Workout 9

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 Circles

   27slow

   shoulderschest
2. 2

   Cross Body Arm Stretch (Right)

   10slow

   shouldersarms
3. 3

   Cross Body Arm Stretch (Left)

   12slow

   shouldersarms
4. 4

   Overhead Tricep Stretch (Right)

   12slow

   tricepsshoulders
5. 5

   Overhead Tricep Stretch (Left)

   12slow

   tricepsshoulders
6. 6

   Standing Hip Circles (Right)

   19slow

   hipscore
7. 7

   Standing Hip Circles (Left)

   17slow

   hipscore
8. 8

   Pilates Second Position Twists

   47slow

   hipsspine
9. 9

   Wide Leg Hamstring Flossing

   23slow

   hamstringships
10. 10

    Walkout to Lizard Lunge (Round 1)

    45smedium

    full bodyhip flexors
11. 11

    Walkout to Lizard Lunge (Round 2)

    40smedium

    full bodyhip flexors
12. 12

    Walkout to Lizard Lunge (Round 3)

    37smedium

    full bodyhip flexors
13. 13

    Narrow Squat (Heels Elevated)

    41smedium

    quadsglutes
14. 14

    Ski Squat with Arm Sweeps

    38smedium

    quadsshoulders
15. 15

    Ski Squat Hold & Pulse

    37shigh

    quadsglutes
16. 16

    Squat on Blocks (Wide)

    29smedium

    glutesquads
17. 17

    Squat with Windmill Reach

    20smedium

    coreobliques
18. 18

    Deep Squat Reach (Hand Behind Back)

    26shigh

    glutesquads
19. 19

    Plie Squats on Blocks

    24smedium

    inner thighsglutes
20. 20

    Plie Side Bends (Left)

    25smedium

    obliquesinner thighs
21. 21

    Plie Side Bends (Right)

    24smedium

    obliquesinner thighs

More Pilates Workouts

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Day 7

23 min · Amelia Jane

Workout 10

26 min · Lianna Brice

Day 2

21 min · Amelia Jane

Workout 1

22 min · Bonnie Lyall

Workout 7

44 min · Jessica Casalegno

Frequently Asked Questions