Bonus Workouts (Test)
These are additional workouts you can do on top of those in your program for more variety.
Use buttons below to filter the workouts shown:
Pelvic Floor Pilates – Episode 125 Minutes
Pelvic Floor Pilates – Episode 1
This session is all about connecting to your pelvic floor through mindful movement, breath and gentle hip mobility. Perfect if you want to build strength from the inside out.
You’ll need:
- A towel (medium to large, folded or rolled)
- A mat
Exercises in this flow:
- Seated hip dips & hip circles
- Seated side bends (Mermaids) + rotations
- Pelvic tilts & bridges
- Knee circles (both directions)
- Side-lying clams & fire hydrants
- Quadruped leg extended rocking (forward/back)
Tighten & ToneDuration: 28 mins
Workout Description: Stretch and Strengthen
Four mobility exercises to be done once or twice, depending on time available, followed by four strength exercises.
Mobility:
1. Side step with toe tap torso rotation
2. Low lunge arm sweep
3. Hamstring sweep
4. Side bend and reach
60 secs x 1/2
Strength, upper and lower:
1. Low lunge single arm row L/R
2. Lying straight arm pullover with hip raise
3. Lateral lunge single arm shoulder press L/R
4. Sumo squat bicep curl L/R
60/ 30 work rest x 2
Tighten & Tone
Workout Description: Stretch and Strengthen
Four mobility exercises to be done once or twice, depending on time available, followed by four strength exercises.
Mobility:
1. Side step with toe tap torso rotation
2. Low lunge arm sweep
3. Hamstring sweep
4. Side bend and reach
60 secs x 1/2
Strength, upper and lower:
1. Low lunge single arm row L/R
2. Lying straight arm pullover with hip raise
3. Lateral lunge single arm shoulder press L/R
4. Sumo squat bicep curl L/R
60/ 30 work rest x 2
10 Minute AMRAP (Functional Circuit)Duration: 10 mins
Workout Description:
10-minute AMRAP (As Many Rounds As Possible)
Complete the following circuit back to back, to complete one round. Perform as many rounds as possible with no rest, in 10 minutes.
x5 Deadlifts
x4 Lunges
x3 Goblet Squats
x2 Push Press
x1 Halo
10 Minute AMRAP (Functional Circuit)
Workout Description:
10-minute AMRAP (As Many Rounds As Possible)
Complete the following circuit back to back, to complete one round. Perform as many rounds as possible with no rest, in 10 minutes.
x5 Deadlifts
x4 Lunges
x3 Goblet Squats
x2 Push Press
x1 Halo
Strength Workout – Lower BodyDuration: 43 minutes
Strength Workout – Lower Body
Warm-up
- Hip Rocks
- Downward Dog/Plank
- Hip Flexor Stretch
- World’s greatest Stretch
- Child’s pose
Main Workout
- Kettlebell Front Squat: 10-8 -6–6
- Static Lunges (L): 3 x 6
- Static Lunges (R): 3 x 6
- Single Leg RDL with a Twist (L): 8-6-4-2
- Single Leg RDL with a Twist (R): 8-6-4-2
- Glute Bridge Marches: 3 x 30s
Cool Down
- Hamstring Stretch
- Inner Thigh Stretch
- Glute Stretch
- Hip Flexor Stretch
- Child’s Pose
10 Minute Upper Body Workout11 minutes
10 Minute Upper Body Workout
EMOM (Every Minute On The Minute)
Minute 1: 12 Seated Shoulder Press (Right)
Minute 2: 15 Chest Press
Minute 3: 10 Hand Release Push Ups
Minute 4: 12 Seated Shoulder Press (Left)
Minute 5: 15 Dual Handed Row
x2
Back and Posture – Pilates with a Band37 minutes
Back and Posture – Pilates with a Band
Pilates Band Workout for Better Posture & Back Strength
Warm-Up (No Band):
- Wide overhead arm circles
- Side bends
