Workout 10

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

   Arm Swings Backward

   11slow

   shoulderschest
2. 2

   Arm Swings Forward

   7slow

   shoulderschest
3. 3

   Chest Openers

   10slow

   chestshoulders
4. 4

   Cross Body Arm Stretch (Right)

   52slow

   shouldersarms
5. 5

   Cross Body Arm Stretch (Left)

   10slow

   shouldersarms
6. 6

   Overhead Tricep Stretch (Right)

   13slow

   tricepsshoulders
7. 7

   Overhead Tricep Stretch (Left)

   15slow

   tricepsshoulders
8. 8

   Standing Hip Circles (Right)

   10slow

   hipscore
9. 9

   Standing Hip Circles Reverse (Right)

   49slow

   hipscore
10. 10

    Standing Hip Circles (Left)

    7slow

    hipscore
11. 11

    Standing Hip Circles Reverse (Left)

    18slow

    hipscore
12. 12

    Wide Squat with Spinal Twist (Right)

    20slow

    spinehips
13. 13

    Wide Squat with Spinal Twist (Left)

    54slow

    spinehips
14. 14

    Wide Stance Hamstring Flossing

    40slow

    hamstringships
15. 15

    Walkout Plank to Lunge Twist Flow (Round 1)

    2 minmedium

    full bodycore
16. 16

    Walkout Plank to Lunge Twist Flow (Round 2)

    2 minmedium

    full bodycore
17. 17

    Walkout Plank to Lunge Twist Flow (Round 3)

    2 minmedium

    full bodycore
18. 18

    Single Leg Squat on Ball (Right)

    2 minhigh

    quadsglutes
19. 19

    Single Leg Squat Hold (Right)

    13shigh

    quadsglutes
20. 20

    Single Leg Squat Pulses (Right)

    14shigh

    quadsglutes
21. 21

    Single Leg Squat Stamps (Right)

    12shigh

    quadscalves
22. 22

    Single Leg Squat Ball Rolls (Right)

    2 minhigh

    quadshamstrings
23. 23

    Standing Knee Pulls (Right)

    34smedium

    corehip flexors
24. 24

    Single Leg Squat on Ball (Left)

    2 minhigh

    quadsglutes
25. 25

    Single Leg Squat Hold (Left)

    14shigh

    quadsglutes
26. 26

    Single Leg Squat Pulses (Left)

    11shigh

    quadsglutes
27. 27

    Single Leg Squat Stamps (Left)

    54shigh

    quadscalves
28. 28

    Single Leg Squat Ball Rolls (Left)

    22shigh

    quadshamstrings
29. 29

    Standing Knee Pulls (Left)

    33smedium

    corehip flexors
30. 30

    Plie Squats on Ball

    2 minhigh

    inner thighsglutes
31. 31

    Plie Squat Hold

    14shigh

    inner thighsglutes
32. 32

    Plie Squat Pulses

    53shigh

    inner thighsglutes
33. 33

    Plie Squat with Hug a Tree and Clam

    30shigh

    inner thighschest
34. 34

    Butterfly Flutters on Ball

    2 minhigh

    inner thighscalves
35. 35

    Chair Squats with Ball Squeeze

    31smedium

    quadsglutes
36. 36

    Chair Squat Hold with Ball Squeezes

    15smedium

    quadsinner thighs
37. 37

    Chair Squat Hold with Arm Zigzags

    2 minmedium

    quadsshoulders
38. 38

    Down Dog Knee Taps

    2 minmedium

    coreshoulders
39. 39

    Bear Hover Pulses

    24shigh

    corequads
40. 40

    Bear Hover Hold

    12shigh

    corequads

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Frequently Asked Questions