Workout 5

Welcome to the Pilates Burn Program. The main benefits to this type of workout are leaner muscles and longer muscles. Our main focus is quads, hamstrings, glutes, and of course abdominals. And then just to make sure we've balanced out the body, there will be some arms and as well some back workout. What you should feel at the end is longer and stronger, and you should build a beautiful, long, lean muscle and body from our workout. Our program is gonna be mostly unneeded with any kind of equipment. There is one where we use a ball, but it's not absolutely necessary. So you can do this with or without. The level ranges between sort of a medium to an advanced, but feel free to join as a beginner. There are plenty of options throughout the program, and you can stop and take breaks as needed.

Exercises in This Workout

1. 1

   Prone Scapular Retraction

   47slow

   upper backshoulders
2. 2

   Prone Back Extension

   2 minmedium

   lower backupper back
3. 3

   Prone Back Extension with Arm Lift

   26smedium

   lower backupper back
4. 4

   Prone Ball Pass (Superman Variation)

   38smedium

   lower backupper back
5. 5

   Prone Static Hold (Superman)

   25smedium

   lower backglutes
6. 6

   Child's Pose & Cat-Cow

   26slow

   spinelower back
7. 7

   Rest

   21slow
8. 8

   Side Lying Knee Taps (Internal Rotation) - Side 1

   30slow

   glutesouter thighs
9. 9

   Side Lying Toe Taps (External Rotation) - Side 1

   28smedium

   glutesouter thighs
10. 10

    Side Lying Glute Combo - Side 1

    2 minhigh

    glutesouter thighs
11. 11

    Side Plank Hip Lifts with Clamshell - Side 1

    43shigh

    coreglutes
12. 12

    Modified Side Plank Thread the Needle - Side 1

    44smedium

    coreshoulders
13. 13

    Modified Side Plank Thread the Needle Pulses - Side 1

    27shigh

    coreshoulders
14. 14

    Rest

    29slow
15. 15

    Side Lying Oblique Crunch over Ball - Side 1

    53smedium

    coreobliques
16. 16

    Side Lying Oblique Crunch Pulses - Side 1

    23shigh

    coreobliques
17. 17

    Rest

    9slow
18. 18

    Side Lying Oblique Crunch with Leg Lift - Side 1

    27shigh

    coreobliques
19. 19

    Side Lying Oblique Crunch with Leg Lift Pulses - Side 1

    19shigh

    coreobliques
20. 20

    Rest

    18slow
21. 21

    Supine Abdominal Curls over Ball

    2 minmedium

    core
22. 22

    Supine Around the World Curls

    56smedium

    coreobliques
23. 23

    Supine Center Pulse Curls

    31shigh

    core
24. 24

    Rest

    45slow
25. 25

    Tricep Push-Ups

    2 minhigh

    tricepschest
26. 26

    Mid-Workout Stretch (Child's Pose & Chest Opener)

    38slow

    chestshoulders
27. 27

    Rest

    15slow
28. 28

    Side Lying Knee Taps (Internal Rotation) - Side 2

    33slow

    glutesouter thighs
29. 29

    Side Lying Toe Taps (External Rotation) - Side 2

    26smedium

    glutesouter thighs
30. 30

    Side Lying Glute Combo - Side 2

    2 minhigh

    glutesouter thighs
31. 31

    Side Plank Hip Lifts with Clamshell - Side 2

    31shigh

    coreglutes
32. 32

    Modified Side Plank Thread the Needle - Side 2

    31smedium

    coreshoulders
33. 33

    Modified Side Plank Thread the Needle Pulses - Side 2

    32shigh

    coreshoulders
34. 34

    Rest

    18slow
35. 35

    Side Lying Oblique Crunch over Ball - Side 2

    34smedium

    coreobliques
36. 36

    Side Lying Oblique Crunch Pulses - Side 2

    11shigh

    coreobliques
37. 37

    Rest

    5slow
38. 38

    Side Lying Oblique Crunch with Leg Lift - Side 2

    27shigh

    coreobliques
39. 39

    Side Lying Oblique Crunch with Leg Lift Pulses - Side 2

    11shigh

    coreobliques
40. 40

    Rest

    23slow
41. 41

    Supine Abdominal Curls (Round 2)

    33smedium

    core
42. 42

    Supine Oblique Heel Reaches

    48shigh

    coreobliques
43. 43

    Supine Curls with Alternating Leg Lifts

    42shigh

    corehip flexors
44. 44

    Cool Down Stretch

    42slow

    full bodyhamstrings

More Pilates Workouts

Workout 9

44 min · Jessica Casalegno

Workout 2

23 min · Bonnie Lyall

Workout 6

37 min · Jessica Casalegno

Workout 5

24 min · Bonnie Lyall

Workout 3

23 min · Bonnie Lyall

Workout 4

47 min · Jessica Casalegno

Frequently Asked Questions