50 MIN FULL BODY WORKOUT || At-Home Pilates

Warm-Up & Mobility (00:10)

• Child's Pose
• Cat-Cow Stretch to Child's Pose Flow
• Cobra Stretch to Child's Pose Flow

Core & Upper Body Engagement (02:32)

• Bird Dog (Left Leg & Right Arm)
• Three-Legged Dog (Left Leg)
• High Plank with Left Leg Hover
• Knee to Outside Arm (Left)
• Lunge with Rotation (Left Leg Forward)
• Forward Fold with Leg Bends

Lower Body Strength & Mobility (05:53)

• Squats with Arm Swings & Pulses
• Reverse Lunge with Rotation & Pulses (Right Leg Back)
• Reverse Lunge with Rotation & Pulses (Left Leg Back)
• Downward Dog Heel Pedals

Core & Upper Body Engagement (Opposite Side) (10:22)

• Bird Dog (Right Leg & Left Arm)
• Three-Legged Dog (Right Leg)
• High Plank with Right Leg Hover
• Knee to Outside Arm (Right)
• Lunge with Rotation (Right Leg Forward)
• Downward Dog

Core & Abdominal Work (13:25)

• Seated Roll-Down to Back
• Basic Ab Curls (Crunches)
• Baby Curls
• Full Body Roll-Up
• Tabletop Leg Extension
• Single Leg Knee Pull
• Single Leg Lowering
• Hollow Hold
• Oblique Twist (Left Knee to Right Elbow)
• Clap Behind Knee (Left)
• Oblique Twist (Right Knee to Left Elbow)
• Clap Behind Knee (Right)

Glute & Posterior Chain Strength

• Bridge Hip Lifts
• Single-Leg Bridge with Toe Taps & Arm Reaches (Left)
• Bridge Hip Lifts (Single Leg)
• Bridge Pulses (Single Leg)
• Scissor Leg Switches
• Single-Leg Bridge with Toe Taps & Arm Reaches (Right)
• Bridge Hip Lifts (Single Leg)
• Bridge Pulses (Single Leg)
• Scissor Switches with Twist

Side-Lying Leg & Core Work (28:03)

• Side-Lying Bent Leg Lift (Left)
• Knee & Toe Tap (Left)
• Side-Lying Leg Extension (Left)
• Side-Lying Pulses & Forward Lift (Left)
• Side-Lying Forward Leg Lift (Left)
• Side-Lying Bent Leg Lift (Right)
• Knee & Toe Tap (Right)
• Side-Lying Leg Extension (Right)
• Side-Lying Pulses & Forward Lift (Right)
• Side-Lying Forward Leg Lift (Right)

Kneeling & Functional Strength (35:40)

• Kneeling Hinge Back
• Kneeling Twisting Reach
• Kneeling Squat
• Kneeling Arm Scissors

Upper Body & Core Strength (38:14)

• Tricep Push-Up to Side Plank
• Side Plank Wraps
• Wide Push-Up to Side Plank (Opposite Side)
• Side Plank Wraps (Opposite Side)

Prone Work & Back Engagement (40:39)

• Prone Leg Lift
• Prone Upper Body Lift
• Prone Heel Beats
• Prone Arm & Heel Movement ("Swimming")

Full-Body Activation (43:04)

• Child's Pose Stretch
• Hovering Tabletop to Downward Dog
• Knee Pulls to Elbow (Twisting Core Work)
• Plank Pike
• Mountain Climbers

Cool Down & Flexibility (45:43)

• Child's Pose Stretch
• Cat-Cow Stretch to Child's Pose Flow
• Cobra Stretch to Child's Pose Flow
• Thread-the-Needle Stretch
• Thread-the-Needle Stretch (Opposite Side)
• Butterfly Stretch
• Side Stretch (Left)
• Hamstring Stretch (Left)
• Side Stretch (Right)
• Hamstring Stretch (Right)
• Cross-Legged Forward Fold
• Final Seated Inhale & Exhale