Workout 4

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 Swings & Chest Openers

   22slow

   shoulderschest
2. 2

   Standing Cross-Body Shoulder Stretch (Right Arm)

   25slow

   shouldersarms
3. 3

   Standing Cross-Body Shoulder Stretch (Left Arm)

   13slow

   shouldersarms
4. 4

   Standing Tricep Stretch (Right Arm)

   15slow

   tricepsshoulders
5. 5

   Standing Tricep Stretch (Left Arm)

   11slow

   tricepsshoulders
6. 6

   Standing Hip Circles (Right Leg)

   24slow

   hipscore
7. 7

   Standing Hip Circles (Left Leg)

   17slow

   hipscore
8. 8

   Pilates Second Position Squat with Twist

   45slow

   inner thighsspine
9. 9

   Wide Leg Forward Fold to Deep Squat

   37slow

   hamstringships
10. 10

    Walkout to Lizard Lunge with Twist

    3 minmedium

    full bodyhips
11. 11

    Single Leg Squat on Block (Right Foot Elevated)

    22smedium

    quadsglutes
12. 12

    Static Squat with Heel Raises & Pulses (Right Foot Elevated)

    48shigh

    quadscalves
13. 13

    Standing Knee Pulls (Right Foot Elevated)

    28smedium

    corehip flexors
14. 14

    Standing Leg Extension (Right Foot Elevated)

    33shigh

    quadscore
15. 15

    Standing High Kicks (Right Foot Elevated)

    33shigh

    hamstringship flexors
16. 16

    Lunge with Knee Tap (Left Leg Back)

    39smedium

    quadsglutes
17. 17

    Lunge Hover Hold & Pulses (Left Leg Back)

    25shigh

    quadsglutes
18. 18

    Power Lunge to Kick (Left Leg Back)

    35shigh

    glutesquads
19. 19

    Arabesque / Warrior III Pulses (Left Leg)

    55shigh

    gluteshamstrings
20. 20

    Single Leg Squat on Block (Left Foot Elevated)

    25smedium

    quadsglutes
21. 21

    Static Squat with Heel Raises & Pulses (Left Foot Elevated)

    2 minhigh

    quadscalves
22. 22

    Standing Knee Pulls (Left Foot Elevated)

    30smedium

    corehip flexors
23. 23

    Standing Leg Extension (Left Foot Elevated)

    30shigh

    quadscore
24. 24

    Standing High Kicks (Left Foot Elevated)

    35shigh

    hamstringship flexors
25. 25

    Lunge with Knee Tap (Right Leg Back)

    45smedium

    quadsglutes
26. 26

    Lunge Hover Hold & Pulses (Right Leg Back)

    25shigh

    quadsglutes
27. 27

    Power Lunge to Kick (Right Leg Back)

    33shigh

    glutesquads
28. 28

    Arabesque / Warrior III Pulses (Right Leg)

    58shigh

    gluteshamstrings
29. 29

    Elevated Plank to Down Dog

    55smedium

    coreshoulders
30. 30

    Plank Walk / Body Saw

    43shigh

    coreshoulders
31. 31

    Plank Knee Taps

    22smedium

    coreshoulders
32. 32

    Kneeling Bicep Curls

    25slow

    bicepsarms
33. 33

    Serve the Platter (Thigh Stretch Hinge)

    45smedium

    quadscore
34. 34

    Breaststroke Arms

    44smedium

    shouldersupper back
35. 35

    Forearm Flips (Supination/Pronation)

    25slow

    forearmsshoulders
36. 36

    T-Arm Block Taps

    30smedium

    shouldersarms
37. 37

    Overhead Arm Circles

    27smedium

    shouldersarms
38. 38

    Overhead Tricep Extensions

    37smedium

    tricepsarms
39. 39

    Asymmetrical Glute Kickback & Circles (Left Leg)

    2 minmedium

    glutescore
40. 40

    Knee to Elbow Crunch (Left Side)

    32smedium

    coreobliques
41. 41

    Leg Sweep Forward and Back (Left Side)

    2 minhigh

    hipsglutes
42. 42

    Asymmetrical Glute Kickback & Circles (Right Leg)

    2 minmedium

    glutescore
43. 43

    Knee to Elbow Crunch (Right Side)

    31smedium

    coreobliques
44. 44

    Leg Sweep Forward and Back (Right Side)

    2 minhigh

    hipsglutes
45. 45

    Reverse Tabletop Lifts

    2 minmedium

    shouldersglutes
46. 46

    L-Sit to Reverse Tabletop Flow

    41shigh

    coreshoulders
47. 47

    Reverse Plank Leg Lifts

    31shigh

    corehip flexors
48. 48

    Tricep Dips on Blocks

    37smedium

    tricepsshoulders
49. 49

    Seated C-Curve Chest Openers

    47slow

    corespine
50. 50

    Seated C-Curve Arm Lifts

    50smedium

    coreshoulders

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Workout 9

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Workout 3

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Workout 1

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Frequently Asked Questions