30 MIN FULL BODY WORKOUT || At-Home Pilates (No Equipment)

Warm-Up & Mobility

• Breathing Warm-Up (Kneeling on Mat)
• Spinal Stretch & Side Bends
• Cat-Cow Stretch
• Downward-Facing Dog with Heel Pedals
• Downward Dog to Plank Combo
• Knee Taps in Plank
• Thread the Needle Stretch

Transition to Standing & Lower Body Activation (04:38)

• Downward Dog to Standing Roll-Up
• Squats
• Squat Pulses
• Side Step Squats
• Side Step Squats with Arm Sweeps
• Squat to Heel Lift
• Squat Pulses
• Standing Roll-Up

Core & Glute Work (Seated & Supine) (08:04)

• Roll Down to Plank
• Cobra Stretch
• Tabletop Leg Extensions
• Leg Lift Switches with Clap
• Crunches in Tabletop Position
• Crunches with Toe Taps (Tabletop Position)
• Pulsing Crunches (Tabletop Position)
• Knee Circles
• Glute Bridge Lift
• Glute Bridge with Pulses and Arm Lifts
• Glute Bridge with Heels Lifted + Knees and Arms Opening
• Glute Bridge Pulses
• Knee Hug & Rock
• Tabletop Crunches with Knee Openers
• Leg Extensions & Scissor Switches
• Big Leg Circles
• Inner Thigh Split Stretch

Side-Lying Work (Left Side) (16:18)

• Side-Lying Bicycle
• Side-Lying Kick with Flex & Point
• Side-Lying Leg Circles
• Side-Lying Heel & Toe Taps
• Side-Lying Leg Lifts
• Side-Lying Heel & Toe Taps
• Seated Spinal Twist

Side-Lying Work (Right Side) (20:05)

• Side-Lying Bicycle
• Side-Lying Kick with Flex & Point
• Side-Lying Leg Circles
• Side-Lying Heel & Toe Taps
• Side-Lying Leg Lifts
• Side-Lying Heel & Toe Taps
• Seated Spinal Twist

Dynamic Movement & Conditioning (23:58)

• Downward-Facing Dog Heel Pedals
• Standing Roll-Up
• Arm Pumps (Triceps Activation)
• Squat & Knee Lift
• Knee Lifts with Clap

Upper Body Strength & Stability (26:17)

• Plank to Push-Up (on Knees)
• Push-Up (on Knees) to Child's Pose
• Push-Up Hold (on Knees)
• Sphinx Pose
• Locust Pose with Shoulder Stretch
• Cactus Arm Shoulder Stretch
• Cobra Stretch

Final Stretch & Cool Down (29:17)

• Single Leg Seated Forward Fold
• Glute Stretch
• Single Leg Seated Forward Fold (Opposite Side)
• Glute Stretch (Opposite Side)
• Wide-Legged Seated Side Stretch
• Wide-Legged Forward Fold
• Cross-Legged with Final Breathing