top of page

30 MIN FULL BODY WORKOUT | At-Home Pilates

Move With Nicole

Nicole McPherson

Focus Area(s):

Full Body

35

minutes

Duration: 

Workout Type:

Pilates, Toning/Strength

April 17, 2020

0:00

Workout starts at

​

  1. Spinal Warm-Up (0:12)
    • Cat-Cow stretch (round and arch the spine)
    • Downward Facing Dog with heel pedaling
  2. Plank Variations (0:57)
    • High plank to downward dog variation transition
    • Alternating leg lifts in plank
  3. Standing Posture & Squats (1:47)
    • Downward Dog to Standing Roll-Up
    • Standard squat (hips low, knees aligned)
    • Heel lifts in squat with arm swings
  4. Plank Progressions (3:30)
    • High plank to downward dog variation (faster transitions)
    • Single-leg knee tap (right leg, then left leg)
    • Thoracic spine twist (thread-the-needle stretch)
  5. Seated Core Work (6:14)
    • C-curve roll back
    • Seated spinal twists
    • Small pulses in C-curve
    • Forward fold for a final stretch
  6. Hip & Spine Release (8:03)
    • Hands under shoulders, lift hips up for stretch
    • Roll down vertebra by vertebra
  7. Abdominal Strengthening (8:36)
    • Crunches
    • Hundreds with arm pumps and leg extensions
  8. Glute & Core Bridge Series (10:23)
    • Glute bridge with controlled lowering
    • Heel lifts in bridge with arm reaches
    • Knees and arms opening in bridge
    • Bridge pulses with raised arms and heels lifted
  9. Core-Focused Movements (12:41)
    • Double leg extensions
    • Bicycle crunches (opposite elbow to knee)
    • Roll-up for spinal mobility
    • Bent knee side-to-side drops
    • Leg extensions with side-to-side bent knee drops
    • Large double leg circles
  10. Hip Flexor & Side Series (17:29)
    • Butterfly stretch (knees open, chest lifted)
    • Side-lying double-leg lifts
    • Top leg lift and lower
    • Bottom leg lift and lower
    • Scissor kicks
  11. Side Plank Variations (19:48)
    • Forearm side plank with waist wrap
    • Leg extension and hip open variation
    • Knee pulses
    • Extended leg pulses

Tags:

Up-and-Down

​

No burpees

No equipment

​

bottom of page