Class Attendee 10 Minute Workout

I’ve produced a 10 minute Pilates workout available to anyone attending my classes. This can be used while on holiday, if you miss a class, or if you want to do a little extra during the week.

Photo of a yacht in Norway

Disclaimer: This program has been developed only for those who attend my classes and have been identified as suitable to use it.

Enjoy!

Download Work-out PDF

Warm up

Stand up, then:

  1. Toy soldier. Optional: increase arm movement (so arms reach above head) 30 seconds.
  2. Pelvis movements forward and backwards ✕ 5-10.
  3. Quater squats ✕ 10.
  4. Stand on one leg and hold for 20 seconds if possible. Optional: add arm openings.
  5. Skater ✕ 5 each side.
  6. Plie squat ✕ 10. Optional – on last one: hold in position, pulse for 10.
  7. Mermaid stretch - hold for 10 seconds. 1 each side.
  8. Roll down ✕ 3. Last one: hamstring stretch 10-20 seconds.

Main section

Come to 4 point kneel, then:

  1. Cat and cow stretch ✕ 5.
  2. Swimming choose level 1-3 (keeping lower back and pelvis level at all levels).
    • Level 1: Bring one arm in front, return hand down, Repeat with other arm ✕ 5 each arm.
    • Level 2 stretch the leg away, return to start. Repeat with other leg ✕ 5 each leg.
    • Level 3: opposite arm and leg ✕ 10.
  3. Shell stretch 20 second hold.

Lie on side, then:

  1. Clam ✕ 10.
  2. Lift and Lower (the top leg is straight and moves up and down) ✕ 10. Hold leg up for 10 seconds on last repetition.
  3. Repeat 1-2 on other side.

Lie on back, then:

  1. Shoulder bridge, level 1 ✕ 10.
  2. Stretch glutes 20 sec hold.

Tummy time!

  1. Abdominal preparation (sit ups) ✕ 10.
  2. Oblique prep (diagonal sit up). Optional progression: legs in tabletop, ✕ 5 each side
  3. Hundreds – choose your level.
  4. Knee hug followed by gentle head rotations after this section.

Cooldown

Place knees and feet together, then:

  1. Hip twist level 2 (knee rolls with shoulders staying on the mat) ✕ 5 each way.
  2. Stretch hamstrings and circle at hip ✕ 5 each way. Repeat other side.

Lie on side, then:

  1. Arm openings level 1 ✕ 5
  2. Repeat other side.

Return to feet, then:

  1. Roll shoulders ✕ 5.
  2. Circle arms ✕ 5.
  3. Corkscrew ✕ 3.

If you would like a longer workout you can increase the number of repetitions.