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Full Body Pilates Workout - Gratitude Focus

Jessica Valant

Jessica Valant

Focus Area(s):

Full Body

13

minutes

Duration: 

Workout Type:

Pilates

November 23, 2024

00:12

Workout starts at

​

  1. Breath & Arm Sweep Warm-Up (00:28)
    • Lying on back, feet flat, arms at sides
    • 3 reps of inhale (reach arms overhead) and exhale (sweep arms down)
  2. Bridge Rolls (01:39)
    • Curl tailbone, roll up into bridge
    • Inhale at top, exhale to roll down
    • Repeat several times
    • Final rep: stay in bridge while sweeping arms overhead
  3. Single Leg Stretch – Right Side (3:14)
    • Extend left leg, pull right knee in
    • Hold behind right leg, extend and bend (3x)
    • Keep right leg extended for leg circles (counterclockwise, then clockwise)
  4. Supine Twist – Right Leg (04:52)
    • Pull right leg in
    • Guide it left with left hand
    • Reach right arm out, gaze right
  5. Single Leg Stretch – Left Side (05:06)
    • Pull left knee in
    • Hold behind left leg, extend and bend (3x)
    • Keep left leg extended for leg circles (clockwise, then counterclockwise)
  6. Supine Twist – Left Leg (06:27)
    • Pull left leg in
    • Guide it right with right hand
    • Reach left arm out, gaze left
  7. Chest Lift (Ab Curl) (06:44)
    • Hands behind head, thumbs at base of skull
    • Exhale: tuck chin, lift chest
    • Inhale: lower
    • Repeat several times
    • Oblique twists: 3 reps of twisting left and right
  8. Bicycle (07:44)
    • Legs in tabletop
    • Crunch and twist left as right leg extends
    • Alternate sides
  9. Seated Spinal Twist (08:28)
    • Roll up to seated
    • Legs extended, toes flexed
    • Hands behind head
    • Inhale: twist left, exhale center
    • Inhale: twist right, exhale center
  10. Mermaid Stretch – Left Side (09:39)
    • Left foot in, right foot back
    • Left hand down, right arm overhead
    • Inhale lift, exhale reach opposite direction
  11. Mermaid Stretch – Right Side (10:31)
    • Right foot in, left foot back
    • Right hand down, left arm overhead
    • Inhale lift, exhale reach opposite direction
  12. Cat-Cow & Arm Sweep Reach (All Fours) (11:19)
    • Exhale: round spine (Cat)
    • Inhale: arch spine (Cow)
    • Left arm open, sweep front and back
    • Right arm open, sweep front and back
  13. Child’s Pose (12:23)
    • Knees wide, arms extended
    • Forehead to mat
    • Take 3 deep breaths in gratitude

Tags:

Floor

Low impact (or with low impact alternatives)

No jumping, No burpees, No planks

No equipment

None

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