35-Min Power Pilates With Weights: Full Body Workout

TL;DR

This 35-minute intermediate power Pilates class uses a light set of hand weights (1-2kg, or water bottles as a substitute) to work the entire body. It moves through a standing warm-up, weighted squats and curtsy lunges, floor ab work like the hundred and double leg stretch, and side-lying leg series with side plank.

Transcript

welcome back to practice today's class is a power pilates workout using a light set of hand weights but don't worry if you don't have weights as you can still enjoy the class without them so when you're ready roll out your mat and let's begin let's start standing at the back of our mat with our feet hip distance apart take a deep breath in reach yo... Read More

Key Insights

• The workout requires only a light set of hand weights around 1-2kg, and the class can still be done without them by filling two water bottles or using household items as substitutes.
• The session opens with a standing warm-up that rolls down vertebra by vertebra, moves into plank with weight shifts, and transitions through bear position and downward-facing dog to warm the shoulders and spine.
• Weighted squats are performed with feet slightly wider than hip distance and toes turned out, pressing the weights overhead, with an option to lift the heels at the top for added challenge while drawing the navel in.
• Curtsy lunges target the outer glutes by crossing one foot behind the other, hinging forward from the hips, and adding pulses plus an elbow-to-knee crunch to work the side of the waist.
• Ab work includes the hundred, where you hold a curl, pump the arms, and inhale for five counts then exhale for five, progressing by lowering one leg at a time.
• The double leg stretch trains the rib-to-hip connection by extending the arms and legs long on the inhale and hugging everything back in on the exhale while keeping the lower back pressed to the floor.
• The side-lying leg series flexes and kicks the top leg forward twice then points and kicks back, followed by leg circles in both directions to challenge the glutes and outer thigh while keeping the hips still.
• The side plank builds from a bent-knee base with the top arm reaching overhead, lowering and lifting the hips, with the option to lift the top leg for greater difficulty and lengthen through the side of the body.

Questions & Answers

Q: What equipment do you need for this power Pilates workout?

You need a light set of hand weights, described in the description as 1-2kg, plus a mat. The instructor notes you can still enjoy the class without weights. If you don't own weights, the description suggests filling up two bottles of water or using anything around the house to act as weights. A Liforme mat is mentioned, but any exercise mat works for the class.

Q: How long is this Pilates workout and what level is it?

This is a 35-minute Pilates workout labeled as intermediate level. It is described as a power Pilates class and a full body workout using light hand weights. The session combines standing weighted strength work like squats and curtsy lunges with mat-based ab exercises and side-lying leg series, making it a well-rounded intermediate routine that warms up the whole body.

Q: How do you do the weighted squats in this class?

Stand in the middle of the mat with feet slightly wider than hip distance apart and toes slightly turned out. Bring the weights to your chest with elbows in, then squat down and press the weights up, inhaling as you squat and exhaling as you press. For more challenge, lift your heels at the top as you press up. Keep drawing your navel in, then hold low and add little pulses.

Q: What is the hundred exercise and how is it performed?

The hundred is done by holding a curl-up position and pumping the arms while breathing in a rhythmic pattern: inhale for a count of five, then exhale for a count of five, breathing in through your nose and out through your mouth. To progress it, you lower your right leg down and lift, then your left leg down and lift. You keep reaching through your fingertips and try to lift your shoulder blades off the floor.

Q: How do you perform curtsy lunges to target the glutes?

Cross your left foot behind your right into a curtsy position with the weights in front of your chest and elbows lifted. Inhale to curtsy down, then exhale to lift and open your arms, slightly hinging forward from your hips to target the outside of the glute. Add little pulses while pressing your knees out, then an elbow-to-knee crunch into the side of your waist, and a hinge-forward arm reach with combined leg pulses.

Q: What is the double leg stretch in Pilates?

For the double leg stretch, lift your head and shoulders and hug your knees in toward your chest. On the inhale, extend your arms and legs out long, then exhale to hug everything back in. Keep your chin slightly dropped toward your chest and focus on the rib-to-hip connection. Be careful not to arch your spine, keeping your lower back in contact with the floor throughout the movement.

Q: How do you do the side-lying leg series and circles?

Lie on your side with your head resting in your hand and legs extended long in line with your body. Push your top hip away to lift the underside of your waist, then lift the top leg in line with your hip. On the exhale, flex your foot and kick the leg forward twice, then inhale to point and kick back. Afterward, draw slow controlled leg circles for eight in each direction while keeping your hips still.

Q: How is the side plank set up and progressed in this workout?

Place your right hand underneath your shoulder, bend your right knee, and extend your leg out long into a side plank. Reach your left arm overhead and lengthen through the left side of your body. Inhale to lower your hips and exhale to lift. To progress it, lift your left leg up while continuing to lower and lift the hips, which increases the demand on your core and stabilizing muscles.

Summary & Key Takeaways

• The class is a 35-minute intermediate power Pilates workout using light hand weights, designed to work the full body. It begins standing at the back of the mat with breath-led roll-downs, then moves into plank, bear position, and downward-facing dog to warm up the shoulders, spine, and wrists before picking up the weights.

• The standing weighted segment features squats with the weights pressed overhead and optional heel lifts, followed by curtsy lunges on each side. The curtsies add pulses, an elbow-to-knee crunch into the waist, and a hinge-forward reach with combined arm and leg pulses to target the glutes and outer thighs.

• The floor portion focuses on core work including a curl-up with leg extensions, the hundred with single-leg lowers, double leg stretch, and a leg-switching exercise. It then moves to a side-lying series with forward kicks, leg circles in both directions, and a side plank with an optional top-leg lift.