Workout 1 is a moderate pilates workout led by Natalia Gunnlaugs on StarFit. It contains 40 exercises and lasts 27 minutes, targeting spine, lower_back, upper_back, core, hamstrings, calves, shoulders, quads, glutes, arms, abs, chest, triceps, obliques, cardio, hips, full_body, hip_flexors, legs, upper_abs, lower_abs, outer_thighs, lats, mind.
Workout 1
Welcome to Strong Pilates! The program mixes the best of pilates with a touch of HIIT for some spicy workouts! This intermediate program is designed for those ready for that extra push and those who want to keep that energy up while also maintaining low impact. Expect hard work, some sweat and leaving feeling strong and empowered!
Workout Details
Duration
26:33
Energy Level
moderate
Exercises
40
Category
Pilates
Target Areas
What's Inside
40 exercises · 27 min
Natalia Gunnlaugs
Form-Focused
Exercises in This Workout
- 1Cat-Cow Stretch36slowspinelower back
- 2Downward Facing Dog / Walk the Dog24slowhamstringscalves
- 3Downward Dog Toe Taps31smediumshouldershamstrings
- 4Standing Roll Up23slowspinehamstrings
- 5Squat to Overhead Press23smediumquadsglutes
- 6Static Squat with Alternating Arm Raises41shighquadsglutes
- 7Squat to Overhead Press (Round 2)41smediumquadsglutes
- 8Squat Pulses with Overhead Hold19shighquadsglutes
- 9Weighted Bird Dog Hold (Right Arm/Left Leg)38smediumcoreshoulders
- 10Bird Dog Crunches (Right Arm/Left Leg)34smediumcoreabs
- 11Bird Dog Pulses (Right Arm/Left Leg)18shighshouldersglutes
- 12Push-up to One-Legged Down Dog46shighchestshoulders
- 13One-Legged Down Dog Pulses (Left Leg)17smediumgluteshamstrings
- 14Cross-Body Mountain Climbers (Left Knee)23shighcoreobliques
- 15Mountain Climbers18shighcorecardio
- 16Child's Pose30slowlower backhips
- 17Weighted Bird Dog Hold (Left Arm/Right Leg)27smediumcoreshoulders
- 18Bird Dog Crunches (Left Arm/Right Leg)29smediumcoreabs
- 19Bird Dog Pulses (Left Arm/Right Leg)17shighshouldersglutes
- 20Tabletop Knee Tuck to Kickback47smediumglutescore
- 21Down Dog to Plank Wave47smediumshoulderscore
- 22Cross-Body Mountain Climbers (Right Knee)32shighcoreobliques
- 23Mountain Climber to Squat Pulse Combo2 minhighfull bodycardio
- 24Weighted Sit-Ups51smediumcoreabs
- 25V-Sit Alternating Arm Raises46shighcoreabs
- 26Boat Pose Toe Taps37shighcoreabs
- 27Boat Pose Hold13shighcoreabs
- 28Supine Alternating Leg Lowers34smediumcoreabs
- 29Weighted Toe Reaches41smediumcoreupper abs
- 30Double Leg Lower with Arm Extension2 minhighcorelower abs
- 31Hollow Body Flutter Kicks26shighcoreabs
- 32Hollow Body Hold24shighcoreabs
- 33Rest / Hug Knees to Chest31slowlower back
- 34Figure Four Stretch (Right)44slowgluteships
- 35Figure Four Stretch (Left)23slowgluteships
- 36Cobra Stretch37slowcorelower back
- 37Puppy Pose42slowshouldersupper back
- 38Puppy Pose (Right Side)19slowshoulderslats
- 39Puppy Pose (Left Side)21slowshoulderslats
- 40Seated Breathing / Arm Raises46slowshoulderschest
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Frequently Asked Questions
How long is Workout 1?
This workout is 27 minutes long and includes 40 exercises. It is a moderate intensity Pilates workout led by Natalia Gunnlaugs.
What body parts does this workout target?
This workout targets spine, lower back, upper back, core, hamstrings, calves.
Do I need equipment for this workout?
No equipment needed. This is a bodyweight workout you can do at home.
Is this workout suitable for beginners?
Yes, this moderate workout is accessible for beginners. The trainer provides form cues and modifications throughout.