{"id":"54b6512c-6e1b-4ca9-9632-f0b1eb0d95b2","title":"Mat Pilates Fundamentals","icon":"🤸","parent_id":null,"author":{"name":"Ama","initials":"A"},"category":{"id":"ce2e4170-4eea-4746-ba89-28b2efab4c7b","name":"Pilates","path":["Workouts","Pilates"]},"description":{"markdown":"The opening of Joseph Pilates' classical mat order. About 12 minutes. Move with control, not momentum. Draw your belly in and breathe deeply throughout.","html":"

The opening of Joseph Pilates' classical mat order. About 12 minutes.

Move with control, not momentum. Draw your belly in and breathe deeply throughout.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":190,"total_duration_in_seconds":190,"steps_count":7,"updated_at":"2026-06-01T18:36:47.620Z","favourites_count":5,"forks_count":0,"favourited":false,"steps":[{"id":"69a0faf4-2615-4d63-925b-6c82a208ae1e","number":1,"title":"The Hundred","description":{"markdown":"Head and shoulders curled up, legs at tabletop or extended. Pump your arms, **breathing in for 5 pumps and out for 5**, ten times.","html":"

Head and shoulders curled up, legs at tabletop or extended. Pump your arms, breathing in for 5 pumps and out for 5, ten times.

"},"duration_in_seconds":100,"video_start_in_seconds":null},{"id":"c5684054-22ab-44e3-91e5-d468b409e569","number":2,"title":"Roll-up","description":{"markdown":"**6 reps.** Arms overhead, legs long. Peel up one vertebra at a time to reach for your toes, then roll back down slowly.","html":"

6 reps. Arms overhead, legs long. Peel up one vertebra at a time to reach for your toes, then roll back down slowly.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"f9ac71e3-722e-4693-a101-c19c724088be","number":3,"title":"Single leg circles","description":{"markdown":"**5 each direction, each leg.** Keep your hips perfectly still.","html":"

5 each direction, each leg. Keep your hips perfectly still.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"43939ed9-a611-418a-9567-6d996f14ca93","number":4,"title":"Rolling like a ball","description":{"markdown":"**8 reps.** Balance in a tight ball, roll back to your shoulder blades and back up without touching your feet down.","html":"

8 reps. Balance in a tight ball, roll back to your shoulder blades and back up without touching your feet down.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"6f84baab-cf31-447d-bf2b-5144b2173c68","number":5,"title":"Single leg stretch","description":{"markdown":"Hug one knee in, the other leg long, and switch.","html":"

Hug one knee in, the other leg long, and switch.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"69743f9d-e4e7-44da-a766-18cac26cea50","number":6,"title":"Double leg stretch","description":{"markdown":"Reach arms and legs long, circle the arms round, and hug back in.","html":"

Reach arms and legs long, circle the arms round, and hug back in.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"276f58fa-d069-4dc7-8ab0-63e450c35a70","number":7,"title":"Spine stretch forward","description":{"markdown":"**5 reps.** Sitting tall with your legs wide, round forward as though over a beach ball, then stack back up.","html":"

5 reps. Sitting tall with your legs wide, round forward as though over a beach ball, then stack back up.

"},"duration_in_seconds":null,"video_start_in_seconds":null}]}

Routine complete