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Upper body Pilates class Half hour Pilates classes

Upper body Pilates class

Upper body focused class using hand weights designed to mobilise and strengthen into our upper body and arms

  • Difficulty: Moderate
  • Length: 28 minutes

The class begins in standing then continues into four-point kneeling and onto our backs. I would recommend using hand weighs 0.5-1kg in weight but please use whatever feels comfortable and suitable for you.

The class includes:

  • Standing chest opening and cleopatra
  • Abdominal curl
  • Arm curls
  • Squats with bicep curls
  • Triceps curls with leg lift
  • Roll downs
  • Four-point kneeling – triceps curls and arm pulses
  • Child pose stretch
  • Mini press
  • Threading the needle
  • Bridge with arm lifts
  • One leg stretch with bicep curl
  • Scissors and arm circles
  • One leg stretch with abdo prep
  • Triceps arms with double leg stretch
  • Rotation stretch
  • Glute and hamstring stretch
  • Sitting upper body reaches

The class starts with a warm-up in standing using hand weights. We begin by challenging our upper body with a chest opening and cleopatra movements. Then bring in some abdominal strength with an abdominal curl. We continue to work our arms with the weights with some bicep curls and squats and triceps curls and leg lifts. We then roll down and continue the class into four-point kneeling onto the mat.

In four-point kneeling we start by working our triceps again with some triceps curls and arm pulses.  We then use our body weight to strengthen into our arms with mini press sets before mobilising the upper body with a thread the needle movement.

Moving onto our backs on the mat we combine our arm and leg movements together with a bridge with arm lifts, scissors and arm circles and triceps curls and double leg stretch. We then cool down with a rotation stretch, glute and hamstring stretches. Finishing in sitting with some upper body reaches. 

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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.

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Full body toning with Pilates circle. Half hour Pilates classes

Full body toning with Pilates circle

Workout using the Pilates circle to support toning and to add resistance to movements.

  • Difficulty: Moderate
  • Length: 33 minutes

The class begins in standing and then continues into four-point kneeling, onto our sides and then onto our backs. The class includes movements to challenge muscles throughout the body so please remember to always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing Heel raises
  • Side bend
  • Side lunge with arm reaches
  • Forward reaches
  • Roll downs
  • Four-point kneeling – mini press
  • Swimming arms
  • Triceps pulses
  • Child pose stretch
  • Side lying – toe taps and double leg lift
  • Leg lift and fold
  • Single leg bridge
  • One leg stretch with abdo prep
  • Scissors
  • Criss-cross
  • Rotation stretch
  • Glute and hamstring stretches
  • Sitting spine twist

The class begins in sitting and we warm up into our legs with some heel raises and side lunges using the circle between our hands to help engage our core muscles. We then test our balance with some forward reaches. We mobilise through the spine with some roll downs and continue the class into four-point kneeling on the mat.

Using the circle under our diaphragm we work our upper body with some mini press, swimming arms and triceps pulses. We then move onto our sides and strengthen our glute muscle with some toe taps and a double leg lift with the circle between our legs. Continuing onto our sides we use the circle under our top hand to help engage our core with some leg lift and folds.

Moving onto our backs using the circle under one foot to begin with challenging our core and abdominals with a single leg bridge and a one leg stretch with abdo prep. Then using the circle between our hands, we continue to strengthen our core and abdominals with scissors and criss-cross movements. We then cool down with a rotation stretch, hamstring and glute stretches. Finishing the class in sitting with a spine twist. 

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.

Donate now
Full body foam roller class Half hour Pilates classes

Full body foam roller Pilates workout

Mat-based class using a foam roller to challenge our control and stability

  • Difficulty: Moderate
  • Length: 34 minutes

The class begins in standing and then continues into four-point kneeling, sitting and onto our backs on the mat. Please always work to a level that you feel safe and comfortable to do, particularly with more challenging exercise sequences.

This class includes:

  • Standing round the world stretch
  • Squats with heel raises
  • Back rotation and extension mobility
  • Split squat
  • Roll downs
  • Four-point kneeling abdominal curls
  • Cat stretch
  • Hamstring curls
  • Swimming
  • Child pose stretch
  • Plank
  • Sitting – tricep dips
  • Extension over roller
  • Hip twist and scissors
  • One leg stretch with abdo prep
  • Double leg stretch
  • Bridge with arm reaches
  • Rotation stretch
  • Glute/piriformis stretch
  • Hamstring stretch
  • Sitting upper body reaches, mermaid stretch

The class starts with a warm up in standing mobilising our spine with a round the world stretch and back rotation and extension stretch. We then work on our balance and control with a quat with heel raises and split squats. We then roll down into four-point kneeling to continue the class.

In four-point kneeling we challenge our strength and control with some abdominal curls. Then challenge our upper body stability using the roller under our hands with some hamstring curls, swimming and plank exercises. Moving into sitting we work our upper further with some triceps dips.

We then lie onto the roller to challenge our core control and strength with a hip twist and scissors movement. Continuing on the roller we add some abdominal strength with a one leg stretch with abdo prep. We then use the roller between our hands for a modified double leg stretch and upper body stretch with a bridge movement. On our backs we start to cool down with rotation stretch, glute and piriformis stretch. Finishing the class in sitting with some upper body reaches and mermaid stretches.

