Work the entire body with this 30 Minute Full Body Power Pilates Workout, featuring a set of light hand weights! (1-2kg) If you don’t have weights, you could fill up 2 bottles of water or use anything around the house to act as weights.😊
Warm-Up to Awaken Your Body
Start standing tall in the center of your mat, feet aligned with your hips. Inhale deeply, sweeping your arms skyward, then exhale, releasing them down gently. Repeat twice more, bending your knees slightly as you inhale and exhale, encouraging fluidity in movement.
Extend your arms wide and shift your weight onto your left foot. Reach your right leg out, tapping it in and out as your arms sweep forward and back. Engage your core and warm up the supporting glute. After eight repetitions, switch sides, transferring your weight to your right foot and tapping with your left.
Flowing Movements to Build Heat
Transition into a squat position with toes slightly turned outward. Inhale as you lower into the squat, then exhale, circling your arms overhead. Continue this fluid motion, focusing on pressing through your heels as you rise. Once you’ve completed three repetitions, hold low and pulse gently. Engage your core, lengthening through the spine.
Place your hands atop your thighs, round your spine, and slowly roll up to standing. Take a moment to breathe deeply, reaching arms upward before exhaling and releasing them.
Strengthening with Hand Weights
Pick up your weights and step into a wide second position with toes pointed out. Hold your weights forward, palms facing up. As you plié, add a bicep curl, inhaling to bend and exhaling to extend. Perform ten controlled repetitions, keeping your spine tall and core engaged.
Hold your plié low and alternate bicep curls, pulsing with the legs. Feel the burn in your thighs and arms as you maintain precision in every movement.
For a challenge, hold low, extend your arms forward, and pull them back as you lift one heel. Alternate sides, maintaining a soft bend in your knees. Perform eight repetitions and finish with a controlled hold.
Elevated Core and Glute Work
Lower onto your mat, bending your knees with feet flat. Lift into a glute bridge, tucking your pelvis slightly to activate your glutes. With a weight in each hand, press your arms skyward as you lift your hips, then lower both simultaneously. Perform eight repetitions, focusing on squeezing through your glutes and stabilizing your core.
For an extra challenge, lift one leg into a tabletop position or extend it straight as you bridge upward. Alternate sides, ensuring precise, controlled movements.
Core-Focused Sequences
Lie flat, hugging your knees to your chest. Extend one leg and the opposite arm, exhaling as you return to the starting position. Alternate sides, maintaining stability in your core. Progress into a double leg stretch, extending both arms and legs simultaneously before hugging them back in. Perform eight controlled repetitions.
Transition to straight-leg scissors, extending one leg upward and the other hovering above the mat. Alternate legs with a pulsing motion, feeling the stretch through your hamstrings while engaging your abdominals.
Cooling Down and Releasing Tension
End with a seal stretch. Sit with knees open, toes touching, and hands holding your ankles. Rock back gently, then return to a balanced seated position. Repeat a few times, enjoying the gentle spinal massage.
Finally, roll up slowly, standing tall. Sweep your arms upward one last time, breathing deeply, and exhale, grounding yourself.
Congratulations on completing this energizing session! Your body and mind thank you for this effort. See you next time!
Here’s the revised version of your yoga sequence, organized for clarity and flow:
Yoga Flow with Light Weights and Stretch Sequence
Lunge Series
- Lunge & Extend
- Begin in a lunge position.
- Inhale: Bend your right knee deeply.
- Exhale: Shift your weight forward and extend your left leg straight.
- Repeat this sequence for several repetitions. On the last repetition, hold your lunge position.
- Twist
- From the lunge, exhale and twist to the right, bringing your left elbow to your right knee.
- Inhale: Return to center.
- Repeat this for 8 twists, keeping your right knee bent deeply to maximize the stretch and activation.
- Run
- Extend your back leg and hold your lunge.
- “Run” by alternating quick forward and back movements of the legs for 8 counts.
- Stay low in the lunge to engage the legs fully.
Cool Down & Stretch
- Forward Fold with Shoulder Release
- Stand at the top of your mat.
- Inhale: Reach arms to the sky.
- Exhale: Interlace fingers behind your back and fold forward, letting your arms stretch overhead.
- Take deep breaths and enjoy the release in your shoulders.
- Hamstring & Hip Flexor Stretch
- Step 1: From your forward fold, step your right foot back, lower your knee, and place your hands on your left thigh. Melt your hips downward.
- Step 2: Inhale: Reach your right arm up. Exhale: Side bend to the left, either keeping your left hand on your thigh or placing it on the floor.
- Step 3: Bring hands to the mat, shift your hips back, straighten your left leg, and flex your foot. Either stay upright or fold forward.
- Repeat on the opposite side.
- Downward-Facing Dog
- From your stretch, tuck your back toes under, press your hands into the mat, and lift your hips into Downward Dog.
- Hold for a few breaths.
- Cat-Cow Stretch
- Lower your knees to the floor.
- Inhale: Roll shoulders back, arch your back, and open your chest.
- Exhale: Round your spine, gaze toward your navel.
- Repeat twice.
- Heart-Opening Stretch
- Walk hands forward and lower your chest toward the floor, resting your forehead or gazing forward.
- Option: Turn palms inward and bring hands into a prayer position, bending your elbows.
- Breathe deeply into the stretch.
Seated Twist & Side Bend
- Sit in a cross-legged position.
- Inhale: Reach your right arm up.
- Exhale: Twist left, placing your right hand on your left knee.
- Hold, return to center, and side bend to the right.
- Repeat on the opposite side.
Final Centering
- Sit tall, take a deep breath, and inhale to reach your arms up.
- Exhale: Bring hands to your heart center.
- Take a moment to appreciate your practice.
Closing Notes
Thank you for joining today’s class! If you enjoyed this flow with light weights and stretches, please:
- Like this post.
- Leave a comment to share your experience.
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Wishing you a beautiful day!
