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40 MIN FULL BODY WORKOUT || At-Home Pilates

Move With Nicole

Nicole McPherson

Focus Area(s):

Full Body

40

minutes

Duration: 

Workout Type:

Pilates, Toning/Strength

May 29, 2020

0:18

Workout starts at

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  1. Warm-up & Mobility (00:16)
    • Seated Breathing and Stretching
    • Seated Twists
    • Neck Stretches
    • Seated Spine Warm-up
  2. Core Activation & Seated Strength Work (03:06)
    • Arm Lifts with Core Engagement
    • Seated Forward Fold Stretch
    • Seated C-Curve with Arm Scissors
    • Seated Twists with Arm Lifts
    • Oblique Twists (Russian Twists)
    • Seated Forward Fold Stretch
  3. Bridge & Abdominal Strength (06:50)
    • Bridge Exercise
    • The Hundred
    • Knee Hug & Head Release
    • Roll-Up
    • Abdominal Curl with Knee
    • Abdominal Curl with Leg Extensions
    • Leg Switches
    • Bridge with Leg Lifts & Pulses
  4. Breathing Reset (17:36)
    • Butterfly Breathing Break
  5. Oblique & Lower Body Strength (17:52)
    • Abdominal Curl with Diamond Leg Lift
    • Oblique Twists in Diamond Shape
    • Leg Lowers & Lifts
  6. Side Activation (20:04)
    • Side-Lying Double Leg Lifts
    • Side-Lying Bottom Leg Lifts
    • Side-Lying Scissors
    • Side-Kneeling Leg Lift
    • Side-Kneeling Leg Circles
    • Side-Kneeling Elbow-to-Knee Side Crunch
    • Side-Kneeling Leg Pulses
    • Mermaid Stretch
  7. Back & Lower Body Strength (28:05)
    • Superman Arm & Leg Pumps
    • Downward Dog Heel Pedaling
    • Squats & Pulses
    • Triceps Push-ups
    • Swimming Exercise
  8. Dynamic Core Work (33:12)
    • Downward Dog Stretch
    • Wide Second Plie & Arm Circles
    • Plie Pulses
    • High Plank Knee Drives
    • Alternating Knee-to-Elbow
  9. Cooldown & Flexibility (36:18)
    • Child's Pose Stretch
    • Hamstring Stretch
    • Figure-Four Glute Stretch
    • Spinal Twist Stretch
    • Seated Side Stretch

Tags:

Up-and-Down

Low impact (or with low impact alternatives)

No jumping, No burpees

No equipment

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