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20 MIN EXPRESS PILATES WORKOUT || Everyday Pilates For Energy (Moderate)

Move With Nicole

Nicole McPherson

Focus Area(s):

Full Body

21

minutes

Duration: 

Workout Type:

Pilates, Toning/Strength

June 8, 2023

0:21

Workout starts at

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  1. Warm-Up (00:16)
    • Neck Stretch & Roll
    • Side Bend Stretch
    • Cat-Cow & Child's Pose Flow
  2. Core & Balance Work (02:42)
    • Thigh Circles (Draw circles with knees)
    • Arm & Leg Lifts
    • Leg Circles
    • Downward-Facing Dog
    • Forward Fold & Roll-Up
  3. Lower Body Strength (06:58)
    • Squats
    • Heel Lifts in Squat
    • Squat Pulses
  4. Dynamic Core & Upper Body (08:50)
    • Plank to Knee Bend & Leg Lift
    • Cobra Stretch
    • Seated C Curve Rollbacks
    • Seated Twist with Knee Lift
    • Core Pulses in C Curve
  5. Glute & Core Activation (11:45)
    • Bridge Lifts
    • Single-Leg Bridge Taps & Pulses
    • Bicycle Crunches
    • Alternating Leg Pulls
    • Leg Extension with Twist Crunch (Elbow to Knee)
  6. Upper Body & Stability (15:45)
    • Tricep Push-Up to Side Plank
    • Side Plank Hip Lifts
    • Plank Knee Drives
    • High-Speed Knee Runs in Plank
    • Plank Hold
  7. Cool Down & Stretch (18:00)
    • Child's Pose
    • Low Lunge with Chest Opener & Wrist Rolls
    • Hamstring Stretch in Half Split
    • Seated Spinal Twists
    • Mindful Breathing & Relaxation

Tags:

Up-and-Down

Low impact (or with low impact alternatives)

No jumping, No burpees

No equipment

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