Workout 7

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 (Backward)

   11slow

   shoulderschest
2. 2

   Standing Arm Swings (Forward)

   8slow

   shoulderschest
3. 3

   Chest Openers

   5slow

   chestupper back
4. 4

   Cross Body Arm Stretch (Right)

   52slow

   shouldersarms
5. 5

   Cross Body Arm Stretch (Left)

   10slow

   shouldersarms
6. 6

   Overhead Tricep Stretch (Right)

   13slow

   tricepsshoulders
7. 7

   Overhead Tricep Stretch (Left)

   13slow

   tricepsshoulders
8. 8

   Standing Hip Circles Outward (Right)

   13slow

   hipscore
9. 9

   Standing Hip Circles Inward (Right)

   48slow

   hipscore
10. 10

    Standing Hip Circles Outward (Left)

    11slow

    hipscore
11. 11

    Standing Hip Circles Inward (Left)

    6slow

    hipscore
12. 12

    Wide Stance Spinal Twist (Right)

    30slow

    spineshoulders
13. 13

    Wide Stance Spinal Twist (Left)

    52slow

    spineshoulders
14. 14

    Wide Forward Fold to Frog Squat

    24slow

    hamstringships
15. 15

    Walkout to Lizard Lunge Flow (Round 1)

    2 minmedium

    full bodyhip flexors
16. 16

    Walkout to Lizard Lunge Flow (Round 2)

    2 minmedium

    full bodyhip flexors
17. 17

    Tiptoe Balance Stretch

    8slow

    calvesfull body
18. 18

    Walkout to Lizard Lunge Flow (Round 3)

    2 minmedium

    full bodyhip flexors
19. 19

    Narrow Squat with Twist

    2 minmedium

    quadsglutes
20. 20

    Squat Hold

    14smedium

    quadsglutes
21. 21

    Squat Hold with Bicep Curls

    14shigh

    quadsbiceps
22. 22

    Squat Pulse with Static Curl

    56shigh

    quadsglutes
23. 23

    Squat to Overhead Press

    32smedium

    quadsshoulders
24. 24

    Squat Hold with Wide Bicep Curls

    58shigh

    quadsbiceps
25. 25

    Squat Pulse with Static Wide Curl

    12shigh

    quadsglutes
26. 26

    Hinged Reverse Fly

    34smedium

    upper backshoulders
27. 27

    Hinged Reverse Fly Hold

    50smedium

    upper backshoulders
28. 28

    Hinged Reverse Fly Pulses

    10shigh

    upper backshoulders
29. 29

    Chair Squat with Arm Sweep & Heel Raise

    2 minmedium

    quadscalves
30. 30

    Chair Squat Hold with Heel Raise & Arm Pulses

    19shigh

    quadscalves
31. 31

    Chair Squat Tricep Kickbacks

    2 minhigh

    tricepsquads
32. 32

    Chair Squat Calf Raises

    20smedium

    calvesquads
33. 33

    Sumo Walks

    2 minmedium

    inner thighsglutes
34. 34

    Sumo Squats

    2 minmedium

    inner thighsglutes
35. 35

    Sumo Squat Side Bends

    29smedium

    obliquescore
36. 36

    Sumo Squat Oblique Crunches (Right)

    59shigh

    obliquescore
37. 37

    Sumo Squat Oblique Crunches (Left)

    19shigh

    obliquescore
38. 38

    Cactus Arms Squat with Alternating Heel Lifts

    26smedium

    calvesshoulders
39. 39

    Squat Pulse with Single Heel Lift (Right)

    54shigh

    calveslegs
40. 40

    Squat Pulse with Single Heel Lift (Left)

    13shigh

    calveslegs
41. 41

    Sumo Squat Double Heel Lifts

    22shigh

    calveslegs
42. 42

    Squat Pulse with Double Heel Lift

    10shigh

    calveslegs
43. 43

    Squat Butterfly Arms

    2 minmedium

    chestshoulders
44. 44

    Squat Punch

    27smedium

    shoulderscore
45. 45

    Pilates First Position Tricep Press

    2 minmedium

    tricepsinner thighs
46. 46

    Pilates First Position Tricep Press Pulses

    12shigh

    tricepsinner thighs
47. 47

    Down Dog to Plank Flow

    2 minmedium

    coreshoulders
48. 48

    Plank Renegade Rows (Right)

    2 minhigh

    coreupper back
49. 49

    Plank Renegade Rows (Left)

    21shigh

    coreupper back
50. 50

    Side Plank Hold (Right)

    2 minhigh

    obliquesshoulders
51. 51

    Side Plank Thread the Needle (Right)

    37shigh

    obliquesshoulders
52. 52

    Side Plank Hold (Left)

    1 minhigh

    obliquesshoulders
53. 53

    Side Plank Thread the Needle (Left)

    27shigh

    obliquesshoulders
54. 54

    Tabletop Row and Leg Lift (Right)

    2 minmedium

    coreglutes
55. 55

    Bird Dog Tricep Kickback (Right)

    23smedium

    tricepsglutes

More Pilates Workouts

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Day 7

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Workout 4

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Workout 3

24 min · Natalia Gunnlaugs

Day 3

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Day 1

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Frequently Asked Questions