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.

Donate now
Total body pilates with resistance band Long Pilates classes

Total body resistance band Pilates workout

All-over Pilates workout using the resistance band to add resistance to both our arm and leg movements.

  • Difficulty: Moderate
  • Length: 40 minutes

The class begins in standing then continues into four-point kneeling our fronts and onto our backs. Please remember to always work to a level that feels comfortable and suitable for you.

This class includes:

  • Standing arm reaches and toy soldier movement
  • Lunge with arm raises
  • Forward reach
  • Side bend and round the world stretch
  • Roll downs
  • Tail swish
  • Swimming
  • Leg lift and toe tap
  • Tricep curls
  • Swan dive
  • Cobra stretch
  • One leg stretch
  • One leg circle
  • Double leg stretch
  • Bridge
  • Rotation stretch
  • Glute and hamstring stretch
  • Sitting chest opening and upper body reaches

The class begins with a standing warm up using the band to add resistance to some arm reaches and toy soldier movements. We then continue to add resistance with arm movements using the band with some arm raises and lunges. We then challenge our balance with some forward reaches keeping the band between our hands. We then roll down onto the mat and continue the class into four-point kneeling. In this position we use the band to add resistance and challenge our control to swimming and leg lift and lower movements. Using the band between our arms in this position we then challenge our upper body strength with some triceps curls.

Moving onto our fronts we use the band across our backs to add some resistance to our swan dive movement and stretch into extension with a cobra stretch. Onto our backs on the mat we then use the band to add some resistance to our legs with a one leg stretch and one leg circle. Then with the band across our pelvis we add some additional resistance to a bridge movement.

We then cool down with a rotation stretch, glut and hamstring stretches on our backs. Then finish the class in sitting with some chest opening and upper body reaches.

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.

Donate now
Shoulder mobility class Easier classes

Shoulder and upper body mobility

Mat based class designed to gently stretch and strengthen throughout the shoulder.

  • Difficulty: Easier
  • Length: 31 minutes

The class begins in standing to warm up and then continues into four-point kneeling, our fronts and onto our backs. The class is suitable for most levels however, if you have any underlying shoulder conditions and find any of the exercises painful, please seek advice from a health professional.

This class includes:

  • Standing dumb waiter and cleopatra stretch
  • Book opener
  • Squat with arm pulses
  • Shoulder rolls and side bend
  • Roll downs
  • 4-point kneeling Cat stretch
  • Shoulder taps
  • Leg pull in prone prep
  • Child pose
  • Thread the needles
  • Breaststroke with hundreds arms
  • Swan dive
  • Deep neck flexor activation
  • Scapula isolations
  • Arm scissors with opposite leg stretch
  • Chicken wings with combined bridge
  • Double leg stretch
  • Knee hugs, lumbar rotation
  • Sitting upper body reaches, neck stretches

The class begins with a gentle warm up in standing with exercises to mobilise and stretch through the upper body. We then combine some squats with arm pulses and side bend stretches. We then roll down into four-point kneeling and continue to mobilise and stretch into our upper back and shoulders with a cat stretch and thread the needle movements. We also begin some shoulder strengthening in this position with some shoulder taps and leg pull in prone prep.

Moving down onto our fronts on the mat we work on strengthening around the shoulder blade region with breaststroke exercise and into our neck and upper back with a swan dive movement. We then move onto our backs and begin by engaging our deep neck flexor muscles in our necks. We then mobilise into the shoulder with some arm scissors and chicken wings, adding in some opposite leg movements and bridges to challenge our core control. We then bring our arm and leg movements together with a double leg stretch. We then cool down with a gentle rotation stretch and finish with some neck and upper body 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.

Donate now
Easier full length class Easier classes

Full length Pilates workout

Simple yet testing full length Pilates class working to mobilise and strengthen throughout the body.

  • Difficulty: Easier
  • Length: 42 minutes

The class is suitable for most levels and demonstrates options for the exercises as much as possible, but please always work to a level that you feel comfortable and safe to do. The class begins in standing to warm-up then continues onto our backs and sides on the mat.

This class includes:

  • Standing spine twist
  • Balance series
  • Leg lift and toe taps
  • One leg circle in standing
  • Abdominal curl and stretch
  • Roll downs
  • Arm scissors with bridge
  • One leg circle
  • Abdo prep and combined scissors
  • Double leg stretch
  • Cycling legs
  • Side lying – combined side kick and leg lift sideways
  • Half moon
  • Arm openings
  • Opposite arm and leg stretch
  • Glute/piriformis stretch
  • Hamstring stretch
  • Sitting bow and arrow stretch, neck stretch and Y stretch

The class begins in standing mobilising through our upper backs with a spine twist. We then challenge our balance with a balance series and leg control with a leg lift and toes taps and one leg circle. We then engage our abdominals with an abdominal curl and stretch movement before mobilising the spine with some roll downs.

