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28-Day Wall Pilates Challenge - Day 17 is a gentle pilates workout led by Amelia Jane on StarFit. It contains 32 exercises and lasts 21 minutes, targeting spine, upper_back, shoulders, core, hamstrings, calves, hip_flexors, triceps, chest, quads, glutes, outer_thighs, hips, full_body, inner_thighs, lower_back, obliques.

Part of: Wall Pilates 28-Day
21 minEnergy gentlespine

28-Day Wall Pilates Challenge - Day 17

gentlePilatesAmelia Jane32 exercises

Workout Details

Duration

20:14

Energy Level

gentle

Exercises

32

Category

Pilates

Target Areas

spineupper backshoulderscorehamstringscalveship flexorstricepschestquadsglutesouter thighshipsfull bodyinner thighslower backobliques

What's Inside

1
Thoracic Spine Stretches30s
2
Wall Plank Hip Push Backs37s
3
Wall Plank Heel Raises25s
4
Wall Plank Hip Push Backs (Heels High)27s
5
Wall Mountain Climbers (Slow)28s

32 exercises · 20 min

Amelia Jane

Amelia Jane

Form-Focused

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Exercises in This Workout

  1. 1
    Thoracic Spine Stretches
    30slow
    spineupper back
  2. 2
    Wall Plank Hip Push Backs
    37slow
    corehamstrings
  3. 3
    Wall Plank Heel Raises
    25smedium
    calvescore
  4. 4
    Wall Plank Hip Push Backs (Heels High)
    27smedium
    coreshoulders
  5. 5
    Wall Mountain Climbers (Slow)
    28smedium
    corehip flexors
  6. 6
    Wall Mountain Climbers (Fast)
    18shigh
    coreshoulders
  7. 7
    Wall Tricep Extensions
    45shigh
    tricepsshoulders
  8. 8
    Chest Stretch
    9slow
    chestshoulders
  9. 9
    Bulgarian Split Squats (Left Leg)
    2 minhigh
    quadsglutes
  10. 10
    Bulgarian Split Squat Hold with Arm Movements (Left Leg)
    32shigh
    quadsglutes
  11. 11
    Standing Wall Glute Kickbacks (Left Leg)
    2 minmedium
    gluteshamstrings
  12. 12
    Standing Wall Fire Hydrants (Left Leg)
    42shigh
    outer thighsglutes
  13. 13
    Standing Wall Leg Extensions (Left Leg)
    39shigh
    outer thighsglutes
  14. 14
    Calf Stretches
    33slow
    calveshamstrings
  15. 15
    High Wall Mountain Climbers
    40smedium
    corehip flexors
  16. 16
    High Wall Tricep Extensions
    31shigh
    tricepsshoulders
  17. 17
    Bulgarian Split Squats (Right Leg)
    2 minhigh
    quadsglutes
  18. 18
    Bulgarian Split Squat Hold with Arm Movements (Right Leg)
    33shigh
    quadsglutes
  19. 19
    Standing Wall Glute Kickbacks (Right Leg)
    55smedium
    gluteshamstrings
  20. 20
    Standing Wall Fire Hydrants (Right Leg)
    27shigh
    outer thighsglutes
  21. 21
    Standing Wall Leg Extensions (Right Leg)
    32shigh
    outer thighsglutes
  22. 22
    Calf Stretch & Transition
    24slow
    calvesfull body
  23. 23
    Wide Squats with Arm Sweeps
    2 minmedium
    quadsglutes
  24. 24
    Lying Single Leg Wall Taps (Right Leg)
    33smedium
    corelower back
  25. 25
    Lying Single Leg Crunches (Right Leg)
    22smedium
    coreupper back
  26. 26
    Lying Single Leg Wall Taps (Left Leg)
    18smedium
    corelower back
  27. 27
    Lying Single Leg Crunches (Left Leg)
    20smedium
    coreupper back
  28. 28
    Lying Double Leg Wall Taps
    35shigh
    corelower back
  29. 29
    Lying Double Leg Wall Taps with Hip Lift
    29shigh
    corelower back
  30. 30
    Double Leg Stretch (Scissors)
    58shigh
    corehip flexors
  31. 31
    Oblique Twists (Bicycle Crunches)
    54shigh
    coreobliques
  32. 32
    Spinal Twist & Cool Down
    47slow
    spinelower back

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Frequently Asked Questions

How long is 28-Day Wall Pilates Challenge - Day 17?

This workout is 21 minutes long and includes 32 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, shoulders, core, hamstrings, calves.

Do I need equipment for this workout?

You will need: 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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