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28-Day Wall Pilates Challenge - Day 15 is a gentle pilates workout led by Amelia Jane on StarFit. It contains 22 exercises and lasts 21 minutes, targeting spine, upper_back, lower_back, chest, shoulders, triceps, core, arms, calves, hamstrings, full_body, hip_flexors, glutes, quads, neck.

Part of: Wall Pilates 28-Day
21 minEnergy gentlespine

28-Day Wall Pilates Challenge - Day 15

gentlePilatesAmelia Jane22 exercises

Workout Details

Duration

20:57

Energy Level

gentle

Exercises

22

Category

Pilates

Target Areas

spineupper backlower backchestshoulderstricepscorearmscalveshamstringsfull bodyhip flexorsglutesquadsneck

What's Inside

1
Wall Cat-Cow36s
2
Thoracic Spine Rotation31s
3
Child's Pose to Narrow Push-up1m 20s
4
Child's Pose to Wide Push-up55s
5
Downward Dog Stretch21s

22 exercises · 21 min

Amelia Jane

Amelia Jane

Form-Focused

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Exercises in This Workout

  1. 1
    Wall Cat-Cow
    36slow
    spineupper back
  2. 2
    Thoracic Spine Rotation
    31slow
    spineupper back
  3. 3
    Child's Pose to Narrow Push-up
    2 minmedium
    tricepschest
  4. 4
    Child's Pose to Wide Push-up
    55smedium
    chestshoulders
  5. 5
    Downward Dog Stretch
    21slow
    shoulderscalves
  6. 6
    Down Dog to Wall Plank
    46shigh
    coreshoulders
  7. 7
    Down Dog to Plank Knee to Chest
    42shigh
    coreshoulders
  8. 8
    Bird Dog (Left Arm, Right Leg)
    2 minmedium
    corelower back
  9. 9
    Wall Pike Leg Lift (Right Foot on Wall)
    2 minhigh
    shoulderscore
  10. 10
    Bird Dog (Right Arm, Left Leg)
    48smedium
    corelower back
  11. 11
    Wall Pike Leg Lift (Left Foot on Wall)
    2 minhigh
    shoulderscore
  12. 12
    Bulgarian Split Squat (Left Foot on Wall)
    2 minhigh
    quadsglutes
  13. 13
    Standing Arabesque (Right Leg Stabilizing)
    2 minhigh
    gluteshamstrings
  14. 14
    Calf and Hamstring Stretch (Left Foot Forward)
    23slow
    calveshamstrings
  15. 15
    Bulgarian Split Squat (Right Foot on Wall)
    2 minhigh
    quadsglutes
  16. 16
    Standing Arabesque (Left Leg Stabilizing)
    59shigh
    gluteshamstrings
  17. 17
    Calf and Hamstring Stretch (Right Foot Forward)
    20slow
    calveshamstrings
  18. 18
    Side Plank (Left Forearm)
    2 minhigh
    coreshoulders
  19. 19
    Forearm Plank
    33smedium
    coreshoulders
  20. 20
    Side Plank (Right Forearm)
    52shigh
    coreshoulders
  21. 21
    Forearm Plank (Heels on Wall)
    44shigh
    coreshoulders
  22. 22
    Cool Down Stretches
    2 minlow
    full bodyshoulders

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Frequently Asked Questions

How long is 28-Day Wall Pilates Challenge - Day 15?

This workout is 21 minutes long and includes 22 exercises. It is a gentle intensity Pilates workout led by Amelia Jane.

What body parts does this workout target?

This workout targets spine, upper back, lower back, chest, shoulders, triceps.

Do I need equipment for this workout?

You will need: mat, wall, mat. Some exercises can be modified to use no equipment.

Is this workout suitable for beginners?

Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.

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