Workout 4 is a moderate pilates workout led by Natalia Gunnlaugs on StarFit. It contains 44 exercises and lasts 30 minutes, targeting core, chest, hips, lower_back, quads, hip_flexors, glutes, spine, hamstrings, full_body, obliques, shoulders, outer_thighs, arms, legs, triceps.
Workout 4
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
29:22
Energy Level
moderate
Exercises
44
Category
Pilates
Target Areas
What's Inside
44 exercises · 29 min
Natalia Gunnlaugs
Form-Focused
Exercises in This Workout
- 1Deep Breathing34slowcorechest
- 2Single Leg Circles (Right)30slowcorehips
- 3Single Leg Lower and Lift (Right)28smediumcorequads
- 4Single Leg Circles (Left)30slowcorehips
- 5Single Leg Lower and Lift (Left)28smediumcorequads
- 6Articulating Glute Bridge40slowglutesspine
- 7Glute Bridge with Crunch26smediumglutescore
- 8Glute Bridge Pulse10smediumgluteshamstrings
- 9Hollow Hold with Extension34shighcorelower back
- 10Hollow Hold Flutter Kicks10shighcorehip flexors
- 11Rest10slowfull body
- 12Side Plank Reach Under (Right)40smediumobliquesshoulders
- 13Side Plank Hip Dips (Right)32shighobliquescore
- 14Kneeling Oblique Twist with Leg Pulse (Right)38smediumobliqueships
- 15Kneeling Leg Circles (Left Leg)31smediumgluteships
- 16Kneeling Side Crunch (Left Leg)27smediumobliquescore
- 17Low Plank Hip Dips22shighcoreobliques
- 18Low Plank Hip Dips with Pulse21shighcoreobliques
- 19Slow Mountain Climbers17shighcoreshoulders
- 20Mountain Climbers with Hold24shighcoreshoulders
- 21Child's Pose32slowlower backhips
- 22Side Plank Reach Under (Left)41smediumobliquesshoulders
- 23Side Plank Hip Dips (Left)28shighobliquescore
- 24Kneeling Oblique Twist with Leg Pulse (Left)40smediumobliqueships
- 25Kneeling Leg Circles (Right Leg)28smediumgluteships
- 26Kneeling Side Crunch (Right Leg)31smediumobliquescore
- 27Low Plank Hip Dips (Round 2)22shighcoreobliques
- 28Low Plank Hip Dips with Pulse (Round 2)21shighcoreobliques
- 29Plank Walk-Ups (Commandos)26shighshoulderscore
- 30Child's Pose33slowlower backshoulders
- 31Side Lying V-Up / Twist (Right)33smediumobliquescore
- 32Side Lying V-Up / Twist (Left)44smediumobliquescore
- 33Single Leg Stretch with Dumbbell Crunch (Right)39smediumcorearms
- 34Single Leg Stretch with Dumbbell Crunch (Left)26smediumcorearms
- 35Double Leg Lower & Lift with Dumbbells23shighcorearms
- 36Scissor Kicks with Dumbbells25shighcorelegs
- 37Rest22slowlower back
- 38Cobra Stretch34slowcorelower back
- 39Seated Side Stretch (Right)25slowobliquesshoulders
- 40Seated Side Stretch (Left)11slowobliquesshoulders
- 41Seated Shoulder Stretch (Right)10slowshoulders
- 42Seated Shoulder Stretch (Left)10slowshoulders
- 43Seated Triceps Stretch (Left)15slowtricepsshoulders
- 44Seated Triceps Stretch (Right)13slowtricepsshoulders
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Frequently Asked Questions
How long is Workout 4?
This workout is 30 minutes long and includes 44 exercises. It is a moderate intensity Pilates workout led by Natalia Gunnlaugs.
What body parts does this workout target?
This workout targets core, chest, hips, lower back, quads, hip flexors.
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.