Pilates Fusion Strength & Tone Home-Based Workout

by | Exercise

This Pilates program will help you get stronger and toned, and you can perform this workout almost anywhere. At home. On the road. Maybe even at the office.

Use this Pilates workout as a complement to our Core Pilates Classical Mat Home-Based Workout.

As long as you follow a healthy, high-protein diet getting enough sleep, taking your Foundational Five, you’re sure to see results.

Complete the workout below one to two times per week.

In addition to your Pilates sessions, include 30 minutes of cardio (walk, bike-ride or run) on the days you don’t do the workouts.

Each workout will take 20-35 minutes.

After four weeks, if you like the training program but are ready for something new, talk to a Life Time fitness professional to learn more about our Virtual Personal Training program or in person Pilates sessions.

Equipment Needs

  • A rolled up towel or sponge ball
  • Hard surface floor
  • An exercise mat or soft surface to lie on

Instructions

Directions: Perform each movement with steady, smooth, controlled technique. If something hurts, omit it or reduce the number of reps so you can perform them pain-free.

The Scoop: The way we use our abs is part of what makes Pilates so unique and effective. For the duration of each exercise, hold your abdominals in and up which creates a scooped or hollowed out look to the midsection.

Practice ‘scooping’ in a lying-down position with knees bent and legs pressed together. Work on pulling the abs in and up without tucking your pelvis. If your abs pop out during the exercise, stop and reengage them. 

Modifications: If you have tight hamstrings or a weaker core, you may need to modify the exercises that require you to hold your legs in the air. To modify, place your hands under your pelvis, which increases support for your core and hamstrings.

It can also take time to develop the strength and stamina needed to hold your head up. Take breaks as-needed, or use your hands to help support your head. Tr to curl up to the tips of your shoulder blades in this position and keep your eyes on your abs, not the ceiling.

Workout

Air Squat – 60 sec

1-Leg Touch Down (Squat) – 60 sec right leg, 60 sec left leg

Dynamic Squat + Overhead Reach – 60 sec

Reverse Lunge + Overhead Reach – 60 sec

1-Leg RDL – 60 sec right leg

Side Plank w/Side Bend – 60 sec right side, 60 sec left side

1-Leg RDL – 60 sec left side

1-Leg Skater Squat – 60 sec right

Dynamic Downward Dog w/Leg Raise – 60 sec right

1-Leg Skater Squat – 60 sec left

Dynamic Plank + 1-Leg Downward Dog – 60 sec left

Pilates Ball Kneeling Donkey Kick – 60 sec right

Pilates Ball Kneeling Hamstring Squeeze – 60 sec right

Pilates Ball Kneeling Abduction – 60 sec right

Pilates Ball Kneeling Donkey Kick – 60 sec left

Pilates Ball Kneeling Hamstring Squeeze – 60 sec left

Pilates Ball Kneeling Abduction – 60 sec left

Dynamic Plank + Lunge – 60 sec alternate

Pilates 20. Bridge – 60 sec

1-Leg Glute Bridge – 60 sec right, 60 sec left

Plank + Push Up – 60 sec

Mountain Climber – Cross Body – 60 sec alternate legs

Dynamic Stationary Side Lunge – 60 sec alternate sides

Inchworm + Push Up – 60 sec

Lunge (3-Way) – 60 sec right, 60 sec left

Push Up (Dive Bomb Var. 1) – 60 sec

Side Plank w/Knee to Elbow – 60 sec right side

Side Lying 90/90 Abduction – 60 sec right side

Side Plank w/Knee to Elbow – 60 sec left side

Side Lying 90/90 Abduction – 60 sec left side Pilates 35. Leg Pull Back Prep – 60 sec

Reminders

We can never emphasize this enough…your workouts are only part of the puzzle. To get stronger, fitter, and healthier:

  • Eat a high-protein diet every day
  • Take your Foundational Five every day
  • Sleep at least seven hours every night
  • Stay connected with a group of like-minded people, in person (like at Life Time) and online (like the Life Time Training Facebook group)
  • Play and have fun. The whole point of exercising and eating well is so that you can enjoy more of what life has to offer, outside of exercise and eating.

Keep the conversation going.

Leave a comment, ask a question, or see what others are talking about in the Life Time Training Facebook group.