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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.

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.

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.

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.

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.

back stretch and mobility 05-19 mins

Back stretch and mobility

Gently stretch and mobilise through the spine with this short mat based sequence

  • Difficulty: Easier
  • Length: 17 minutes

This class keeps a nice gentle pace so is suitable for most levels. We start the class in sitting then move into four-point kneeling, our fronts and then onto our backs. This class can be used as a great morning stretch to get you ready for the day or to compliment another class.

This class includes:

  • Sitting side bend and spine twist
  • Four-point kneeling tail swish
  • Curl and extend
  • Upper body rotation
  • Child pose stretch
  • Cobra stretch
  • Bridging
  • Opposite arm and leg stretch
  • Lumbar rotation stretch
  • Sitting upper body reaches and mermaid stretch

The class begins in sitting with a side bend and spine twist to gently mobilise the spine. We then move into four-point kneeling and mobilise the lower back with a tail swish and then lengthening through the back with a curl and extend movement. In this position we then rotate through our upper back before stretching out into a child pose stretch.

We then come down onto our fronts to extend our spines with a cobra stretch. Moving round onto our backs we continue to mobilise through the spine with a bridging exercise then lengthen out a little more with an opposite arm and leg stretch. Cooling down with a lumbar rotation stretch and in sitting with some upper body reaches and mermaid stretch.

This class goes well with:

Easier – Back mobility and strengthening

Gently stretch and mobilise the spine with this mat based class.

pilates back mobility

Regular – Feel good Pilates workout

All over workout to get your body working and feeling great

feel good pilates workout

Tough – Ultimate core control

This is a tough mat based class working through movements to engage and challenge our deep abdominal core muscles.

ultimate core control

 

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 stretch and mobility 05-19 mins

Upper body stretch and mobility

Gently mobilising the upper body with this short mat based routine

  • Difficulty: Easier
  • Length: 16 minutes

This is a gentle paced mat-based class focused on upper body mobility. The class starts in sitting then moves into four-point kneeling and onto our backs. This class focuses on stretching and mobilising through the upper body and is suitable for most levels but please always work within a range that you feel comfortable and safe to do.

This class includes:

  • Sitting – book opener, arm opening, dumb waiter
  • Four-point kneeling thread the needle
  • Cat stretch
  • Child pose
  • Arm scissors
  • Double leg stretch
  • Bridging with arm raises
  • Sitting- upper body reaches, shoulder rolls and neck stretch

The class begins with some gentle stretches in sitting mobilising through the upper back and opening through the chest with a book opener, arm openings and dumb waiter movements.

Moving into four-point kneeling we continue to stretch through the upper back with threading the needle, cat stretch and child pose movements. Continuing the class onto our backs we bring in some core control to our upper body movements with arm scissors and double leg stretch exercises. We also increase our upper body stretch in a bridge exercise modifying with some arm raises. 

We then move back into sitting to cool down and finish with some upper body reaches, shoulder rolls and neck stretches.

This class goes well with:

Easier – Simple Upper Body and Core Pilates Class

This is an easier level class that has a nice mix of stretching and strengthening exercises for the upper body, bringing in some core control movements as well. 

simple upper body and core

Regular – Upper body and core control Pilates workout

This class focuses on mobilising and strengthening through the upper body but also includes movements to challenge our core control. If you want a little bit more of a challenge this class has the option of using some hand weights (0.5-1kg weights) with some of the exercises. 

Tough – Upper body and core conditioning

This class challenges are upper body control as well as our core and abdominal muscles. This class also has the option of using hand weights to add an additional challenge to the class. The class includes some tough movement sequences so always work to a level you feel safe and comfortable with. 

Upper body conditioning

 

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 Pilates essentials 40+ mins

Full body Pilates essentials

Full body Pilates workout including strengthening and mobility exercises.

  • Difficulty: Moderate
  • Length: 48 minutes

The class begins with a warm-up in standing then continues onto the mat in four-point kneeling, on our fronts, sides and onto our backs. The class includes a range of exercise, with some challenge movement sequences, so please always work to a level that you feel safe and comfortable with.

This class includes:

  • Standing book opener
  • Arm opening
  • Balance series
  • Standing scissors
  • Squats with heel raises
  • Side plie
  • Roll downs
  • Four-point kneeling swimming
  • Donkey kicks
  • Tricep fold kicks
  • Child pose stretch
  • Swan dive
  • Cobra stretch
  • Side bend with clam
  • Bridging with arm reaches
  • One leg stretch
  • Scissors
  • Criss-cross with scissor legs
  • Hip twist with opposite arm opening
  • Glute and hamstring stretches
  • Sitting offering stretch and mermaid stretch

The class starts in standing stretching and mobilising through the upper back with a book opener and arm opening stretch. We begin to challenge our balance with a balance series sequence and scissor leg movement in standing. Bringing in some leg strengthening in standing with some squats and added heels raises.

We then roll down into four-point kneeling and lengthen through the body with a swimming exercise and strengthen out upper body with some tricep fold kicks. Finishing in this position with a child pose stretch. We then move down onto our fronts on the mat and strengthen the upper body further with a swan dive exercise and mobilise the spine into a cobra stretch.

Moving onto our sides we bring in both upper body strength and our obliques with a side bend, adding a clam movement in this position for an extra challenge. Down onto our backs we continue to strengthening our core and abdominals with a bridge, one leg stretch, scissors and criss-cross movements.

Cooling down with some gentle leg and lower back stretches and finishing 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.

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.