Workout 5

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

   Seated Neck Rolls & Stretches

   3 minlow

   neckshoulders
2. 2

   Seated Side Body Stretch

   47slow

   obliquesshoulders
3. 3

   Cat-Cow Stretch

   52slow

   spinecore
4. 4

   Bear Hover Cat-Cow

   2 minmedium

   corequads
5. 5

   Bear Hover Opposite Knee Taps

   28smedium

   corequads
6. 6

   Child's Pose to High Cobra / Spinal Wave

   2 minlow

   spinechest
7. 7

   Thread the Needle (Left)

   2 minlow

   shouldersupper back
8. 8

   Bird Dog Crunches (Right Leg / Left Hand)

   2 minmedium

   coreglutes
9. 9

   Tricep Push-ups with Leg Lift (Right Leg)

   56shigh

   tricepschest
10. 10

    Thread the Needle (Right)

    2 minlow

    shouldersupper back
11. 11

    Bird Dog Crunches (Left Leg / Right Hand)

    3 minmedium

    coreglutes
12. 12

    Tricep Push-ups with Leg Lift (Left Leg)

    52shigh

    tricepschest
13. 13

    Downward Dog

    46slow

    calveshamstrings
14. 14

    Sun Salutation A with Push-ups (Round 1)

    2 minmedium

    full bodychest
15. 15

    Sun Salutation A with Push-ups (Round 2)

    2 minmedium

    full bodychest
16. 16

    Sun Salutation A with Push-ups (Round 3)

    56smedium

    full bodychest
17. 17

    Twisted Down Dog to Reverse Tabletop (Right Hand/Left Ankle)

    2 minhigh

    shoulderscore
18. 18

    Single Leg Bound Teaser (Right Leg)

    39shigh

    corequads
19. 19

    Twisted Down Dog to Reverse Tabletop (Left Hand/Right Ankle)

    1 minhigh

    shoulderscore
20. 20

    Single Leg Bound Teaser (Left Leg)

    36shigh

    corequads
21. 21

    Three-Legged Dog Pulses & Crunches (Right)

    2 minmedium

    glutescore
22. 22

    Modified Side Plank Leg Lifts & Crunches (Right)

    2 minmedium

    outer thighsobliques
23. 23

    Three-Legged Vinyasa (Right)

    27shigh

    full bodychest
24. 24

    Three-Legged Dog Pulses & Crunches (Left)

    2 minmedium

    glutescore
25. 25

    Modified Side Plank Leg Lifts & Crunches (Left)

    2 minmedium

    outer thighsobliques
26. 26

    Three-Legged Vinyasa (Left)

    27shigh

    full bodychest
27. 27

    Standing Split to Warrior III Taps (Left Leg Lifted)

    2 minhigh

    hamstringsglutes
28. 28

    Tree Pose Side Bends (Right Leg Standing)

    2 minmedium

    obliquesbalance
29. 29

    High Lunge Knee Taps (Right Leg Forward)

    2 minhigh

    quadsglutes
30. 30

    Three-Legged Vinyasa (Right)

    28shigh

    full bodychest
31. 31

    Standing Split to Warrior III Taps (Right Leg Lifted)

    2 minhigh

    hamstringsglutes
32. 32

    Tree Pose Side Bends (Left Leg Standing)

    2 minmedium

    obliquesbalance
33. 33

    High Lunge Knee Taps (Left Leg Forward)

    57shigh

    quadsglutes
34. 34

    Three-Legged Vinyasa (Left)

    21shigh

    full bodychest
35. 35

    Child's Pose with Side Stretch

    2 minlow

    shouldersspine
36. 36

    Boat Pose / Teaser Toe Taps

    56shigh

    corehip flexors
37. 37

    Legs Up the Wall / Ankle Flexes

    23slow

    calvesankles
38. 38

    Reclined Spinal Twist

    2 minlow

    spinelower back
39. 39

    Happy Baby Pose

    24slow

    hipsinner thighs
40. 40

    Reclined Butterfly Pose

    2 minlow

    hipsinner thighs
41. 41

    Full Body Stretch & Seated Forward Fold

    38slow

    hamstringslower back

More Pilates Workouts

Workout 4

25 min · Lianna Brice

Workout 6

28 min · Natalia Gunnlaugs

Workout 2

29 min · Natalia Gunnlaugs

Workout 3

23 min · Anastasia Zavistovskaya

Workout 6

22 min · Anastasia Zavistovskaya

Workout 2

46 min · Jessica Casalegno

Frequently Asked Questions