Workout 8

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

   Warm-up: Arm Circles

   16slow

   shoulderschest
2. 2

   Warm-up: Chest Openers & Cross Body Stretch

   30slow

   chestshoulders
3. 3

   Warm-up: Tricep Stretch

   24slow

   tricepsshoulders
4. 4

   Warm-up: Standing Hip Circles

   31slow

   hipscore
5. 5

   Warm-up: Wide Stance Spinal Twist

   33slow

   spineshoulders
6. 6

   Warm-up: Dynamic Wide Leg Hinge

   20slow

   hamstringships
7. 7

   Walkout to Lizard Lunge Flow (Round 1)

   39smedium

   full bodyhamstrings
8. 8

   Walkout to Lizard Lunge Flow (Round 2)

   53smedium

   full bodyhamstrings
9. 9

   Walkout to Lizard Lunge Flow (Round 3)

   36smedium

   full bodyhamstrings
10. 10

    Squat to Overhead Press

    40smedium

    quadsglutes
11. 11

    Squat to Knee Tuck Crunch

    34shigh

    quadscore
12. 12

    Weighted Jumping Jack Taps

    14shigh

    shoulderslegs
13. 13

    Standing Side Leg Lift (Right)

    22smedium

    outer thighships
14. 14

    Standing Leg Circles (Right)

    25shigh

    hipsouter thighs
15. 15

    Standing Side Crunch (Right)

    27smedium

    obliquescore
16. 16

    Curtsy to Side Lunge Flow (Right)

    39shigh

    glutesquads
17. 17

    Side Lunge Static Hold with Flys

    11shigh

    shouldersupper back
18. 18

    Bent Over Reverse Fly

    21smedium

    upper backshoulders
19. 19

    Curtsy Lunge Pulse with W-Arms (Right)

    18shigh

    glutesquads
20. 20

    Reverse Lunge to Curtsy Pulse (Right)

    28shigh

    glutesquads
21. 21

    Reverse Lunge to Knee Tap & Lift (Right)

    36smedium

    quadsglutes
22. 22

    Airplane Lunge Pulses (Right)

    12smedium

    tricepsshoulders
23. 23

    Standing Side Leg Lift (Left)

    22smedium

    outer thighships
24. 24

    Standing Leg Circles (Left)

    26shigh

    hipsouter thighs
25. 25

    Standing Side Crunch (Left)

    24smedium

    obliquescore
26. 26

    Curtsy to Side Lunge Flow (Left)

    36shigh

    glutesquads
27. 27

    Side Lunge Static Hold with Flys (Left)

    16shigh

    shoulderslegs
28. 28

    Bent Over Reverse Fly (Left)

    22smedium

    upper backshoulders
29. 29

    Curtsy Lunge Pulse with Arms (Left)

    17shigh

    glutesquads
30. 30

    Reverse Lunge to Curtsy Pulse (Left)

    25shigh

    glutesquads
31. 31

    Reverse Lunge to Knee Tap & Lift (Left)

    41smedium

    quadsglutes
32. 32

    Airplane Lunge Pulses (Left)

    13smedium

    tricepslegs
33. 33

    Alternating Lunges

    26smedium

    quadsglutes
34. 34

    Kneeling Rotator Cuff Openers

    38slow

    shoulderschest
35. 35

    Kneeling Press Away

    28smedium

    shoulderscore
36. 36

    Kneeling Front Raise

    33smedium

    shoulderscore
37. 37

    Kneeling T-Raise / Fly

    30smedium

    shoulderschest
38. 38

    Kneeling Arm Circles

    25shigh

    shouldersarms
39. 39

    Tabletop Tricep Kickback (Right)

    27smedium

    tricepscore
40. 40

    Tabletop Leg Curl (Right)

    34smedium

    hamstringsglutes
41. 41

    Bird Dog Crunch (Right)

    19smedium

    coreshoulders
42. 42

    Side Plank Crunch (Right)

    35shigh

    obliquescore
43. 43

    Tabletop Tricep Kickback (Left)

    25smedium

    tricepscore
44. 44

    Bird Dog Crunch (Left)

    20smedium

    coreshoulders
45. 45

    Side Plank Crunch (Left)

    33shigh

    obliquescore
46. 46

    Seated C-Curve Roll Backs

    56smedium

    corespine
47. 47

    C-Curve Hold

    11shigh

    core
48. 48

    Seated Oblique Twists

    31smedium

    obliquescore
49. 49

    Boat Pose / Hollow Body Hold

    14shigh

    corehip flexors
50. 50

    Dead Bugs

    49smedium

    coreshoulders
51. 51

    Dead Bug Static Hold

    28shigh

    core
52. 52

    Glute Bridge with Chest Fly

    40smedium

    gluteschest
53. 53

    Single Leg Glute Bridge (Right)

    28shigh

    gluteshamstrings
54. 54

    Single Leg Bridge Kick (Right)

    19shigh

    gluteshamstrings
55. 55

    Single Leg Glute Bridge (Left)

    23shigh

    gluteshamstrings
56. 56

    Single Leg Bridge Kick (Left)

    16shigh

    gluteshamstrings
57. 57

    Happy Baby & Butterfly Stretch

    19slow

    hipsinner thighs
58. 58

    Butterfly Sit-ups

    56smedium

    corehips
59. 59

    Seated Butterfly Stretch

    32slow

    hipsinner thighs

More Pilates Workouts

Day 4

22 min · Amelia Jane

Workout 5

46 min · Jessica Casalegno

Workout 3

25 min · Lianna Brice

Workout 1

23 min · Anastasia Zavistovskaya

Workout 6

23 min · Bonnie Lyall

Workout 8

25 min · Lianna Brice

Frequently Asked Questions