Mat Pilates Fusion Workout

As far as classical Pilates instruction goes, I’m on the wayyyy other end of the spectrum. I respect classical exercises and teach them often, but my favorite part about being an instructor is having the creative freedom to come up with new and exciting exercises for both my clients and myself. I believe it’s incredibly important to constantly switch up your workouts and introduce new exercises into your repertoire so as to “shock” your body and get the maximum benefit from all of your workouts (and almost more importantly to keep you on your toes and ensure you never get bored!). In keeping with this mindset, I have created a workout that fuses a few classical Pilates exercises and principles with other body weight moves that give you a great, comprehensive full body workout.

What You’ll Need:

*click each link to find the exact equipment I use 

Mat

Hand Weights

Magic Circle – can be replaced with mini exercise ball!

Mini Exercise Ball

START

Abs

Rollover x10 + Arm Adduction w/ Magic Circle

Double Arm Lift x10 + Arm Adduction w/ Magic Circle

Oblique Twists x5/side

-Hold on right, squeeze & release circle x10

-Center, squeeze & release circle x10

-Left, squeeze & release circle x10

-Center, torso pulses x10

Glutes

Bridge x10 w/ circle between inner thighs

-Squeeze & release circle x10

-Hip pulses x10

-Hold for 10 seconds

Single Leg Bridge + Arm Adduction x10/leg

-Single Leg Pulses x10 – left

-Single Leg Pulses x10 – right

-Hold bridge, squeeze & release ring w/ arms x10

Arms & Abs

*w/ Mini Exercise Ball beneath Sacrum

Chest Press x10

Shoulder Lifts x10

Flys x10

Tricep Extensions x10

*w/ Magic Circle between ankles

Double Leg Stretch x10

Bicycles x10

Double Leg Lift x10

The Hundred

Arms & Abs

Tricep Dips x10

Russian Twist w/ ball x20/side

Back & Glutes

Baby Cobra x5

Slow Swimming x6/side

Swimming 10 seconds

*w/ Magic Circle between ankles

Double Leg Donkey Kick x10

Hamstring Curl x10

Double Leg Kick x10

-Hold for 5 seconds

Core

4 Point Plank

-Knee Lifts x10

-Scapula Depressions x10

-Slow Mountain Climbers x5/leg

-Single Leg Kick x5 – right

-Single Leg Kick x5 – left

Glutes, Abs, & Arms

*w/ Magic Circle

Kneeling Glute Work – right leg

-Knee to Chest x10

-Heel to Bum x10

-Foot Circles – forward x10

-Foot Circles – backward x10

-Pulses x10

Side Plank Pulses – 30 seconds – right side

Side Lying Arm Work – right arm

-Lateral Raises x10

-Shoulder Lifts x10

-Semi Circle x5

-Semi Circle Reverse Direction x5

-Tricep Extensions x10

Teaser x10

Leg Lifts x10

Repeat Kneeling Glute Work – left leg

Repeat Pulsing Side Plank – left side

Repeat Side Lying Arm Work – left arm

Core

High Plank

-Hover left leg 10 seconds

-Left knee to left elbow x10

Repeat with right leg

Arms & Legs

Pilates Pushups

-2 pushups + 1 lunge per leg

-*repeat x5

Squats x12

-Pulses x10

-Hold 10 seconds

Sumo Squats x12

-Heel Lifts x10

-Pulses w/ heels lifted x10

-Hold w/ heels lifted 10 seconds

Core

60 second forearm plank

 

Done!

xo, Ashley

Mat Pilates Workout

Before I moved to Virginia, Pilates completely ruled my life. I was either teaching or playing around on reformers, cadillacs, chairs, and ladder barrels every day of the week and I loved it. Now that I’m here I’ve barely even touched Pilates equipment. And I kid you not most people in Virginia don’t even know what a reformer is. Insane right?! Because of this, the only real Pilates I’ve had in my life has been on the mat. I used to get really bored with mat Pilates because there aren’t nearly as many exercises or variations you can do with it, but since I haven’t had much of a choice lately I’ve been working on new mat workouts…and if I’m being honest I’ve really enjoyed it. I love being challenged, and in order for me to be the strongest teacher and student possible I need to pay just as much attention to my mat as I did to the apparatuses. Here is one of the flows I’ve been playing around with. Have fun with it and keep in mind the video is sped up x2!

START

Abs

Rollover x10

Double Arm Lift x10

Single Leg Kicks x10 per leg

Teaser + Double Arm Lift x10

Glutes

Bridge x10 + 10 pulses

Single Leg Bridge

Halfway Lift x10

Knee Extensions x10

Leg Lift x10

Repeat on other leg

Abs

Double Leg Stretch x10

Single Leg Stretch x10 per leg

Hamstring Pull x10

Leg Lift & Lower x10

Core

Rolling Like a Ball x5

Quads & Arms

Thigh Stretch + Bicep Curl x10

Thigh Stretch + Shoulder Lift x10

Thigh Stretch + Lateral Raise x10

*if you don’t have weights, skip the arms and just do the thigh stretch. Add a few extra sets of pushups to get your artwork in!

Glutes

4 Point Kneeling

Donkey Kick x15 + 10 pulses

Crossover x15 + 10 pulses

Straight leg kick x15 + 10 pulses

Abs

Bird Dog x5 per side

Knee to Elbow x5

Repeat on other side

Back

Baby Cobra x5

Supermans x10 + Swimming 10 seconds

Dolphin Kicks x10 + 5 second hold

Arms & Abs

Pushups x10

High Plank 30 seconds

Low Plank 30 seconds

Glutes & Abs

Side Lying Glutes

Marching x10

Cycling x10

Cycling reverse direction x10

High Kicks x10

Bottom Leg Lifts x10

Double Leg Lifts x10

Circles x10

Circles reverse direction x10

Upward pulses x10

Side Plank + Thread the Needle x15

Repeat on other side

Abs

The Hundred

Leg Swims x10 for 3 rounds

Leg Criss Cross x10 for 3 rounds

Arm & Leg Pulse x10

 

DONE!

xo, Ashley