Parabody 350 Exercise Chart: Advanced Pilates Mat Routine

Workout routine infographic titled "Advanced Pilates Mat Routine"; central anatomical figure in anatomically correct front and back views with highlighted muscle groups targeted by this routine using color-coded shading: core / abdominals, obliques, lower back, glutes, hip flexors, inner thighs, shoulders, chest, triceps; include a clear muscle legend in English; add 6 numbered exercise cards arranged in sequence around the figure, each card with sharp readable English text, sets × reps, target muscles, and a small clean line-drawing of the movement: 1) "Roll-Up" — "4 × 10 reps" — target muscles: "Abdominals, Hip Flexors"; 2) "Teaser" — "4 × 8 reps" — target muscles: "Core, Obliques, Hip Flexors"; 3) "Single-Leg Stretch" — "4 × 12 reps per side" — target muscles: "Abdominals, Hip Flexors"; 4) "Double-Leg Lower Lift" — "4 × 10 reps" — target muscles: "Lower Abs, Hip Flexors"; 5) "Side Plank Leg Lift on Bars" — "4 × 8 reps per side" — target muscles: "Obliques, Glutes, Shoulders"; 6) "Reverse Plank Hold on Bars" — "4 × 30 sec" — target muscles: "Glutes, Hamstrings, Shoulders, Triceps"; include a quick-stats strip with English labels exactly: "Total Duration", "Equipment", "Difficulty", "Calories Burned" and values "90 min", "Calisthenics Bars + Mat", "Advanced", "450–650 kcal"; add bottom safety tip in English exactly: "Keep your spine neutral, move with control, and consult a qualified coach if form breaks down."; visual style: retro 80s aerobics poster meets premium workout editorial, dark mode gym palette with neon teal, hot pink, electric purple, deep charcoal, subtle chrome accents, energetic but disciplined mood, high contrast, crisp typography, soft glow separators, geometric grid, editorial fitness magazine illustration, clean line-drawn figures, vector-clean infographic layout; visually nod to vintage gym exercise charts for search intent inspiration only, with no on-image reference text to that phrase; all figures realistic, athletic, non-sexualized, no graphic injury imagery, no extreme dieting claims, no supplement boxes, no watermarks; 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.