5 Class Plan
Tutorial for complete beginners, plus 5 classes to practice with a theme base every 3 months. Follow the series in class order, but obviously you can repeat the classes as many times as you like.
SERIES 1 - CORE AND OBLIQUES
TUTORIAL - Set up and alignment.
Here is a Tutorial which is not just for complete beginners but for everyone to ensure you carry out the exercise correctly and safely.
35 min oblique and core - Class 3
More oblique based class but adding is some of the core exercises as well.
SERIES 2 - LOWER BODY
35 min - lower body - Class 1
A gentle class working into the leg, hips and glutes.
20 min legs - Class 4
Class focusing on the inner and outer thighs. Shorter class I know but, you will feel it!!!
I’ve also incorporated the pilates ball for a few of the exercises. If you don’t have one, could always use a cushion.
SERIES 3 - UPPER BODY
20 min Upper Body - Class 1
Gentle class easing into the upper body, working on mainly the arms and shoulders. Good to help with your posture as well, if you have ache across your shoulder blades or upper back.
28 min Lower and Upper body mixed - Class 4
So I thought I would work on some of the exercise from series 2, and include them with some upper body work.
Be sure to get a full body work out on this one!
SERIES 4 - MOBILITY AND FLEXIBILITY
26 Mins - Mobility - Class 1
Gentle class working into the joints to work on mobility.
This is a great class to ease any general ache and pains, and also any stiffness to your joints.
17 mins - Flexibility - Class 4
Shorter class but you will still feel you have worked hard.
Based on mainly trying to better your flexibility.
SERIES 5 - MOVEMENT INTO THE BODY
20 mins - Get moving - Class 1
Gentle class, focusing on mobility. Just getting some movement back into our body.
23 mins - Strength and Stretch- Class 4
Some core strengthening with some lovely stretching.
SERIES 6 - CLASSICAL PILATES
14 mins - Classical - Class 1
Short but effective class, 7 exercises from the Classical series.
22 mins - Core focused - Class 4
This class is selective exercises specifically to strengthen the core.
25 mins - Centering and core - Class 1
A class to guide you through centering, to ensure alignment is correct and moving through some of the key core exercises.
40 min core, oblique, stretch and relaxation - Class 4
A class to challenge some of the exercises previously practiced. There are options, so keep to your own level!
27 min - Glutes class - Class 2
If you sit at a desk all day, this is a great class to wake up your glutes. We need to keep these muscles strong to support the pelvis and lower spine. You might want to repeat this class again, if you get the chance.
27 min lower body flow - Class 5
Final class of the series, is a nice lower body flow class. I’ve taken exercises from the previous classes, getting some movement around the mat.
25 min Upper body - Class 2
Further exercises to work the upper body. Be sure to feel it in the arms and the connection into your shoulders.
30 min Full Body Class with equipment - Class 5
Final class of the series, is a nice full body class, and just to make it more challenging for you, I’ve added in the small had weights as well as the loop band.
Hope you have enjoyed this series.
23 Mins - Mobility and Posture - Class 2
Further exercises to mobilise the joints, working around the mat and adding some exercise to help improve posture.
23 mins class - Movement through your body - Class 5
Final class of the series, is a bit of everything learnt over the last 4 classes.
Hope you have enjoyed this series.
27 mins -Strength work using the band - Class 2
I’ve added the long band into the class. Used for support, variety and to make more challenging.
23 mins - Calming Pilates- Class 5
Final class of the series, is a a stretch and relax class. One you will definitely want to repeat.
Hope you have enjoyed this series.
24 mins Classical - Class 2
A nice Classical class, strengthening the core and spine, with a little teaser at the end for you. Have your long band ready to help.
18 Mins - Pilates circuit - Class 5
Final class of the series, is a little more energising to get the heart rate up. I’ve selected 6 exercises from the last 4 classes, quickened the pace up a little, and we are going to do 2 rounds.
Well done!! Hope you have enjoyed the series
40 core and oblique class - Class 2
This class will really get your core muscles working!! Ensure you work to your own level, repeat class 1 again before moving on if need be. Also an introduction to some exercises to work the oblique as well.
38 min Pilates circuit - Class 5
I’ve taken 8 exercises from the series to create a circuit class. There are 3 rounds adding in progression.
27 min - lower body & loop band - Class 3
Adding in some resistance by using the loop band, can make the exercises a lot more challenging. Have a go!!
Don’t worry, if you haven’t got a band, you can still do all the exercises.
25 min Upper Body with small hand weight - Class 3
Adding in small hand weights can add variety, and also challenge some of the exercises we have worked on in the previous classes.
27 mins - Progression Pilates- Class 3
I’ve taken 5 exercises from the original 34 exercises created and progressed the exercises over 3 sets.
A great way to show how you can adapt the exercises to suit you.
22 mins - Spine focused - Class 3
I’ve selected exercises from the Classical series, to specifically focus on the spine. Some mobility, strength and stretch.
22 minutes - Strength & Flow
Get ready with this class to power up the body and calm your mind.
Some lovely lunges & squats included too!!
27 Mins - Increasing the range of movement - Class 3
Using a band in this class to increase the range of movement, which in line will help improve flexibility.