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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.

Arm strength and core control 05-19 mins

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.

Upper body strengthening 05-19 mins

Upper body strengthening Pilates class

Short mat-based Pilates class focused on upper body and abdominal 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 safe with. The class begins with a short standing warm up and then continues onto our backs and into sitting on the mat.

This class includes:

  • Standing arm raises
  • Squats with arm raises
  • Bicep curls and step backs
  • Roll downs
  • One leg stretch and arm reaches
  • Arm and leg scissors
  • Arm circles and abdo prep
  • Sitting oblique roll backs
  • Roll backs with arm scissors
  • Sitting mermaid stretch

We start the class with a short standing warm up using the hand weights and combine some arm and leg control and strengthening exercises.  We then roll down to continue the class on the mat on our backs. In this position we continue to combine some upper body stretch and core control with a one leg stretch with arm reaches and combined arm and leg scissors. Moving into sitting we challenge our obliques and abdominal muscles with some roll backs, again adding in some arm scissors. We then finish the class in sitting with a 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.

Pilates am strengthening 05-19 mins

Arm strengthening Pilates class

Short Pilates class combining upper body and core muscle strengthening.

  • Difficulty: Moderate
  • Length: 18 minutes

This is a short mat based class working on combining some upper body and core muscle strengthening. 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 safe with. The class begins with a short standing warm up then continues into four-point kneeling and onto our backs.

This class includes:

  • Standing – bow and arrow stretch
  • Squats with arm pulses
  • Single leg stand with bicep curl and arm lift
  • Roll downs
  • Four-point kneeling arm reaches
  • Child pose stretch
  • Bridging with triceps curls
  • Hundreds
  • Lumbar rotation
  • Sitting – spine twist

We start in standing with a short warm up opening out through the chest and stretching the upper back with a bow and arrow stretch. We then combine some arm and leg movements with some squats with arm pulses. Then challenging our balance standing on one leg we add some bicep curls and arm lifts. We then roll down into four-point kneeling and work on some upper body control with some arm reaches, challenging our core with the opposite leg extended.

We then move onto our backs on the mat and combine some triceps curls with a bridge movement. Then challenge both abdominal and upper body strength with a hundreds exercise. Cooling down with a rotation stretch on the mat and a spine twist 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.

Pilates Uuper body strengthening 05-19 mins

Upper body strengthening

This is a short mat-based class with the option of using some hand weights to challenge our upper body strength and control

  • Difficulty: Moderate
  • Length: 18 minutes

I would recommend using 0.5-1kg hand weights, but you can also enjoy the class without weights. The class begins with a short standing warm up then continues onto the mat on our fronts and backs. Remember to always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing book opener
  • Shoulder row
  • Side plie with arm lifts
  • Roll downs
  • Breaststroke prep 
  • Swimming
  • Cobra stretch
  • One leg stretch with bicep curl
  • Hip twist with arm openings
  • Rotation stretch
  • Sitting chest opening and ‘Y’ stretch

The class begins with a short warm up in standing using small weights in our hands we challenge our upper body strength and control with a book opener and shoulder row exercises. We then combine some leg movements with a side plie squat with arm lifts.

Moving down onto our fronts we work our core and upper body further with a breaststroke prep and swimming movement. We then stretch our spine in this position with a cobra stretch. Onto our backs we then combine some upper body strength and core muscle control with a one leg stretch and bicep curls and hip twist with arm openings. We then finish with a chest stretch and ‘y’ stretch 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.

Upper body control 05-19 mins

Upper body strength and control

Pilates class working on strengthening through the upper body and core muscles

  • Difficulty: Moderate
  • Length: 15 minutes

We have the option of using some hand weights during the class (approx. 0.5kg – 1kg weights recommended) but you can also enjoy the class without them. The class begins in standing then moves down into four-point kneeling and onto our backs. As always please work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing – chest opening and cleopatra stretch
  • Squats with bicep curls
  • Balance series
  • Roll downs
  • Four-point kneeling – triceps curl
  • Press ups
  • Child pose stretch
  • Arm scissors
  • Double leg stretch
  • Knee hugs
  • Sitting – upper body reaches and spine twist

We start the class with a short warmup in standing, using the weights in our hands we challenge our strength and control with some chest openings and cleopatra stretches. We then combine some arm and leg movement with a squat with bicep curls before we then roll down onto the mat to continue the class. In four-point kneeling we then work on our upper body strength with some tricep curls and press ups.

Moving down onto our backs continuing to use the weights in our hands we work on our core strength and control some arm scissors and double leg stretch movements. We then finish the class in sitting with some upper body reaches and spine twists.

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.

tough upper body and core 20-39 mins

Challenging upper body and core workout

Class working on upper body and core strength and control

  • Difficulty: Tough
  • Length: 36 minutes

This is a mat-based class focusing on strength and control through our upper body, core, and abdominal muscles. There is the option of using some hand weights (0.5-1kg) for some of the exercises, adding an extra challenge to some movements. The class does include some more advanced exercises so please only work to a level you feel comfortable and safe to do.

