El Camino Women’s Medical Group
Callanetics
The One-Hour Sequence
Based on Callan Pinckney’s “10 Years Younger in 10 Hours”
Overview
Program at a Glance
| # | Exercise | Body Area | Reps / Time |
|---|---|---|---|
| Part 1 — Warm-Up & Upper Body | |||
| 1 | Head & Neck Rolls | Neck, upper back | 5 each direction |
| 2 | Chin to Chest / Head Tilt | Neck, chin | 10 pulses |
| 3 | Shoulder Rolls | Shoulders, upper back | 10 forward, 10 back |
| 4 | Underarm Tightener | Triceps, underarms | 75–100 pulses |
| 5 | Waist Stretch | Waist, obliques | Hold 60 sec each side |
| 6 | Standing Bend & Reach | Spine, hamstrings | Slow release, 60 sec |
| Part 2 — Standing Lower Body at the Barre | |||
| 7 | Pelvic Scoop (Standing) | Lower abs, glutes | 100 pulses |
| 8 | Plié at the Barre | Inner/outer thighs, hips | 100 pulses |
| 9 | Leg Lift at Barre – Side | Outer thigh, hip | 75 pulses each leg |
| 10 | Leg Lift at Barre – Behind | Glutes, hamstrings | 75 pulses each leg |
| Part 3 — Floor Work: Abdominals | |||
| 11 | Stomach Exercise #1 — Head Lift | Upper abs, deep core | 100 pulses |
| 12 | Stomach Exercise #2 — Up & Over | Full abdominals | 75 pulses |
| Part 4 — Floor Work: Inner Thighs | |||
| 13 | Inner Thigh Squeeze | Inner thighs, adductors | 75–100 pulses |
| 14 | Open & Close | Inner thighs, pelvic floor | 75–100 reps |
| Part 5 — Floor Work: Behind Tighteners | |||
| 15 | Behind Tightener #1 — On Back | Glutes, lower back | 100 pulses each side |
| 16 | Behind Tightener #2 — Kneeling | Glutes, hamstrings | 75 pulses each side |
| Part 6 — Cool-Down | |||
| 17 | Spine Stretch / Relaxer | Spine, lower back, full body | Hold 1–2 min |
El Camino Women’s Medical Group · For informational purposes only. Consult your provider before beginning a new exercise program.