Mat · 50 min

50-Minute Mat Class

A 50-minute mat Pilates class plan that runs from breathing and the Hundred through roll up, the Series of Five, saw, swan, and the side kick series to teaser, seal, and a standing finish. Fifteen timed steps you can open in Cadence, then reorder, retime, and cue to fit the room you are teaching.

Already have Cadence? “Open in Cadence” adds this routine to your library as a draft you can edit before saving.

15 steps

1. 1. Breathing and Warm Up

   2 min

2. 2. The Hundred

   Reach long through the fingertips.

   3 min

3. 3. Roll Up

   3 min

4. 4. Single Leg Circles

   Anchor both sides of the pelvis.

   3 min

5. 5. Rolling Like a Ball

   3 min

6. 6. Series of Five

   6 min

7. 7. Spine Stretch Forward

   2 min

8. 8. Open Leg Rocker

   3 min

9. 9. Corkscrew

   2 min

10. 10. Saw

    Grow taller before rotating.

    3 min

11. 11. Swan

    5 min

12. 12. Single and Double Leg Kick

    3 min

13. 13. Side Kick Series

    6 min

14. 14. Teaser

    4 min

15. 15. Seal and Standing Finish

    2 min

How to teach it

Plan once on your iPhone or iPad, then teach from your wrist, your iPhone, or an iPad. Apple Watch shows the current move, the countdown, and what is up next, with a tap at every step change and five seconds before it. Your coaching cues appear with each move as a reminder for you. Cues are silent until you turn them on.