This class includes:

  • arm extension with heel raises
  • chest press
  • single leg stand with arm reaches
  • side plie with arm rotations
  • roll downs
  • four-point kneeling tricep fold kick
  • child pose stretch
  • plank and rotation into side plank
  • breaststroke with arm pulses
  • cobra stretch
  • swimming
  • one leg stretch with bicep curls
  • criss-cross
  • bridging
  • glute and hamstring stretches
  • sitting arm reaches and side bend
  • mermaid stretch

We begin the class in standing warming up though our legs and arms. With the option of using hand weights we challenge our upper body with a chest press. We also challenge our balance with a single leg stand adding some bicep curls and arm lifts to bring in some upper body control. We then roll down into four-point kneeling and strengthen though our upper body with a tricep fold kick. We then mobilise through our upper body with a thread the needle movement. We also strengthen through our core and abdominals in this position with a plank, adding a side plank rotation to the movement for an extra challenge.

Coming down onto our fronts we work on our upper body control with breaststroke and swimming movements. We then stretch our spines into an extension position with a cobra stretch. Moving around onto our backs we continue add some upper body control to our movements, including one leg stretch with bice curl, criss-cross and bridging exercises.

We then cool down with a lower back and leg stretches on our backs. Finishing the class in sitting with some gentle upper body 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.

upper body and core control 20-39 mins

Upper body and core control Pilates workout

Upper body and core focused class with option of hand weights to add extra challenge to movements

  • Difficulty: Moderate
  • Length: 33 minutes

This is a mat-based class focusing on strengthening though our upper body.  You have the option of using some hand weights during the class, 0.5kg-1kg in weight, or some similar from the kitchen cupboard! However, you can also do all these movements without using hand weights if that feels more comfortable.

We start the class warming up in standing then come down to continue the class on the mat in four-point kneeling, on our fronts and our backs. Please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing chest openings
  • Arm lifts forwards and to the side
  • Step backs with bicep curls
  • Shoulder row
  • Roll downs
  • Cat stretch
  • Tricep fold kick
  • Child pose
  • Shoulder row
  • Double curl
  • One leg kick
  • Swan dive
  • Cobra stretch
  • Arm scissors with combined chest press
  • One leg stretch with bicep curl
  • Double leg stretch
  • Lumbar rotation
  • Glute and hamstring stretches
  • Sitting spine twist and mermaid stretches

The class begins in standing warm up through our upper body and legs, starting with some gentle chest openings we then progress combining some upper body and leg movements with some bicep curl and leg control. Rolling down in to four-point kneeling we start by gently stretching our spines further with a cat stretch before continuing to work on strengthening our upper body with some tricep fold kicks, shoulder row and double curl movements.

Moving down onto our fronts we work our legs with some one leg kicks and our upper body with a swan dive movement. Coming around onto our backs we then continue to combine our upper body and leg control with a one leg stretch with bicep curls and a double leg stretch.  We then finish the class with some gentle back, leg and upper body 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.

upper body mobilise and strengthen 20-39 mins

Upper body mobilise and strengthen

Class combines upper body and lower limb movements focusing on mobilisation and control.

  • Difficulty: Easier
  • Length: 39 minutes

This is a mat-based class which focuses on our control, combining upper body and lower limb movements together, as well as challenging our core muscles. The class starts with a warm-up in standing and then continues down onto the mat. Please always work to a level that you feel comfortable with as most importantly we want you to enjoy the class.

This class includes:

  • Standing bow and arrow stretch
  • Balance series
  • Standing scissors with arm taps
  • Chest openings and heel raises
  • Four-point kneeling arm reaches and rotation
  • Swimming
  • Child pose stretch
  • Leg pull in prone
  • Side lying toe taps
  • Arm openings
  • Hip twist with arm openings
  • Hundreds
  • Scissors
  • Opposite arm and leg stretch
  • Glute and hamstring stretches
  • Sitting upper body reaches and ‘Y’ stretch

We start the class warming up in standing with a bow and arrow stretch and begin to combine our upper body and leg movements with a balance series, standing scissors with arm taps and chest openings with heel raises. Rolling down into four-point kneeling we then mobilise through our upper back with some arm rotations and then lengthen through the body with a swimming movement. We then strengthen though our upper body and core with a leg pull in prone movement. Moving round into side lying we challenge our glutes and core stability with some toe taps before stretching out the upper back with an arm opening stretch.

Onto our backs we continue to engage our core and combine our upper and lower limb movements with a hip twist movement, hundreds and opposite arm and leg lengthening. We then gently cool down with some lower back rotation and leg stretches. Finishing the class in sitting with some upper body reaches and a ‘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.