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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.

Pilates shoulder class 20-39 mins

Pilates shoulder class

Pilates class focused on improving strength and mobility around the shoulder and upper back region includes exercise sequences using the resistance band

  • Difficulty: Moderate
  • Length: 29 minutes

We begin with a standing warm up then continue onto the mat into four-point kneeling, sitting and onto our backs. The class includes some challenging movements so please always work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing ‘Y’ stretch with heel raises
  • Toy soldier 
  • Shoulder press
  • Bicep curl with resistance band 
  • Chest opener 
  • Round the work stretch 
  • Roll downs
  • Four-point kneeling swimming
  • Double forearm press
  • Leg pull in prone with leg fold and kick 
  • Sitting the plough using resistance band 
  • Shoulder row with resistance band
  • Roll backs
  • Arm scissors and shoulder press with resistance band 
  • Bridging with arm circles
  • Dynamic hamstring stretch 
  • Sitting chest opening and bow and arrow stretch 

The class begins in standing and stretches into the shoulders and upper back with a ‘Y’ stretch and toy soldier movements. We then strengthening into the shoulder region with a shoulder press, biceps curls and chest opener using the resistance band. We then mobilise the spine with a round the world stretch and roll downs. 

Continuing down onto the mat into four-point kneeling we lengthen through the body with a swimming movement and continue to strengthen into our upper body with a double forearm press. We then challenge our upper body and core with a leg pull in prone movement and add some leg fold and kicks for an extra layer of difficulty!

Moving into sitting we use the resistance band again to chellenge our upper body stretch with a upright shoulder row, plough and half roll backs. Rolling down onto our backs we use the band again for arm scissors and a shoulder press. We then mobilise our spines with a bridge and combine some arm circles. We then cool down with a dynamic hamstring stretch and finish 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.

Strength and control resistance band pilates class 40+ mins

Strength and control resistance band class

Class working on strength and control of movements using the resistance band to add extra challenge and variety

  • Difficulty: Moderate
  • Length: 47 minutes

The class uses the resistance band for some exercise sequences in the class to add an extra challenge to the movements, but you can also do all these exercises without using the resistance band if you prefer. The class begins in standing then continues down onto our backs, fronts and sides on the mat. Please always work to a level that you feel safe and comfortable to do, particularly on more challenging exercises.

This class includes:

  • Standing ‘Y’ stretch with spine twist and side bend
  • Squats with bottom kicks
  • Standing scissors
  • Bicep curl with resistance band
  • Round the world stretch with resistance band
  • Roll downs
  • Scissors
  • Double leg stretch
  • One leg stretch and one leg circle with resistance band
  • Bridging with resistance band
  • Swan dive
  • Cobra
  • Hamstring curl and donkey kicks
  • Side lying leg lift sideways and side kick with resistance band
  • Clam with toe taps
  • Arm opening
  • Opposite arm and leg stretch
  • Glute and hamstring stretch
  • Sitting upper body reaches and spine twist

The class begins in standing and starts by mobilising the upper body with a spine twist and side bend. We then begin to work into our legs with some squats and scissors movements. With the option of using the resistance band we work our upper body with a bicep curl and around the world stretch. We then roll down onto the mat to continue our class onto our backs on the mat.

On our backs we challenge our core control with a scissor movement and double leg stretch. We then bring the resistance band in again for a one leg circle and bridge movements. Moving onto our fronts we work our upper back and neck muscles with a swan dive and mobilise the spine into extension with a cobra stretch. Continuing on our fronts we work into our leg muscles with a hamstring curl and donkey kicks.

We then move onto our sides, again with the option of the resistance band, challenge our glute muscles and core control with a leg lift sideways and side movements. We then strengthen into our glute muscles further with a clam exercise. Finishing our side series with an arm opening to stretch and mobilise through the upper spine. We then cool down back onto our backs with some gentle stretches and finish in sitting with some upper body reaches and spine twist movements.

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 20-39 mins

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.

