Weekly Lifting Routine Pilates Mat Infographic

Workout routine infographic titled "Advanced Pilates Mat Routine"; central anatomical figure front and back with highlighted muscle groups targeted by this routine using color-coded shading: core, abdominals, obliques, lower back, glutes, hip flexors, hamstrings, inner thighs, shoulders; 6 numbered exercise cards arranged in clear sequence around the figure, each card showing a small clean line-drawing of the movement and sharp English labels: 1. "The Hundred" — "2 × 50 pulses" — target muscles: "Abdominals, Deep Core, Shoulders"; 2. "Roll-Up" — "2 × 10 reps" — target muscles: "Abdominals, Hip Flexors"; 3. "Single-Leg Stretch" — "2 × 12 reps each side" — target muscles: "Abdominals, Obliques, Hip Flexors"; 4. "Double-Leg Stretch" — "2 × 10 reps" — target muscles: "Abdominals, Deep Core"; 5. "Teaser" — "3 × 8 reps" — target muscles: "Abdominals, Hip Flexors, Quadriceps"; 6. "Side Kick Series" — "2 × 12 reps each side" — target muscles: "Glutes, Outer Thighs, Obliques"; quick-stats strip with English labels exactly: "Total Duration: 20 min"; "Equipment Needed: Mat"; "Difficulty Level: Advanced"; "Calories Burned Estimate: 120–180"; bottom safety tip in English exactly: "Safety Tip: Keep your core engaged, move with control, and consult a qualified coach if you are unsure about proper form."; visually emphasize that this is a mat-based pilates routine and do not depict barbell or rack despite provided equipment field; sketchnote visual style, neon green and black palette, energetic modern mood, high contrast, sharp typography, anatomical accuracy, editorial fitness magazine illustration, clean line-drawn figures, vector-clean infographic layout. All text MUST be written in English (array). Every heading, label, caption, legend and metric name in the image must be in English — not English. Spell each English word correctly using English characters and diacritics. Numbers stay as digits, no graphic injury imagery, no brand-name supplement boxes, no watermarks Anatomically correct figures, no graphic injury, no extreme dieting claims, no supplement brand boxes. Safety tip at the bottom should reference proper form or consult a coach.