Pilates Strength

Workout of the Week
Pilates Strength

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
While this workout will be using interval training, Pilates is not about speed. As you perform these exercises be mindful of your strong core. Pilates as a practice uses slow, lengthening movements to focus on postural alignment, overall strength, and balance. Perform each exercise for about 30 seconds before moving onto the next exercise, taking small rests in between as needed. Complete each set 2 to 3 times total.

WARM-UP
woman demonstrating calf hold + arm hug woman demonstrating calf raise + shoulder squeeze
woman demonstrating wide squat + cross

 

LOWER BODY SET
EXERCISES AND MODIFICATIONS
Perform each exercise for about 30 seconds, taking small rests as needed. Complete each set 2-3 times total.
woman demonstrating squat + lateral leg raise woman demonstrating modified squat + lateral leg raise
woman demonstrating sumo squat hold + moving arms woman demonstrating modified sumo squat hold + moving arms
woman demonstrating chair pose pulse woman demonstrating modified chair pose pulse
woman demonstrating side leg lifts woman demonstrating modified side leg lifts
UPPER BODY SET
EXERCISES AND MODIFICATIONS
Perform each exercise for about 30 seconds, taking small rests as needed. Complete each set 2-3 times total.
woman demonstrating chaturanga push up woman demonstrating modified chaturanga push up
woman demonstrating reverse plank + kick woman demonstrating modified reverse plank + kick
woman demonstrating side plank reach up woman demonstrating modified side plank reach up
woman demonstrating side plank reach to ankle tap woman demonstrating modified side plank reach to ankle tap
COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. 
woman demonstrating lying leg hug woman demonstrating lying hip stretch
woman demonstrating inhale up exhale down

 

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