Full body strength and conditioning

Full body strength and conditioning

Challenging Pilates workout focused on working on strength and conditioning throughout the body.

  • Difficulty: Tough
  • Length: 35 minutes

The class begins in standing then continues in four-point kneeling, side lying and onto our backs on the mat. The class includes some challenging exercise sequences so please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing corkscrew and side bend
  • Squats with heel raises
  • Forward reaches
  • Roll downs
  • Four-point kneeling leg pull in prone
  • Child pose stretch
  • Leg lift and lower
  • Side kick
  • Side bend with clams
  • Hip twists with arm opening
  • One leg stretch
  • Criss-cross
  • Cycling
  • Rotation stretch
  • Hamstring and glute stretch
  • Sitting rope climb and spine twist

The class begins with a warm up in standing mobilising the upper spine then continues with some leg strengthening with squats and heel raises. We then challenge our balance and control with some forward reaches before rolling down into four point kneeling on the mat to continue the class. We work on our upper body and core strength with a leg pull in prone and add some hamstring curls for an extra challenge. We then lower onto our elbows and extend each leg for a leg lift and lower as well as some leg fold and stretches. We stretch out from this position with a child pose stretch.

Moving onto our sides with challenge our core and glute muscle control with a side kick. We then add some upper body strength lifting up into a side bend. After our side sequence we move onto our backs on the mat and bring in some abdominal strengthening with a one leg stretch, criss-cross and cycling movements. We then cool down with a gentle spine, glute and hamstring stretches. Finishes the class with some gentle stretches in sitting.

Pay what you feel

Support Pilates Live

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.

  • Sue

    Definitely feeling the benefit of these classes. The hill didn’t seem as steep today! Thank you. 🙂

  • Molly

    Another good class; I appreciated the side bend with clams and even did a full side plank a few times!

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