Workout 3

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

   Neck Warm-up

   2 minlow

   neckshoulders
2. 2

   Seated Side Bends

   30slow

   corespine
3. 3

   Seated Spinal Twist

   42slow

   spinelower back
4. 4

   Seated Rotator Cuff Stretch

   42slow

   shoulders
5. 5

   Seated Cat-Cow

   48slow

   spinecore
6. 6

   Bird Dog (Right Side)

   2 minmedium

   coreglutes
7. 7

   Helicopter Pose (Right Side)

   22smedium

   coreshoulders
8. 8

   Bird Dog (Left Side)

   2 minmedium

   coreglutes
9. 9

   Helicopter Pose (Left Side)

   25smedium

   coreshoulders
10. 10

    Bear Hover to Plank Flow

    2 minhigh

    corequads
11. 11

    Plank Hold

    42shigh

    coreshoulders
12. 12

    Downward Dog

    30slow

    full bodyshoulders
13. 13

    Sun Salutation A Flow (Round 1)

    43smedium

    full body
14. 14

    Sun Salutation A Flow (Round 2)

    48smedium

    full body
15. 15

    Sun Salutation A Flow (Round 3)

    34smedium

    full body
16. 16

    Chaturanga Hold

    20shigh

    armschest
17. 17

    Up Dog to Down Dog

    18slow

    full body
18. 18

    Ragdoll Fold

    11slow

    hamstringslower back
19. 19

    Chair Squat to Flying Chair

    2 minmedium

    quadsglutes
20. 20

    Chair Pulses

    17shigh

    quadsglutes
21. 21

    Sun Salutation A Flow (Round 4)

    42smedium

    full body
22. 22

    Ragdoll Fold (Round 2)

    28slow

    hamstringslower back
23. 23

    Twisted Chair Arm Pulses (Right)

    33smedium

    quadscore
24. 24

    Twisted Chair Arm Pulses (Left)

    24smedium

    quadscore
25. 25

    Sun Salutation A Flow (Round 5)

    47smedium

    full body
26. 26

    Three-Legged Dog Lifts (Right)

    42smedium

    gluteshamstrings
27. 27

    Hamstring Curls (Right)

    29smedium

    hamstrings
28. 28

    Donkey Kicks (Right)

    52smedium

    glutes
29. 29

    Hydrant Kicks (Right)

    49smedium

    hipsouter thighs
30. 30

    Knee Crunches (Right)

    29smedium

    core
31. 31

    Fallen Triangle Hip Dips (Right)

    47shigh

    obliquesshoulders
32. 32

    Seated Single Leg Forward Fold (Right)

    27slow

    hamstringslower back
33. 33

    Seated Single Leg Forward Fold (Left)

    33slow

    hamstringslower back
34. 34

    Pancake Fold

    35slow

    inner thighships
35. 35

    Seated Leg Lifts & Circles (Right)

    58smedium

    quadship flexors

More Pilates Workouts

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Workout 5

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Workout 6

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Workout 6

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Workout 7

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Workout 10

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Frequently Asked Questions