top of page

1 HOUR FULL BODY WORKOUT || Full Length Intermediate Pilates Class

Move With Nicole

Nicole McPherson

Focus Area(s):

Full Body

58

minutes

Duration: 

Workout Type:

Pilates, Toning/Strength

May 9, 2020

0:10

Workout starts at

​

  1. Neck & Upper Body Stretching (00:11)
    • Neck Stretches
    • Side Bend Stretch (Right & Left)
    • Twisting Chest Stretch (Right & Left)
    • Spine Lengthening & Rounding
  2. Warm-Up & Core Activation (03:05)
    • C-Curve Abdominal Exercise
    • Arm Movements in C-Curve Position
    • Seated Twists with Fists Together
    • Fast Seated Twists
    • Forward Fold Stretch
    • Repeat C-Curve Sequence with Legs Straight
    • Flexed Foot Stretch
    • Reverse Tabletop Pose
  3. Stability & Strength (Upper & Lower Body) (08:04)
    • Bird-Dog Exercise
    • Bird-Dog with Knee Tap & Reach
    • Bird-Dog Pulses
    • Knee Pull & Triceps Press
    • Knee Pull Pulses
    • Downward Dog Stretch
    • Squats Series (Regular, Arm Extensions, Pulses)
    • Standing Side Leg Lifts
    • Knee-to-Elbow Oblique Crunches
    • Lunges Series (Single-Leg Balance, Pulses)
  4. Core & Glute Strength (24:32)
    • Tabletop Crunches with Toe Taps
    • Single-Leg & Double-Leg Extensions
    • Glute Bridge Series (Lifts, Arm Sweeps, Heel Lifts, Pulses)
    • Alternating Leg Lift with Twist (Elbow-to-Knee Crunches)
    • Alternating Single Leg Stretching
    • Roll-Up to Forward Fold
    • Tricep Dips with Hip Lifted
    • Hip Lower & Lift
    • Hip Lift with Triceps Pulses (Small elbow bends)
    • Boat Pose Hold
  5. Side Lying Leg Work (37:34)
    • Inner Thigh Leg Lifts
    • Inner Thigh Pulses
    • Leg Circles
    • Knee-to-Elbow Crunches
    • Kick Forward & Back
    • Glute Squeeze
    • Pulses to Finish
    • Side Stretch Release
  6. Back & Postural Strengthening (47:21)
    • Prone Back Extensions
    • Back Extension with Arm Reach & Pull
    • Glute Lifts (Bent-Knee & Extensions)
    • Prone Back Extensions with Leg Movements
  7. Planks & Upper Body Strength (51:08)
    • Hovering Tabletop to Plank Step-Outs
    • Plank to Elbow Lower & Press-Up
    • Forearm Plank Hold
  8. Cool Down & Stretching (53:30)
    • Child's Pose Stretch
    • Cat-Cow Spine Movement
    • Butterfly Stretch
    • Side Bend & Forward Fold (Both Sides)
    • Seated Glute Stretch
    • Spinal Twists
    • Final Breath Work & Gratitude

Tags:

Up-and-Down

Low impact (or with low impact alternatives)

No jumping, No burpees

No equipment

​

bottom of page