Workout 6

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 (Windmills) Backward

   15slow

   shoulderschest
2. 2

   Arm Swings Forward

   8slow

   shoulderschest
3. 3

   Open and Close Chest

   10slow

   chestshoulders
4. 4

   Cross Body Arm Stretch (Right)

   11slow

   shouldersarms
5. 5

   Cross Body Arm Stretch (Left)

   13slow

   shouldersarms
6. 6

   Tricep Stretch (Right)

   17slow

   tricepsshoulders
7. 7

   Tricep Stretch (Left)

   22slow

   tricepsshoulders
8. 8

   Standing Hip Circles (Right)

   25slow

   hipscore
9. 9

   Standing Hip Circles (Left)

   19slow

   hipscore
10. 10

    Wide Stance Spinal Twist

    47slow

    spineshoulders
11. 11

    Frog Squats to Forward Fold

    53slow

    hamstringships
12. 12

    Walkout Plank to Lizard Lunge

    3 minmedium

    full bodycore
13. 13

    Banded Squats

    59smedium

    glutesquads
14. 14

    Banded Sumo Walks

    2 minhigh

    glutesquads
15. 15

    Pivot Lunges (Right)

    36smedium

    legsglutes
16. 16

    Second Position Plies

    30smedium

    inner thighsquads
17. 17

    Second Position Plies with Heel Lifts

    41smedium

    inner thighsquads
18. 18

    Internal Hip Rotation (Left Knee Knock)

    51shigh

    hipsinner thighs
19. 19

    Pivot Lunges (Left)

    39smedium

    legsglutes
20. 20

    Banded Crab Walks

    40smedium

    glutesouter thighs
21. 21

    Second Position Plies (Round 2)

    31smedium

    inner thighsquads
22. 22

    Second Position Plies with Heel Lifts (Round 2)

    35smedium

    inner thighsquads
23. 23

    Internal Hip Rotation (Right Knee Knock)

    54shigh

    hipsinner thighs
24. 24

    Standing Banded Arabesque (Right)

    2 minmedium

    gluteshamstrings
25. 25

    Standing Banded Arabesque (Left)

    48smedium

    gluteshamstrings
26. 26

    Plank Knee Tucks

    40shigh

    coreshoulders
27. 27

    Bear Plank Extensions

    30shigh

    coreshoulders
28. 28

    Plank Step Outs (Jacks)

    35shigh

    coreouter thighs
29. 29

    Kneeling Overhead Lat Pulldowns

    2 minmedium

    upper backshoulders
30. 30

    Banded Tricep Kickbacks (Left)

    45smedium

    tricepsarms
31. 31

    Overhead Tricep Extension (Left)

    43smedium

    tricepsarms
32. 32

    Banded Tricep Kickbacks (Right)

    36smedium

    tricepsarms
33. 33

    Overhead Tricep Extension (Right)

    45smedium

    tricepsarms
34. 34

    Seated Banded Low Rows (Right)

    2 minmedium

    upper backbiceps
35. 35

    Seated Banded High Rows (Right)

    43smedium

    upper backshoulders
36. 36

    Seated Banded Low Rows (Left)

    51smedium

    upper backbiceps
37. 37

    Seated Banded High Rows (Left)

    43smedium

    upper backshoulders
38. 38

    Supine Banded Leg Extensions

    2 minhigh

    corelegs
39. 39

    Supine Toe Taps

    36smedium

    corelower back
40. 40

    Supine Leg Abductions (Splits)

    2 minmedium

    outer thighships
41. 41

    Supine Single Arm Pulldowns (Right)

    28smedium

    armsshoulders
42. 42

    Supine Single Arm Pulldowns (Left)

    29smedium

    armsshoulders
43. 43

    Banded Glute Bridges

    2 minmedium

    gluteshamstrings
44. 44

    Bridge Heel Raises & Abductions

    49shigh

    glutescalves
45. 45

    Cool Down Stretches

    3 minlow

    hamstringsglutes

More Pilates Workouts

Day 3

22 min · Amelia Jane

Day 6

21 min · Amelia Jane

Workout 5

27 min · Natalia Gunnlaugs

Workout 3

25 min · Lianna Brice

Day 1

25 min · Amelia Jane

Workout 8

21 min · Anastasia Zavistovskaya

Frequently Asked Questions