These are sample workouts designed for an advanced student who is capable of working out without supervision and is in good health.

Much of the value of Pilates lies in doing the exercises correctly. Feedback is extremely important and the value of a highly trained pair of eyes is priceless. Visit your local studio at least once a week, even if you do a routine daily. Your instructor may change your routine based on current issues to more effectively meet your needs.

Pilates was NOT designed to be an aerobic activity, though some may treat it as such. Speed sacrifices precision. Sloppy workouts can lead to injury. Pilates is foremost a mind-body activity.

 

Requires a cadillac (trapeze table), barrel and reformer, as well as mat, 6" roller and 6" sensi ball.

 

mat or cadillac

•  sensi ball to loosen up tight areas
•  roller exercises

cadillac

•  rollback
•  around the world

mat or cadillac

•  rolling - 6 to 10 reps
•  barrel
•  lie back
•  v-sit

reformer

•  short spine - 6 reps
•  leg circles - 12 reps
•  arm circles - 12 reps
•  upstretch - 6 to 10 reps

reformer + box

•  butterfly - 4 reps

 

Sequences:

Cadillac/Trap Table:

• Rollback series
• Around the world
• Push through to cambré back
• Legsprings – circles in parallel and turned out positions
• Hamstring tower - Monkey

Step Barrel:

• Rollup to extension
• V-sit
• Side stretch
• Bridging (core on mat, bent legs on barrel)

Reformer:

• Legwork
• Relevés and Runs
• Shortspine
• Elephant
• Upstretch
• Arabesque
• Downstretch

 

 

 

Mat:

• Coccyx Curl with Roller
• Psoas Stretch with Roller
• Criss Cross – 2 sets of 8 - repeat 2X

Cadillac:

• Rollback with Extension
• Around the World
• Hanging Up – 4 reps

Step Barrel:

• Rollback With Extension
• V-Sit – 2 -3 reps

Chair:

• Step Downs – 8 reps each side
• Lunges – 8 reps each side – repeat 2X
• Mermaid – 2-4 reps each side
• Mermaid with Rotation – 4 reps each side

Reformer:

• Shortspine – 5 reps