Resistance band upper body Pilates 20-39 mins

Upper body resistance band workout

Class using resistance band to add some variety and challenge to the movements, with a particular focus on the upper body

  • Difficulty: Moderate
  • Length: 32 minutes

The class starts in standing then continues 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 – toe walking
  • Chest opener
  • Standing row
  • Tricep kick back
  • Single leg stand with bicep curl
  • Roll downs
  • Four-point kneeling – aeroplane arms
  • Leg kick back and donkey kicks
  • Child pose
  • Scapula isolations
  • Bridging
  • One leg stretch with arm pull
  • One leg circle
  • Rotation stretch
  • Glue and hamstring stretch
  • Sitting – Chest opening and cleopatra

We start the class with a warm up in standing stretching out through our upper body, challenging balance and upper body control using the resistance band. We then roll down into four-point kneeling and use the band to resist aeroplane arm movement. We then work into our glutes and core control with a leg kick back and donkey kick movements. We finish in this position with a child pose stretch then move around onto our backs.

On our backs on the mat we work our upper body a little more with some scapula isolations using the resistance band. Then mobilise our spines with a Bridging movement adding some arm scissors using the resistance band. We then combine a one leg stretch and arm pull with the resistance band then use the band around the foot for a one leg circle movement. We then cool down with a rotation, glute and hamstring stretches. Finishing in siting with some 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.

resistance band pilates 20-39 mins

Easier-level resistance band class

Resistance band assisted class to gently stretch and challenge our upper body, back and legs.

  • Difficulty: Easier
  • Length: 20 minutes

This is a mat based class using the resistance band to challenge, and at times assist, movements during the class. We start the class in sitting and use the band to stretch and challenge the upper body. We then roll down to continue the class on our backs on the mat. The class is an easier level class so suitable for most levels but always work to a level that you feel safe and comfortable with.

This class includes:

  • Sitting ‘Y’ stretch and side bend using the resistance band
  • Seated row
  • Half roll backs
  • Spine twist
  • Arm scissors
  • Bridging
  • Double leg extension with abdo prep
  • One leg circle
  • Hamstring stretch
  • Rotation stretch
  • Sitting chest opening and side bend

We start the class in sitting using the band to warm up through the upper body with some ‘Y’ stretches and send bends. We then challenge the upper body using the band with a seated row. Using the band for some assistance we then practice some half roll backs and spine twist movements. Rolling down onto our backs on the mat we work our core and upper body further with some arm scissor movements. We then use the band to add a challenge and resistance to movements including bridging and leg extension with abdo prep. We then cool down with hamstring and rotation stretches on our backs before finishing in sitting with some gentle upper body movements.

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.

resistance band pilates workout 20-39 mins

Resistance band workout

Challenging resistance band workout

This class is a mat based class using the resistance band. In this class we use the resistance band to modify some of our favourite Pilates moves and challenge our muscles a little more!

  • The class includes:
  • Standing pendular movement
  • Lunge with rotation
  • Squats with arm reaches
  • Bridging with leg extension
  • Double leg extension against the band
  • One leg stretch with arm lifts
  • One leg circle
  • Glute stretch
  • Mermaid stretch

This class starts in standing and uses the resistance band to work both our upper and lower body control. Combining some upper body rotations with lunges as well as some arm and leg extensions for a full body flow. Mobilising the spine with some roll downs before we continue the class on our backs on the mat.

On the mat we challenge our abdominals with double leg extension against the band. Combining a dynamic hamstring stretch with a bridge for an extra challenge on our glute muscles.

We then work on our lumbo-pelvic control with a one leg stretch, modified using the resistance band. Using the band in our hands we combine arm raises with a one leg stretch to again bring in a full body flow.

Finally finishing the class stretching our spines and glute muscles.


Resistance band pilates class 20-39 mins

Resistance band Pilates class

Enjoy this class that adds resistance to some of our favourite movements

This class adds a resistance band to some of the Pilates moves we know well. Using the band adds resistance to the movements. But if you don’t have one you can still enjoy the class and do these movements without it.

The class warms up in standing by working our upper and lower body muscle control. We then move down onto our backs to work our core and hip control, with a one leg stretch and one leg circle movements.

We then move round onto our sides and challenge our hip control and glute muscle strength further. Finishing the class with some gentle stretches.