- Torso rotations
Warm-Up (With Band):
- Wide overhead arm circles
- Chest openers with leg swings
- Hip openers
- Mermaid side bends
Seated (No Band):
- Scapula protractions and retractions
- Goal post arms
- Rotator cuff rotations with scapula movement
Seated (With Band on Feet):
- Scapula retraction and protraction
Lying on Back (With Band):
- Legs up: scapula protraction and retraction
- Roll up into spine stretch forward
- Seated spine rotation (band around torso)
Quadruped (On All Fours):
- Scapula protraction and retraction
- Knees hover + hold for 30 seconds
- Arms forward, repeat scapula movement
- Forearm push-ups
Prone (Lying Face Down):
- Posterior chain activation
- 4x banded overhead “superman” lifts
- Single leg kick position with scapula protraction/retraction
- 4x double leg kicks
Cool Down:
- Child’s pose
- Quadruped spine rotations
12-minute Functional Circuit (Ascending Ladder)Duration 12 mins
Workout Description:
12-minute full body ascending ladder workout using just one kettlebell
Reps per round
1, 2, 3, 4, 5, 6, 7, 8
1. Kettlebell Clean to Press (alternating sides)
2. Squat to Bicep Curl
3. Kettlebell Swings
4. Kettlebell Halo to Reverse Lunge
5. Kettlebell Overhead Tricep Extension
12-minute Functional Circuit (Ascending Ladder)
Workout Description:
12-minute full body ascending ladder workout using just one kettlebell
Reps per round
1, 2, 3, 4, 5, 6, 7, 8
1. Kettlebell Clean to Press (alternating sides)
2. Squat to Bicep Curl
3. Kettlebell Swings
4. Kettlebell Halo to Reverse Lunge
5. Kettlebell Overhead Tricep Extension
Strength WorkoutDuration 46 mins
Strength Workout
Warm-up
- Cat/Cow
- Downward Dog/Plank
- Hip Flexor Stretch
- World’s greatest Stretch
- Child’s pose
Main Workout
- Sumo Deadlift: 8 -8 -6 – 6
- Bent Over Rows: 8 -8 – 6 – 6
- Deficit Reverse lunge (R) 3 x 6
- Deficit Reverse Lunge (L) 3 x 6
- Deficit Press-ups: 8 – 8 – 6 – 6
- Side Plank Leg Rasie (L): 8 x 3
- Side Plank Leg Raise (R): 8 x 3
Cool Down
- Hamstring Stretch
- Inner Thigh Stretch
- Glute Stretch
- Quad Stretch
- Upper Back Stretch
- Chest Stretch
10 Minute Core Workout11 minutes
10 Minute Core Workout
AMRAP (As Many Rounds As Possible) Pyramid
8 Butterflies
10 Plank Shoulder Taps
12 Russian Twists
14 L Crunch
16 Hip Dips
20 Flutter Kicks
Pilates with Weights (Arms and Core Focus)20 mins
Pilates with Weights (Arms and Core Focus)
Warm-up:
- Cat-Cow + Rotations
- Downward Dog + Leg Pedals
- Quadruped Series (one side first):
- Spine Rotations – 3x each side
- Arm Extensions and Lifts – 3x
- Leg Extensions and Lifts – 3x
- Knee-to-Elbow Crunches – 3x each
- Repeat the Quadruped Series on the other side.
Plank Series:
- Forearm Plank with Forward-Backward Shifts
- Knee Taps – 10x
- Plank Rotations – 4x each side
- Repeat on the other side.
Arm Series (with Weights):
- Bicep Curls – 10x
- Wide “V” Bicep Curls – 10x
- Shoulder Press – 10x
- Around the World (arms) – 10x
- Mid-Range Arm Circles – 4x
- Mini Arm Circles (each direction) – 10x
- Tricep Kickbacks – 10x
- Tricep Pulses (arms together) – 10x
- Tricep Pulses (arms back) – 10x
- Overhead Tricep Extensions – 10x
Abs Series:
- Opposite Arm to Opposite Leg Crunch (arm behind head) – 10x
- Opposite Arm to Opposite Leg Crunch (arm extended for bigger range) – 10x
- Repeat on the other side.
Cool Down:
- Roll up into Spine Stretch Forward
- Sit up tall