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20 MINUTE FULL BODY WORKOUT | At-Home Pilates

Move With Nicole

Nicole McPherson

Focus Area(s):

Full Body

22

minutes

Duration: 

Workout Type:

Pilates, Toning/Strength

March 24, 2020

0:03

Workout starts at

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  1. Warm-Up & Mobility (00:00)
    • Child's Pose to Tabletop Spinal Stretch
    • Downward Facing Dog with Heel Pedals
  2. Full-Body Coordination & Balance (01:22)
    • High Plank Transitions
    • Arm and Leg Lift (Kneeling Balance)
    • Elbow to Knee Crunch (Kneeling)
    • Arm and Leg Pulses (Kneeling)
  3. Core Strength & Stability (04:15)
    • Mini Cobra (Spinal Extension)
    • C-Curve Abdominal Exercise
    • Knee Tap to Forearm (Seated)
    • Oblique Twist (Seated)
    • Forward Fold Stretch
    • Abdominal Curls (Crunches) in Tabletop Position
    • Hundreds Exercise
    • Hundreds Exercise with Leg Extensions
    • Double Leg Extensions with Arm Reach
    • Roll-Ups to Forward Fold
  4. Lower Body Strength & Stability (09:32)
    • Glute Bridges
    • Single-Leg Bridge Taps & Extensions (Right Leg)
    • Straight-Leg Stretch
    • Glute Bridges
    • Single-Leg Bridge Taps & Extensions (Left Leg)
    • Straight-Leg Stretch
  5. Side-Lying Lower Body Activation (12:35)
    • Side-Lying Bent Leg Lifts
    • Side-Lying Leg Extensions
    • Side-Lying Tiny Leg Circles
    • Side-Lying Straight Leg Lift and Pulses
  6. Full-Body Coordination & Balance (17:25)
    • Prone Chest Lift (Back Strengthening)
    • Prone Leg Lifts (Glute Activation)
    • Prone Arm & Leg Openings (Back & Hip Strengthening)
    • Child's Pose
    • Plank and Cross-Body Knee Pulls
  7. Cool-Down & Stretching (20:01)
    • Child's Pose
    • Tabletop Spinal Mobility Stretch (Cat-Cow)
    • Seated Butterfly Stretch
    • Seated Side Stretch
    • Shoulder Rolls
    • Closing Breaths & Gratitude

Tags:

Floor

Low impact (or with low impact alternatives)

No jumping, No burpees

No equipment

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