Workout 3 is a moderate pilates workout led by Natalia Gunnlaugs on StarFit. It contains 36 exercises and lasts 24 minutes, targeting spine, chest, upper_back, shoulders, hamstrings, lower_back, neck, full_body, core, glutes, quads, calves, triceps, hips, cardio, arms, outer_thighs, inner_thighs, obliques, hip_flexors.
Workout 3
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
23:60
Energy Level
moderate
Exercises
36
Category
Pilates
Target Areas
What's Inside
36 exercises · 24 min
Natalia Gunnlaugs
Form-Focused
Exercises in This Workout
- 1Standing Cat/Cow with Cactus Arms58slowspinechest
- 2Forward Fold to Halfway Lift Flow30slowhamstringslower back
- 3Ragdoll Fold49slowlower backhamstrings
- 4Walkout Plank & Squat Ladder2 minhighfull bodycore
- 5Downward Dog32slowshoulderscalves
- 6Downward Dog to Cobra Flow2 minmediumshoulderschest
- 7Bear Hover to Down Dog Flow34smediumcoreshoulders
- 8Bear Hover Hold24shighcoreshoulders
- 9Bear Hover with Leg Extensions22shighcoreglutes
- 10High Plank to Bear Hover Steps29shighcoreshoulders
- 11Child's Pose42slowlower backhips
- 12Weighted Jumping Jacks28shighfull bodyshoulders
- 13Standing Shoulder Press35smediumshouldersarms
- 14Curtsy Lunges34smediumglutesquads
- 15Static Lunge Pulse (Right Leg Back)19shighglutesquads
- 16Static Lunge with Front Arm Raise (Right Leg Back)16shighglutesquads
- 17Static Lunge with Arm Pulses (Right Leg Back)16shighglutesquads
- 18Static Lunge (Left Leg Back)24shighglutesquads
- 19Static Lunge Pulse (Left Leg Back)14shighglutesquads
- 20Static Lunge with Front Arm Raise (Left Leg Back)17shighglutesquads
- 21Static Lunge with Arm Pulses (Left Leg Back)19shighglutesquads
- 22Squat with Cross Punches29smediumquadsglutes
- 23Sumo Squat Hold with Heel Lifts26shighinner thighsquads
- 24Weighted Jumping Jacks (Round 2)39shighfull bodyshoulders
- 25Push-up to Side Plank50shighchestshoulders
- 26Plank to Down Dog Toe Tap43smediumcoreshoulders
- 27Plank Saw25shighcoreshoulders
- 28Mountain Climbers19shighcorecardio
- 29Child's Pose40slowlower back
- 30Prone Opposite Arm/Leg Lift38smediumlower backglutes
- 31Superman Pulses22shighlower backglutes
- 32Burpees31shighfull bodycardio
- 33Low Lunge Stretch Sequence (Right)51slowhip flexorschest
- 34Low Lunge Stretch Sequence (Left)51slowhip flexorschest
- 35Thread the Needle Stretch (Left)29slowshouldersupper back
- 36Thread the Needle Stretch (Right)22slowshouldersupper back
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Frequently Asked Questions
How long is Workout 3?
This workout is 24 minutes long and includes 36 exercises. It is a moderate intensity Pilates workout led by Natalia Gunnlaugs.
What body parts does this workout target?
This workout targets spine, chest, upper back, shoulders, hamstrings, lower back.
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.