Fitness Clip: Pilates Style Floor Workout

This workout is short & sweet , perfect for those days when you just can’t get out of the house and involves absolutely NO equipment!

INCASE THE VIDEO IS A LITTLE TRICKY TO FOLLOW I HAVE INCLUDED THE EXERCISE BREAKDOWN BELOW

 

Workout Time: Depending on rest times in between each exercise,  it could take from 20-30 minutes to complete.

Rest Time:  Depending on your fitness level some may find the transition time in between exercises enough of a rest to catch your breath, however some may need to allow 20-30 seconds rest time in between exercises.

Tempo: Please be aware that the exercises shown in clip have been sped up by around 50%, so you will need to adjust the temp accordingly. Details in exercise breakdown, (tempo measured in seconds) for example:  Tempo - 2 x 3 = 2 seconds up, 3 seconds down

Exercise Breakdown

(Please read for tempo and structure of workout)

Exercise 1 - Glute Bridges x 12

Tempo: 2 x 2

Exercise Note: Ensure feet are shoulder width apart, placed nice and close towards your butt, press the hips up towards the ceiling, squeezing your gluten together at the top.

1 continued- High range glute bridge pulses x 12

Tempo: 1 x 1

Exercise 2 – Side plank with side leg raise x 12 each side

Tempo: 1 x 2

Exercise Note: Ensure your bottom knee , hips and upper body are all in alignment, lift your top leg as high as possible.

REPEAT EXERCISE 1 & 2 BEFORE CONTINUING TO EXERCISE 3

Exercise 3 – Donkey Kicks x 12

Tempo: 1 x 2

Exercise Note: Starting on all fours with a neutral spine, kick one leg up toward the ceiling, letting your heel push up toward the ceiling,imagine you have a weight on top of your heel.Squeeze the hamstring and glute on that side and use your core to ensure your body remains stabilised.

3 continued- Straight leg kicks with inside side sweep x 12

Tempo: 1 x 1 x 1 x 1

Exercise Note: Leg is straightened to tap the floor, then extends up and across the body, then taps the floor again before extending and sweeping back. Squeeze the hamstring and glute on that side

CONTINUE TO EXERCISE 4 BEFORE SWAPPING LEGS

Exercise 4 – Tricep Press/Pushups x 12

Tempo: 2 x 2

Exercise Note: please ensure hands are placed on the side of your chest/rib cage and elbows are tucked into your sides pointing to the back of the room, lower your chest to the floor and use your triceps to press your body back off the floor (feel free to do these on your toes if you are able to)

REPEAT EXERCISE 3 ON THE OPPOSITE LEG  

THEN REPEAT EXERCISE 4 BEFORE CONTINUING TO EXERCISE 5

Exercise 5 – Kneeling squats x 12

Tempo: 1 x 1

Note: Start sitting on your heels, come up to a kneeling position, tuck your hips under at the top and squeeze your glutes, repeat

5 continued - x 8

Continue with kneeling squats, changing the tempo of the eccentric/downward phase to 5 counts on the way down and one up

Tempo: 1 x 5

Exercise 6 - Chest press/ Pushups x 12

Tempo: 2 x 2  

Exercise Note: With your hands placed out to the sides , in line with your chest, lower your chest to the ground and using your shoulders and chest to press your body back up off the floor. (feel free to do these on your toes if you are able to)

REPEAT EXERCISES 5 & 6 BEFORE CONTINUING TO EXERCISE 7

Exercise 7 - Side Leg Raise combo

Tempo: 1 x 1

Combo: 10 of Everything! Only 1 set/round on each leg

  • 10 x LOW little circles clockwise

then repeat Anti-clockwise

  • 10 x HIGH little circles clockwise

then repeat Anti-clockwise

  • 10 x LOW front raise/taps
  • 10 x LOW back raise/taps
  • 10 x LOW side raise
  • 10 x  HIGH side raise

CONTINUE TO EXERCISE 8 BEFORE SWAPPING LEGS

Exercise 8 - PLANK

Option 1-  Plank Hold with rotation/twist x 8-12 each side

Tempo: 3 x 3

Option 2 : Regressed Side Plank with knee on the ground

Hold for 30 seconds, each side

REPEAT EXERCISE 7 ON OPPOSITE LEG THEN FINISH WITH EXERSICE 8

Don’t forget to Stretch!

 

PLEASE NOTE: I am 14 weeks pregnant in this clip however I have been cleared by my Obstetrician for this type of training. If you are currently pregnant please ensure you seek medical clearance from your doctor and/or obstetrician before performing any type of training/exercise.

 I would regularly perform these exercises during my first pregnancy with my son, and am comfortable and familiar with them. Please do not attempt to begin this style of training if you have not done it prior to becoming pregnant.

Don't forget to listen to your body!                               

I hope you enjoy this session!