fbpx
upper body workout with hand weights 20-39 mins

Upper body Pilates workout with hand weights

Pilates class with hand weights focusing on strengthening the upper body

  • Difficulty: Moderate
  • Length: 32 minutes

I would recommend 0.5kg or 1kg weights but if you don’t have any weights then grab a tin from the kitchen cupboard to use! The class begins in standing then continues into four-pint kneeling and onto our backs. Please always remember to work to a level that you feel is suitable for you and only use a weight that feels comfortable. 

This class includes:

  • Standing bicep curl and arm lift above head
  • Robot arms
  • Shoulder flys
  • Single leg stand with arm raises
  • Side bend and arm reaches
  • Forward lunge and bicep curls 
  • Roll downs 
  • Four-point kneeling cat stretch 
  • Swimming
  • Bent row and straight row
  • Child pose 
  • Plank 
  • Marches
  • Hip twist with opposite arm opening
  • Chest press with scissors
  • Bridge with triceps curl 
  • Opposite arm and leg stretch 
  • Rotation stretch 
  • Sitting side bend and tree hug
  • Spine twist and arm reaches

The class begins in standing working our biceps with some bicep curls and arm lifts. Then we work on our movement control with some robot arms before strengthening our upper back with some shoulder flys. We then challenge our balance with a one leg stand and work the upper body with some arm raises. We then add some combined arm and leg movements with a side bend and stretch and forward lunge with bicep curls. We then mobilise our spines and roll down into four-point kneeling. In this position we start by stretching the spine with a cat stretch then work on our strength and control with a swimming movement and bent and straight rows. We then challenge our upper body and abdominal muscles with a plank exercise. 

Continuing down onto our backs on the mat we begin to combine our arm and leg movements with some marches, chest press with scissors and a bridge with triceps curls. We then cool down without the weights with an opposite arm and leg stretch and rotation stretch. Finishing in sitting with a side bend and tree hugs and spine twist 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.

full body resistance band Pilates workout 40+ mins

Full body resistance band Pilates workout

Full body Pilates class using the resistance band to add some variety and challenge to our exercises

  • Difficulty: Moderate
  • Length: 43 minutes

The class begins in standing then continues onto our sides, backs and into sitting. The class includes a range of exercises but please always remember to work to a level that you feel safe and comfortable to do. 

This class includes: 

  • Standing arm and heel raises
  • Shoulder press and squat
  • Side plie and side bend 
  • Forward reaches
  • Bicep curls 
  • Triceps curls
  • Roll downs
  • Side lying side kick and leg lift
  • Clam 
  • Arm opening
  • One leg stretch
  • One leg circle
  • Double leg stretch with abdo prep
  • Criss-cross
  • Bridging with arm raises
  • Rotation stretch
  • Sitting shoulder row
  • Oblique roll backs
  • Spine twist
  • Opposite arm and leg 
  • Glute and hamstring stretches
  • Sitting chest opening and mermaid stretches

 The class begins in standing warming up our arms and legs with arm and heel raises. We then begin to challenge our upper body strength and control using the resistance band with shoulder press, side plie with arm reaches, biceps and triceps curls. We also challenge our balance with some forward reaches. We then roll down and continue the class onto our sides on the mat. 

Onto our sides we strengthen our glute muscles with a side kick and clam movements. Staying on our sides we also mobilise our upper body with an arm opening stretch. We then move onto our backs and continue the class. Using the band around our feet to begin with we work our leg and control with a one leg stretch and lower, one leg circle and double leg stretch with abdo prep. We then use the band between our hands for a criss-cross and bridge with arm raises. 

Moving into sitting we continue to work our upper body with the band with a shoulder row, then challenge our abdominals further with an oblique roll back. We then begin to cool down with a spine twist, then onto our backs with an opposite arm and leg stretch, glute and hamstring stretches. Finishing the class in sitting with a 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.

chair pilates class three 05-19 mins

Chair Pilates – class three

Chair-based Pilates class using hand weights to add variety and extra challenge

  • Difficulty: Easier
  • Length: 12 minutes

The class includes hand weights for some of the exercises in the class, but this is optional. I would recommend weights about 0.5-1kg in weight as a guide but please use whatever you feel comfortable with. If you do not have any weights, then just grab a tin, or jar out the cupboard that you can comfortably hold in your hand. If possible, use a chair without arms and try to avoid leaning back into the chair during the class if you are able. The class is suitable for most levels but as always work to a level that you feel safe and comfortable to do.

This class includes:

  • Toy soldier with option of hand weights
  • Combined arm lift and chest press with option of hand weights
  • Bicep curl and opposite leg stretch with option of hand weights
  • Abdominal curl with option of hand weights
  • Tricep curl with option of hand weights
  • Alternate arm fold and stretch with option of hand weights
  • Side plie side bend stretch
  • Shoulder rolls and neck stretch
  • Roll downs

More chair Pilates classes:

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.

Upper body Pilates class 20-39 mins

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. 

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.

Full body toning with Pilates circle. 20-39 mins

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.

Full body foam roller class 20-39 mins

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.

Total body pilates with resistance band 40+ mins

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.

Shoulder mobility class 20-39 mins

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.

Easier full length class 40+ mins

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.