Workout 5

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!

Exercises in This Workout

1. 1

   Cat-Cow Stretch

   36slow

   spinecore
2. 2

   Spine Circles

   26slow

   spinecore
3. 3

   Downward-Facing Dog

   28slow

   hamstringscalves
4. 4

   Lunge Pulse (Right)

   20slow

   hipsquads
5. 5

   Lunge Twist and Elbow Tap (Right)

   28slow

   hipsspine
6. 6

   Half Split (Right)

   36slow

   hamstringslower back
7. 7

   Lunge Tricep Push-ups (Right)

   37smedium

   tricepsshoulders
8. 8

   Downward-Facing Dog

   15slow

   hamstringscalves
9. 9

   Lunge Pulse (Left)

   13slow

   hipsquads
10. 10

    Lunge Twist and Elbow Tap (Left)

    22slow

    hipsspine
11. 11

    Half Split (Left)

    31slow

    hamstringslower back
12. 12

    Lunge Tricep Push-ups (Left)

    30smedium

    tricepsshoulders
13. 13

    Downward-Facing Dog

    9slow

    hamstringscalves
14. 14

    Down Dog Toe Tap to Push-up

    42shigh

    shoulderschest
15. 15

    Bear Squat to Plank

    37smedium

    quadsshoulders
16. 16

    Plank Shoulder Taps

    24smedium

    coreshoulders
17. 17

    Child's Pose

    23slow

    lower backhips
18. 18

    Rest

    57slow
19. 19

    Weighted Glute Kickback (Left)

    30smedium

    gluteshamstrings
20. 20

    Glute Kickback Pulses (Left)

    18shigh

    glutes
21. 21

    Bird Dog Arm Circles (Right Arm)

    56smedium

    shoulderscore
22. 22

    Bird Dog Tricep Press (Right Arm)

    26shigh

    tricepsshoulders
23. 23

    Bird Dog Pulse Hold (Right Arm)

    25shigh

    glutesshoulders
24. 24

    Rest

    59slow
25. 25

    Weighted Glute Kickback (Right)

    32smedium

    gluteshamstrings
26. 26

    Glute Kickback Pulses (Right)

    15shigh

    glutes
27. 27

    Bird Dog Arm Circles (Left Arm)

    51smedium

    shoulderscore
28. 28

    Bird Dog Tricep Press (Left Arm)

    33shigh

    tricepsshoulders
29. 29

    Bird Dog Pulse Hold (Left Arm)

    32shigh

    glutesshoulders
30. 30

    Rest

    41slow
31. 31

    Alternating Side Plank Reach

    42shigh

    coreshoulders
32. 32

    Push-up to Down Dog

    56smedium

    chestshoulders
33. 33

    Downward-Facing Dog

    12slow

    shoulderscalves
34. 34

    Plank Side Steps

    20shigh

    coreshoulders
35. 35

    Plank Jacks (In-Out)

    34shigh

    coreshoulders
36. 36

    Plank Hold

    15shigh

    coreshoulders
37. 37

    Child's Pose

    40slow

    lower backshoulders
38. 38

    Rest

    28slow
39. 39

    Weighted Sit-ups

    38smedium

    coreshoulders
40. 40

    Single Leg Bicycle Crunch (Right)

    52smedium

    coreobliques
41. 41

    Single Leg Bicycle Crunch (Left)

    43smedium

    coreobliques
42. 42

    Rest

    23slow
43. 43

    Hollow Hold Scissor Kicks

    11shigh

    corelower back
44. 44

    Hollow Hold Static

    14shigh

    core
45. 45

    Rest

    52slow
46. 46

    Prone Scorpion Stretch (Left)

    32slow

    chestshoulders
47. 47

    Prone Scorpion Stretch (Right)

    27slow

    chestshoulders
48. 48

    Puppy Pose Variations

    58slow

    shouldersupper back
49. 49

    Seated Breaths

    31slow

    shoulderslungs

More Pilates Workouts

Day 7

23 min · Amelia Jane

Workout 6

22 min · Anastasia Zavistovskaya

Workout 2

23 min · Bonnie Lyall

Workout 3

23 min · Bonnie Lyall

Workout 5

19 min · Anastasia Zavistovskaya

Workout 4

47 min · Jessica Casalegno

Frequently Asked Questions