Luteal Phase
Luteal Phase:
Days 17-26
As you shift into the luteal phase, your energy will start to gradually decrease. This is a good time to give the HIIT cardio a rest. Focus on lighter resistance, lower intensity, and more endurance based movement. LISS cardio like walking is also especially great during this phase.
Level: Please reference each video individually for its respective level.
Props: Please reference each video individually for its specific prop requirements.
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Quickie Full Body
One of the most efficient full body workouts (glutes, core, posture) in 20 minutes.
Props Needed: Pilates ball
Level: 1 Intermediate
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Posture Perfector
Focus on the posture muscles of the posterior chain in this upper body focused series.
Props Needed: 1-3 lb hand/wrist weights
Level: 1 Intermediate
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Bodyweight Glutes
Glute focused, neutral spine friendly series that uses only body weight or add ankle weights to intensify it.
Props Needed: Optional 1-3lb ankle weights
Level: Intermediate
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Full Body w/ Hip Mobility & Hip Massage
By learning how to roll down resisting gravity, we can learn how to roll up using our core (not momentum).
Props needed: Pilates ball, light and medium (or heavy) weighted resistance bands.
Level: Intermediate
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Full Body Using A Wall
Enjoy this efficient and fun full body workout using just your own body weight and a blank wall space.
Props Needed: A mat and a wall
Level: 1 Intermediate
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Full Body With Foam Roller
If you have a foam roller, this full body workout is a fun and efficient way to introduce a new prop.
Props Needed: Foam Roller (any length or density)
Level: Intermediate
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Traditional Pilates Abs
Using just your bodyweight, train all angles of the core and finish with side planks.
Equipment needed: None
Level: 1 Intermediate
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Thursday 3/5 - 7 Minutes In Ab Heaven
Enjoy this quick and efficient core series designed for when you only have a few minutes to spare.
Props Needed: Pilates ball (substitute with a firm, small pillow)
Level: Intermediate
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Glute Focused Lower Body
Hit all the sweet spots with this lower body focused series.
Props Needed: Pilates ball and light resistance band
Level: Intermediate
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Core And Triceps
Learn to "kinect" the upper limbs to the trunk by training the posture muscles of the triceps, lats, mid back, and the core stabilizers.
Props Needed: Gliders and a light resistance band
Level: Intermediate
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Abs And Glutes
Target every muscle of the glutes and core in this full body workout.
Props Needed: Pilates ball (substitute with a firm, small pillow)
Level: Intermediate
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Waist Training
Twisting focused core workout to tone the waist and detox the body.
Props Needed: Pilates ball (substitute with a firm, small pillow)
Level: Intermediate
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Full Body With Magic Circle
Perfect your form and tap into hard to reach muscles like your inner thighs and pelvic floor.
Props Needed: Pilates ring (magic circle)
Level: Intermediate
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Full Body With Pilates Ball
Don't underestimate small, precise movements. This workout will leave your muscles shaking and also help your body start functioning as a system.
Props Needed: Pilates ball (substitute with a firm, small pillow)
Level: Intermediate
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Posture Corrector
Reverse forward rounded posture with these three upper body exercises which can be done standing or sitting.
Props Needed: 1 light weight resistance band
Level: Beginner/ Intermediate
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Kinected Kore
Solidify a very strong connection to your deep core musculature in this extremely targeted and effective workout that can (and should be) repeated over and over again.
Props Needed: Pilates Ball
Level: Beginner/Intermediate
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Sunday 3/15 - Foam Rolling For Tight IT Band/ Lateral Knee Pain
Most people have tight IT bands. But, instead of rolling directly on the band of connective tissue itself, I'll take you through a few better spots to roll to reduce IT band pain.
Props Needed: Foam Roller
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Push Up Fundamentals
Learn the fundamentals of good upper body focused push ups by improving the range of motion of your joints with this effective variation.
Props Needed: None
Level: Beginner/All levels
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Standing Inner & Outer Thighs
A spicy lower body series that focuses on the inner and outer thighs.
Props Needed: A glider and a light resistance band
Level: Intermediate/ Advanced
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Inner Thighs For Deep Core
Practice using inner thigh engagement to kinect deeper to the pelvic floor and deep core system.
Props Needed: Pilates ring
Level: Intermediate/Advanced
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Friday 2/27 - Interval Abs
Train the front and sides of your waist through deep core work on the ball and finish with planks using the sliding disks.
Props Needed: A Pilates ball and pair of sliders
Level: Intermediate
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Core Stability & Mobility
A core series focused on both trunk stabilization and also mobilization.
Props Needed: A light resistance band
Level: Intermediate
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Inner Thigh Magic
Sizzle the inner thighs, namely adductor magnus, in this series that uses one slider disk.
Props Needed: One glider disk
Level: Intermediate
