COM]Perfect in Ten:Pilates + Dance + Stretch + Abs....

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Perfect in 10 - Pilates Give us just 10 minutes 5 times a week and you will see for yourself the figure-shaping results of the Pilates technique used by celebrities and models for decades! This dynamic and effective program works by delivering a streamlined series of exercises, easy to fit into your busy schedule and designed to tighten and lift your abs, achieve longer and leaner thighs, create shapely glutes, overcome stress-induced tension, and make your everyday movement more graceful and fluid. You can easily do any of these 10-minute segments alone, or combined with other workouts, depending how much time you have available. 1. Wake-up and go! 2. Pilates focus - abs 3. Strong arms and back 4. Concentration: Legs and glutes 5. Freedom and flexibility Format: avi Size: 495 mb Total Running time: 1:00:23

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Perfect in 10 - Dance Tone and sculpt your body, increase spinal mobility, and de-stress, as you enjoy exploring beautiful dance movement from around the world! All four sections of this program are designed to give you a complete body workout. In addition, every section has its special body-area target focus. Dances of the world are either 'leg-centered' or 'torso-centered.' Leg-centered dances such as European folk, ballroom, and classical ballet are based on foot and leg work. Torso-centered dances like salsa, mambo, and belly dance originate in Africa, the Middle East, and Latin America, and focus on movement of the pelvis and spine. The 'Spinal Flow' section loosens and strengthens the spine and arms, and increases spinal mobility. It will also help you improve the skills needed for many dance and fitness disciplines - torso isolations and movement fluidity. The 'Energize and Sculpt' section is designed to sculpt the legs and lower body. Dancers are known to have beautiful legs: Not just toned and strong, but with 'long' muscles. This is because dancers work with their legs in a 'turned out' position, which separates and elongates the legs from the hip socket. Coordination of the legs, and 'pointing' the feet in jumps, kicks, and calf-raises builds strong and toned legs, calves, and buttocks for the 'long' look. This section uses movements from ballet, jazz and modern dance. If you are a dancer, this 10-minute workout will improve your balance, footwork and stamina, through invigorating sequences of leg raises, kicks and jumps. 'Stretch and Release' features languid, fluid motion: A mix of stretches, yoga, bellydance, and modern dance moves. It's great for shaking off fatigue and tension, winding down to relax, or for waking up to dance in the morning. 'The Special Challenge: Core Pulse' Bonus Workout focuses on the deep internal core abdominal muscles. Building strength and flexibility at the core will give you greater internal strength and make toning and sculpting your surface muscles a lot easier. Dancers will benefit from Ayshe's expertise in techniques for increasing the range of motion in the hips, pelvis, and spine. This section also contains abdominal strength and articulation exercises: Belly flutters, rolls, suction, and pulsing. A special section of the program is a mini-workshop on the fundamentals of safe and fluid dance movement, conducted by Ayshe. Illustrated with anatomical charts, this informal and engaging talk introduces the viewer to the differences between the "casual posture" and the "performance position," clarifying dynamics and the coordination among various muscle groups needed in dance. This special section also offers tips on muscle control and on making your dance fluid and easy. 1. Spinal Flow 2. Energize and Sculpt 3. Stretch and Release 4. Special Challenge: Core Pulse 5. Mini-Workshop: Perfect your dance - Safe and Fluid Movement

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Perfect in Ten - Stretching Running Time: 55 min Experience the amazing benefits of stretching. Stretches help you relax. Stretches reduce stress and anxiety, improve your posture and flexibility, boost your internal health, and release the stress-induced tension and muscle aches caused by a sedentary lifestyle. Created by certified Pilates instructor, personal trainer and modern dancer Annette Fletcher, this streamlined series of passive and active stretches blends the most effective and enjoyable stretch movements from Pilates, Yoga and other athletic, dance and holistic disciplines. Stretching rebalances your body, expands your range of motion, decreases your risk of injury and relieves pain. Stretching is a vital component of any fitness program: If you are not accustomed to exercising regularly, this stretch program will jump-start your way toward a more active lifestyle. Better posture and increased flexibility will give you a stronger, more confident carriage that will make you look taller and leaner, and lend added grace and ease to your everyday movement. If you are a dancer or athlete, the stretch sequences offered in this program will help elongate your muscles, increase your range of motion, help open your chest and hips, enhance spinal flexibility, and improve muscle control. One or two 10-minute stretch segments can serve as a perfect cool down after your fitness or dance practice, while the "Intense Stretch" section focusing on a deeper, more challenging stretch, can serve as a great tool for muscle conditioning -- either on its own or combined with your regular workout or practice. The program is easy-to-follow and does not require any special equipment. In the two "Head-to-Toe" sections (which can be combined into a 20-minute stretching session) stretches are performed standing, lying on a mat, or leaning against a wall. In the "Sedentary Lifestyle Relief" section, you will learn how to stretch even while sitting in a chair. The "Sports Stretch" section provides appropriate stretches for a range of fitness activities. You can easily do any of these 10-minute segments alone, or combined with other workouts, depending how much time you have available. 1. Upper Body, Back & Hips 2. Hips & Legs 3. Sedentary Lifestyle Relief 4. Sports Stretch 5. Intense Stretch

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Perfect in Ten - Abs and Lower Body Give us just 10 minutes 5 times a week and you will be on your way to a perfect shape faster than you ever thought possible! Our 10-minute body sculpting workouts deliver a streamlined series of exercises designed to flatten and firm your abs, give a toned, sleek look to your butt and thighs, and make you feel more confident and stress-free. These programs are easy to fit in your busy schedule and offer a perfect headstart for working toward your slim-down goals. It is easier to achieve your personal fitness goals when 10 minutes a day is all you need to spare to work out. Best of all, with our 4 ten-minute routines you can alternate your workout. Keeping your body continually challenged produces maximum results. 1. Stretch 2. Abs 3. Buns & Thighs 4. Upper Body workout

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Perfect in Ten - Yoga Give us just 10 minutes 5 times a week and you will master many amazing classic yoga poses and techniques - an empowering way to a strong, fit, and flexible body, and to a mind that resists anxiety and stress. This balanced and effective program works by delivering a streamlined series of exercises easy to fit into your busy schedule and designed to invigorate, refresh, and reduce anxiety and tension even if 10 minutes a day is all you can spare. Based on years of training and experience, Susan Grant has created these 10-minute workouts to help you achieve your fitness and stress-reduction goals quickly, as you work toward a beautiful physique, flexibility, and improved emotional well-being. 1. Awaken & energize 2. Tone & strengthen 3. Back relief & flexibility 4. De-stress & let go Format: avi Size: 490 mb Total Running Time: 1:02:45

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