Long:
Day 3 is Calyn Brooke's full body Pilates class. It calls for a lot of kit, but the foam roller is the star. It stands in for a reformer, so every move gets more range.

It kicks off with a plank-based warm-up and a few cat cows. From there, the first circuit runs twice through. Think bird dogs with a tricep kickback, banded clamshell reaches, and glute bridges with a chest press on the roller. Then the second circuit brings you up to stand for roller lunges, followed by banded glute work, one time through. It finishes with an abs-only circuit on the roller and a stretch.

Equipment: Dumbbells, thick resistance band, light resistance band, foam roller & ankle weights

Beginner: 3 lb, 5 lb, and 8 lb
Intermediate: 5 lb, 8 lb, and 10 lb
Advanced: 5 lb, 8 lb, and 15–20 lb

Workout Set: https://joinform.com/products/reversible-impact-bra-cherry-matcha-navy
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