Workout 6

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

   Seated Scapula Isolations

   31slow

   upper backshoulders
2. 2

   Seated Spinal Round and Arch

   25slow

   spineupper back
3. 3

   Seated Forward Fold

   11slow

   hamstringslower back
4. 4

   Seated Spinal Twist

   13slow

   spinecore
5. 5

   Seated Side Bend

   20slow

   corespine
6. 6

   Seated Chest Opener

   14slow

   chestshoulders
7. 7

   Half Roll Backs

   38smedium

   corelower back
8. 8

   Isometric Thigh Push (Center)

   38smedium

   corearms
9. 9

   Isometric Thigh Push (Oblique Twist Right)

   39smedium

   coreobliques
10. 10

    Isometric Thigh Push (Oblique Twist Left)

    34smedium

    coreobliques
11. 11

    Criss-Cross Isometric Push

    40shigh

    corearms
12. 12

    Knees to Chest Rock

    10slow

    lower backhips
13. 13

    Supine Spinal Twist

    19slow

    spinelower back
14. 14

    Glute Bridge

    53smedium

    gluteshamstrings
15. 15

    Single Leg Glute Bridge (Right)

    2 minhigh

    gluteshamstrings
16. 16

    Single Leg Bridge Circles (Right)

    48shigh

    gluteshamstrings
17. 17

    Single Leg Bridge Pulses (Right)

    25shigh

    gluteshamstrings
18. 18

    Single Leg Bridge Tiny Lifts (Right)

    22shigh

    gluteshamstrings
19. 19

    Hamstring Stretch (Right)

    22slow

    hamstrings
20. 20

    Single Leg Toe Touch Crunch (Right)

    48smedium

    coreupper back
21. 21

    Single Leg Lower & Lift with Crunch (Right)

    36shigh

    corehip flexors
22. 22

    Single Leg Toe Touch Pulses (Right)

    18shigh

    coreupper back
23. 23

    Knees to Chest Rest

    11slow

    lower back
24. 24

    Reverse Tabletop Tricep Dips

    43smedium

    tricepsshoulders
25. 25

    Single Leg Tricep Dips (Right)

    21shigh

    tricepscore
26. 26

    Single Leg Tricep Dips (Left)

    18shigh

    tricepscore
27. 27

    Reverse Tabletop Tricep Pulses

    13shigh

    tricepsshoulders
28. 28

    Seated Side Stretch

    19slow

    shoulderstriceps
29. 29

    Glute Bridge

    37smedium

    gluteshamstrings
30. 30

    Glute Bridge with Alternating Hip Dips

    46smedium

    gluteships
31. 31

    Single Leg Glute Bridge (Left)

    41shigh

    gluteshamstrings
32. 32

    Single Leg Bridge Circles (Left)

    40shigh

    gluteshamstrings
33. 33

    Single Leg Bridge Pulses (Left)

    34shigh

    gluteshamstrings
34. 34

    Single Leg Bridge Tiny Lifts (Left)

    26shigh

    gluteshamstrings
35. 35

    Hamstring Stretch (Left)

    22slow

    hamstrings
36. 36

    Single Leg Toe Touch Crunch (Left)

    35smedium

    coreupper back
37. 37

    Single Leg Lower & Lift with Crunch (Left)

    38shigh

    corehip flexors
38. 38

    Single Leg Toe Touch Pulses (Left)

    25shigh

    coreupper back
39. 39

    Knees to Chest Rest

    19slow

    lower backhips
40. 40

    Thigh Dancing (Kneeling Hinge)

    2 minhigh

    quadscore
41. 41

    Thigh Dancing Side Bends

    2 minhigh

    quadscore
42. 42

    Thigh Dancing Pulses

    31shigh

    quadscore
43. 43

    Seated Chest Opener

    29slow

    chestshoulders
44. 44

    Kneeling Quad Stretch (Right)

    20slow

    quadship flexors
45. 45

    Kneeling Quad Stretch (Left)

    17slow

    quadship flexors
46. 46

    Kneeling Backbend Stretch

    28slow

    quadship flexors

More Pilates Workouts

Workout 2

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Workout 3

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Workout 8

35 min · Jessica Casalegno

Workout 1

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Workout 5

19 min · Anastasia Zavistovskaya

Workout 4

47 min · Jessica Casalegno

Frequently Asked Questions