advanced full body

Advanced full body Pilates workout

Tough mat-based class challenging the control of movements throughout the body.

  • Difficulty: Tough
  • Length: 43 minutes

The class starts with a warm up in standing then continues own onto the mat in four-point kneeling, high kneeling

This is a mat-based class which aims to challenge the whole body. We begin the class by warming up in standing then roll down to continue the class onto the mat. During the class we work through some tough exercise sequences to strengthen the upper body, glutes and core muscles. Please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing squats with arm circles
  • Modified standing Scissor
  • Side step lunges
  • Forward and backwards lunges
  • Roll downs
  • Cat stretch
  • Plank with rotation to side plank
  • Child pose stretch
  • Leg extensions and one leg circles in four-point kneeling
  • Swan dive with arm reaches
  • Hamstring curls
  • Cobra
  • Modified clam on elbows
  • Side lying toe taps
  • Scissors
  • Hundreds
  • Criss-cross
  • Glute and hamstring stretches
  • Upper body stretches in sitting

We start the class in standing and warm up through our arms and legs with some squats with arm circles. We then begin to challenge our strength and control with some scissor legs and lunges. From standing we then roll down into four-point kneeling and work on our upper body and core muscle strength with a plank, rotating into a side plank for an extra challenge.  Moving down onto our fronts we work our upper body further with a swan dive movement and stretch out into a cobra stretch.

From here we move onto our sides and come up onto our elbows to work our legs with modified clam as well as engaging our obliques with a side bend movement. Down onto our sides we work our glutes further with a toe tap movement and then stretch out our upper body with an arm opening stretch.

Coming onto our backs we continue to strengthen our core and abdominal muscles with scissors, hundreds and criss-cross exercises. We then gently stretch out through our back and legs before finishing with some upper body stretches in sitting.

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All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

  • Molly

    Another useful class. I always appreciate being reminded to use toe muscles to assist the bent knees from side to side in the stretches!

  • Mary Howell

    Great session, thank you thoroughly enjoyed it

  • Astra

    Great class. Thank you 🙂

    1. Vicky

      You’re welcome Astra :). Glad you enjoyed it.

  • Amanda

    Excellent class. Thank you

  • Sue

    Really enjoyed the class and the new exercises. Thank you!

    1. Vicky

      Thanks Sue. Glad you enjoyed it!

  • Jane

    Great class, very good combination of exercises.

  • Evelyn

    Fantastic class, congratulations! Really enjoyed it!

  • Sharon Eames

    Did this class over a year on. Very challenging but managed to do it and glad I did.

    1. Vicky

      Nice one Sharon 🙂 Thanks for your comment.

  • samantha

    Another great class. Enjoyed it. Thanks Vicky

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