Workout 1

This full body Pilates program is about finding your strength & increasing your muscular endurance through an upbeat creative sequence that is sure to have you sweatingIn my Full Body Pilates course you’ll soon find yourself with a stronger back & core, better posture, stronger legs, a perkier peach & enhanced muscle definition. In this Pilates program you won’t bulk, but instead you will gain muscles and strength in all the right places. The benefits of the program include reduced fatigue, stronger muscular endurance & cardiovascular health, increased flexibility & and a more toned physique. You’ll find that even everyday tasks like climbing stairs will become easier as your strength builds with each exercise you complete. The workouts don’t get easier - you just get stronger.Props are ultimately optional in the course, however some small props are recommended in order to enhance your experience & adjust muscular targets. For varying classes you’ll need: yoga blocks, a Pilates small ball, free hand weights (small: roughly 1-2kg) or ankle weights, as well as a lightweight rubber resistance band.Pilates is for everyBODY, and is encouraged for any level of ability. However, due to the dynamic movement, I can recommend an “intermediate level” for those trying this course, as it’s designed to lead your muscles to their full power and multiple reps of each exercise can be fatiguing. Take breaks when you need, but otherwise power through! You’ve got this.

Exercises in This Workout

1. 1

   Standing Arm Circles & Chest Openers

   33slow

   shoulderschest
2. 2

   Standing Shoulder Stretch (Right)

   16slow

   shouldersarms
3. 3

   Standing Shoulder Stretch (Left)

   25slow

   shouldersarms
4. 4

   Standing Tricep Stretch

   14slow

   tricepsarms
5. 5

   Standing Hip Circles (Right)

   24slow

   hipscore
6. 6

   Standing Hip Circles (Left)

   17slow

   hipscore
7. 7

   Wide Squat with Shoulder Twist

   58slow

   hipsinner thighs
8. 8

   Wide Forward Fold to Hip Lifts

   44slow

   hamstringships
9. 9

   Walkout to Lizard Lunge Flow (Round 1)

   2 minmedium

   full bodyhip flexors
10. 10

    Walkout to Lizard Lunge Flow (Round 2)

    2 minmedium

    full bodyhip flexors
11. 11

    Walkout to Lizard Lunge Flow (Round 3)

    55smedium

    full bodyhip flexors
12. 12

    Narrow Squats & Pulses

    2 minmedium

    quadsglutes
13. 13

    Chair Squat with Tricep Extension & Pulses

    54smedium

    quadsglutes
14. 14

    Chair Squat Hold with Arm Zigzags & Pulses

    2 minhigh

    quadsshoulders
15. 15

    Flying Chair Squats (Heel Raises)

    2 minhigh

    calvesquads
16. 16

    Squat to Twist

    52smedium

    corequads
17. 17

    Standing Side Crunch (Left Leg)

    39smedium

    corehips
18. 18

    Standing Leg Lift & Circles (Left Leg)

    1 minhigh

    hipsouter thighs
19. 19

    Standing Side Crunch (Right Leg)

    48smedium

    corehips
20. 20

    Standing Leg Lift & Circles (Right Leg)

    34shigh

    hipsouter thighs
21. 21

    Wide Squat to Side Lunge (Left)

    52smedium

    glutesquads
22. 22

    Side Lunge Reverse Flys (Left)

    1 minmedium

    upper backshoulders
23. 23

    Wide Squat to Side Lunge (Right)

    36smedium

    glutesquads
24. 24

    Side Lunge Reverse Flys (Right)

    2 minmedium

    upper backshoulders
25. 25

    Down Dog to Bear Hover

    2 minmedium

    coreshoulders
26. 26

    Tabletop Knee Hovers

    53shigh

    coreshoulders
27. 27

    Cat-Cow to Cobra Flow

    2 minlow

    spinelower back
28. 28

    Kneeling Air Push-Aways

    35slow

    chestshoulders
29. 29

    Kneeling Arm Presses

    26smedium

    shouldersarms
30. 30

    Kneeling Front Arm Lifts

    30smedium

    shouldersarms
31. 31

    Kneeling Tricep Extensions & Pulses

    38smedium

    tricepsshoulders
32. 32

    Glute Kickbacks (Right Leg)

    55smedium

    gluteshamstrings
33. 33

    Rainbow Kicks (Right Leg)

    41smedium

    gluteships
34. 34

    Hamstring Curls (Right Leg)

    31smedium

    hamstringsglutes
35. 35

    Donkey Kicks (Right Leg)

    37smedium

    gluteshamstrings
36. 36

    Glute Hold & Pulse (Right Leg)

    36shigh

    gluteshamstrings
37. 37

    Glute Kickbacks (Left Leg)

    35smedium

    gluteshamstrings
38. 38

    Rainbow Kicks (Left Leg)

    26smedium

    gluteships
39. 39

    Hamstring Curls (Left Leg)

    29smedium

    hamstringsglutes
40. 40

    Donkey Kicks (Left Leg)

    35smedium

    gluteshamstrings
41. 41

    Glute Hold & Pulse (Left Leg)

    33shigh

    gluteshamstrings
42. 42

    Bird Dog Lifts (Right Leg/Left Arm)

    45smedium

    corelower back
43. 43

    Bird Dog Hold & Pulse (Right Leg/Left Arm)

    21shigh

    coreshoulders
44. 44

    Bird Dog Crunches (Right Leg/Left Arm)

    41smedium

    corespine
45. 45

    Bird Dog Static Hold (Right Leg/Left Arm)

    27shigh

    corebalance
46. 46

    Bird Dog Lifts (Left Leg/Right Arm)

    33smedium

    corelower back
47. 47

    Bird Dog Hold & Pulse (Left Leg/Right Arm)

    24shigh

    coreshoulders
48. 48

    Bird Dog Crunches (Left Leg/Right Arm)

    48smedium

    corespine
49. 49

    Bird Dog Static Hold (Left Leg/Right Arm)

    23shigh

    corebalance
50. 50

    Seated C-Curve Flow

    2 minmedium

    corespine
51. 51

    C-Curve Hold with Arm Lifts

    2 minhigh

    coreshoulders
52. 52

    Supine Single Leg Lowers

    2 minmedium

    corelower back
53. 53

    Supine Leg Hover Hold

    42shigh

    core
54. 54

    Scissor Legs

    19shigh

    corehip flexors
55. 55

    Double Leg Lowers

    45shigh

    corelower back
56. 56

    Hollow Body Hold

    23shigh

    core
57. 57

    Cool Down Stretch Series

    3 minlow

    hipshamstrings

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Frequently Asked Questions