Challenging full body Pilates workout
Tough mat-based class designed to work throughout the body.
- Difficulty: Tough
- Length: 40 minutes
The class begins in standing then continues onto the mat into four-point kneeling, high kneeling, onto our sides and backs. The classes includes some tough exercise sequences so please always work to a level that you feel safe and comfortable to do.
This class includes:
- Standing Y stretch and heel raises
- Standing abdominal curl
- Clam
- Side plie
- Lunges
- Roll down
- Four-point kneeling fold and kick
- Donkey kicks
- Leg pull in prone with leg lift
- High kneeling lift and lower and side kick
- Side lying scissors
- Arm opening
- One leg stretch with abdo prep
- Bridging with scissors
- Criss-cross
- Rotation stretch
- Glute and hamstring stretches
- Sitting bow and arrow stretch and mermaid stretch
The class begins in standing and warms up through our arms and legs with a Y stretch with heel raises. We then bring in some abdominal muscle activation with a standing abdominal curl and work into our glute muscles with a standing clam. We then stretch through the back with a side bend stretch and then move into a lunge position to challenge our legs further. We then roll down into four-point kneeling and challenge our leg control and glute strength with some fold and kicks and donkey kicks. Continuing in four-point kneeling we then challenge our core, abdominals and upper body with a leg pull in prone with a leg lift.
We then move into a high kneeling position and continue to challenge our glute strength and muscle control with a leg lift and lower and side kick movement. Moving down into side lying we then challenge our core and legs further with a scissors movement. We then recover with an arm opening stretch. After repeating on the opposite side we then move onto our backs and continue to strengthen into our core and abdominals with a bridge with scissor legs and criss-cross movements. We then cool down with a gentle rotation stretch and stretches for our glute and hamstring muscles. Finishing the class in sitting with a bow and arrow and mermaid stretch.
11 COMMENTS
Thanks for a class which restored some of my energy after a week with a head cold!
You’re welcome. Sorry to hear you’ve been unwell :\
A really good workout today – thankyou.
Excellent class – really enjoyed the challenges.
I thought I would try a more moderate class as I have felt a bit under the weather lately. Then I saw this class and thought I would have a go. It is very challenging. This is the second time I’ve done it and am vey sore in the muscles after the first time. I will keep at it until I can do it without any soreness. Glad I have done it.
Brilliant class, loved it. Many thanks
The full body class certainly was challenging and I really feel as though I’ve worked hard although I’ll probably ache tomorrow! 😅
Thanks Vicky
Thanks Linda – so pleased you enjoyed the class
A great class,. There aren’t many long tough classes, I would appreciate some 50-60 minute ones, Thank you.
Great class. I can’t do one of the exercises ‘ Kneeling lift and lower side kick’ is a bit beyond me. I can lift my leg like a lump of lead but not very high. Obviously whatever muscle that uses is in a pretty dormant state. Are there other exercises which target this muscle?
Hi Susan, Yes that is a really tough exercise! That exercise particularly targets the glute muscles, in particular your glute medius muscle. Other exercises that can help work on this include side lying leg lift sideways – this is when you are lying on your side and lift your top leg out straight to the side. The clam also works on these muscles. Other exercises such as a side kick in side lying or toe tapping forward and back work on these muscles. You can also work on these into four-point kneeling with exercises such as fire hydrants and donkey kicks, in four-point kneeling tapping the leg to the side and across the body. There are a few ideas anyway! I hope that’s of some help. Best wishes, Vicky