Workout 2

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

   22slow

   shoulderschest
2. 2

   Chest Openers

   14slow

   chestupper back
3. 3

   Cross-Body Shoulder Stretch

   26slow

   shouldersarms
4. 4

   Overhead Tricep Stretch

   28slow

   tricepsshoulders
5. 5

   Standing Hip Circles

   43slow

   hipscore
6. 6

   Wide Squat with Shoulder Dip

   50slow

   hipsinner thighs
7. 7

   Frog Squats

   45smedium

   hamstringships
8. 8

   Walkout to Lizard Lunge Flow

   55smedium

   full bodyhips
9. 9

   Walkout to Lizard Lunge Flow Round 2

   1 minmedium

   full bodyhips
10. 10

    Standing Tiptoe Balance

    12slow

    calvesankles
11. 11

    Final Walkout to Lizard Lunge

    52smedium

    full bodyhips
12. 12

    First Position Plie Squats

    47smedium

    inner thighsglutes
13. 13

    Plie Squat Hold and Pulses

    34shigh

    inner thighsglutes
14. 14

    Lunge Tap Matrix (Right)

    49shigh

    quadsglutes
15. 15

    Standing Leg Lifts Front (Right)

    35shigh

    quadship flexors
16. 16

    Standing Leg Lifts Side (Right)

    19shigh

    outer thighships
17. 17

    Standing Leg Lifts Back (Right)

    20shigh

    gluteshamstrings
18. 18

    Lunge Tap Matrix (Left)

    50shigh

    quadsglutes
19. 19

    Standing Leg Lifts Front (Left)

    37shigh

    quadship flexors
20. 20

    Standing Leg Lifts Side (Left)

    17shigh

    outer thighships
21. 21

    Standing Leg Lifts Back (Left)

    21shigh

    gluteshamstrings
22. 22

    Plank to Down Dog Flow

    2 minmedium

    coreshoulders
23. 23

    Plank Hold

    48shigh

    coreshoulders
24. 24

    Dolphin Push-ups

    44shigh

    shoulderscore
25. 25

    Three-Legged Dog Lifts (Right)

    44smedium

    gluteshamstrings
26. 26

    Three-Legged Dog Knee Tucks (Right)

    2 minhigh

    coreshoulders
27. 27

    Bear Hover Leg Lifts (Left)

    2 minhigh

    corequads
28. 28

    Tricep Push-ups with Leg Lift (Left)

    2 minhigh

    tricepschest
29. 29

    Three-Legged Dog Lifts (Left)

    36smedium

    gluteshamstrings
30. 30

    Three-Legged Dog Knee Tucks (Left)

    2 minhigh

    coreshoulders
31. 31

    Bear Hover Leg Lifts (Right)

    53shigh

    corequads
32. 32

    Tricep Push-ups with Leg Lift (Right)

    2 minhigh

    tricepschest
33. 33

    Kneeling Serve the Platter

    40slow

    shouldersbiceps
34. 34

    Thigh Dancing (Hinge with Serve)

    28smedium

    quadsglutes
35. 35

    Kneeling Palm Flips

    18slow

    shouldersforearms
36. 36

    Kneeling Front Raises

    33smedium

    shouldersarms
37. 37

    Kneeling Chest Flys

    40smedium

    chestshoulders
38. 38

    Kneeling Arm Circles

    48smedium

    shouldersarms
39. 39

    Kneeling Side Bend (Right Leg Out)

    2 minmedium

    corehips
40. 40

    Kneeling Torso Twist (Right)

    31smedium

    corespine
41. 41

    Kneeling Side Crunch (Right)

    44shigh

    corehips
42. 42

    Kneeling Side Bend (Left Leg Out)

    58smedium

    corehips
43. 43

    Kneeling Torso Twist (Left)

    26smedium

    corespine
44. 44

    Kneeling Side Crunch (Left)

    41shigh

    corehips
45. 45

    Side Lying Inner Thigh Lifts (Right)

    55smedium

    inner thighscore
46. 46

    Mermaid V-Ups (Right)

    3 minhigh

    corehips
47. 47

    Side Lying Inner Thigh Lifts (Left)

    53smedium

    inner thighscore
48. 48

    Mermaid V-Ups (Left)

    2 minhigh

    corehips
49. 49

    Clamshells (Side 1)

    45smedium

    gluteships
50. 50

    Clam Kick Extensions (Side 1)

    30shigh

    glutesquads
51. 51

    Internal/External Rotation (Side 1)

    47smedium

    hipsglutes
52. 52

    Clamshells (Side 2)

    45smedium

    gluteships

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