We then continue down onto our backs on the mat and combine some arm and leg movements with arm scissors and bridge exercise and a double leg stretch. We also work on engaging our abdominals further with a combined abdo prep and scissors movement and cycling legs. Moving onto our sides we work on our core and glute strength with a combined side kick and leg lift sideways movement and a half moon exercise. We also mobilise through our upper backs on our side with an arm opening movement.

We then cool down onto our backs on the mat with an opposite arm and leg movement, glute stretch, and hamstring stretch. We then finish the class in sitting with a bow and arrow stretch, neck stretches and ‘Y’ stretch.

 

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.

Donate now
Everyday full body Pilates Half hour Pilates classes

Everyday full-body Pilates workout

Great anytime Pilates class including a range of exercises to work throughout the body

  • Difficulty: Moderate
  • Length: 31 minutes

This is a mat-based class which includes a range of exercises to work throughout the body. The class begins in standing, into four-point kneeling and onto our backs. Please always work to a level that you feel safe and comfortable to do, particular on the more challenging exercise sequences.

This class includes:

  •  Standing book opener
  • Y stretch with heel raises
  • Standing scissors and hip twist
  • Squats with pulses
  • Side plie with side bend
  • Roll downs
  • Four-point kneeling cat stretch
  • Tricep dips
  • Fire hydrants
  • Child pose stretch
  • Scapula isolations with arm scissors
  • Arm cricles to abdo prep
  • Scissors
  • Hundreds
  • Glute and hamstring stretches
  • Sitting – mermaid stretch

The class begins in standing warming up through our arms with a book opener and Y stretch. We then work into our les with a combined standing scissors and hip twist movements and then into squats. We then mobilise through the spine with a side plie with side bend and roll downs.

Moving into four-point kneeling we continue to work both our arms and legs with some triceps dips, fire hydrants and leg kicks. Then come down onto our backs onto the mat and work on some upper body movement control with some scapula isolations and arm scissors. We then continue with some arm circles and bring in some abdo prep movement. We then challenge our core and abdominals with scissors and hundreds exercises.

We then coold down with a rotation stretch, glute and hamstring stretches. Finishing the class into sitting with chest opening and mermaid stretch. 

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.

Donate now
Full body resistance band Pilates Half hour Pilates classes

Full body resistance band Pilates class

Mat-based class using the resistance band to add an extra challenge and variety to the movements.

  • Difficulty: Moderate
  • Length: 37 minutes

The class begins with a warm-up in standing then continues down onto the mat on our backs and our sides. Please remember to always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing bow and arrow stretch
  • Squats with shoulder row
  • Arm and leg reaches
  • Around the world stretch
  • Roll downs
  • One leg circle and windscreen wipers
  • Modified one leg stretch
  • Abdo prep and leg lower
  • Criss-cross
  • Scissors
  • Side lying side kicks
  • Leg circle and leg lift sideways
  • Arm opening stretch
  • Glute stretch
  • Hamstring stretches
  • Sitting – y stretch and side bend

The class begins with a warm up in standing using the band between our hands, adding some additional resistance to our upper body movements. We warm up through our legs with some squats and add some upper body strengthening with a shoulder row. We then work on our balance and control with some arm and leg reaches. We then mobilise the upper body and spine with around the work stretch and some roll downs.

We then continue the class down onto our backs on the mat. We begin by using the band around our feet and challenge our hip and core control with a one leg circle and windscreen wipers. Continuing with the band around our feet we challenge our core with a one leg stretch then add in some abdominal stretching with an abdo prep and leg lower. Using the band between our hands we continue to strength our abdominals with a criss-cross and scissors movements – combining some arm reaches as well.

Moving onto our sides we work on our glute muscles with a side kick, circles and leg lift sideways movements before stretching out our upper body with an arm opening stretch. We move back onto our backs to stretch out our glute and hamstring muscles.  Then finish in sitting with a ‘Y’ stretch and side bend movement.

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.

Donate now
Arm strength and core control Pilates classes

Arm strength and core control

Pilates workout focused on core and upper body strengthening.

  • Difficulty: Tough
  • Length: 18 minutes

There is the option of using some hand weights during the class (I would recommend 0.5kg-1kg weights) but use what you feel comfortable and suitable for you. The class begins in standing then continues into four-point kneeling, supine, and sitting. There are some challenging exercise sequences included in the class so please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing toy soldier
  • Squats with bicep curls
  • Side plie with arm rotations
  • Roll downs
  • Four-point kneeling biceps curl and leg lift
  • Triceps curls
  • Child pose
  • Double leg stretch
  • Criss-cross
  • Sitting horizontal abduction
  • Sitting – Y stretch

The class begins in standing warming up through our arms and legs with a toy soldier movement. We then continue to strengthen our upper body using the hand weights with some arm lifts and lowers and combine some bicep curls with squats. We then roll down into four-point kneeling onto the mat. In this position we combine some bicep curls and leg lifts and continue to work our upper body strengthening with some triceps curls.

We then move down onto our backs and work on our upper body and core control with a double leg stretch and then bring in some abdominal and oblique strengthening with a criss-cross exercise. We then cool down with a rotation stretch and finish with some upper body 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.

Donate now