Pilates Workout Generator: Short Bridging Series

Workout Duration: 15 minutes
Fitness Level: Beginner to Intermediate
Target Areas: Glutes, Hamstrings, Core

Warm-Up (3 minutes):

1. Cat-Cow Stretch - 1 minute
2. Pelvic Tilts - 1 minute
3. Knee Hugs - 1 minute

Main Workout (10 minutes):

1. Basic Bridge - 2 sets of 10 reps
2. Single-Leg Bridge - 2 sets of 8 reps per leg
3. Bridge with Marching - 2 sets of 10 marches
4. Bridge Hold - 30 seconds hold, 2 sets

Cool Down (2 minutes):

1. Supine Spinal Twist - 1 minute per side
2. Happy Baby Pose - 1 minute

Notes: Focus on engaging the core and glutes throughout the series. Adjust repetitions and holds based on comfort and ability.