FREE 3 Day Workout Plan 

Enjoy these 3 ‘at Home’ Workouts taught by some of your favourite instructors (available until 1st May);

30min Pilates Workout with Ali

15min Hips & Spine Flexibility with Ross

45min Pilates Workout with Matt

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  30min Pilates Workout with Ali

  Equipment required:
  
  Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
  Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
  Water: You need to keep yourself hydrated, make sure you have some water near by.
  
  - Cat Stretch
  - Chest Openings
  - Seated Figure 4 Stretch
  - Leg Reaches
  - Tricep Extension
  - Lateral Plank
  - Lunge with Rotation
  - Single Leg Load
  - Stomach Massage
  - Prone Lying Shoulder Press
  - Lateral Bridge
  - Standing Hip Flexor Stretch
  - Thread the Needle
  - Hip Rolls
  
  Video No. 320
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  15min Hips & Spine Flexibility with Ross

  This workout is suitable for Pilates beginners or for individuals currently managing an injury or who have a limited range of movement.
  
  Equipment required:
  
  Exercise Mat: If you don’t have an exercise mat you can use a blanket, towel or duvet. If you can’t get up and down from the floor, you can do the workout on your bed.
  Cushion/Pillow: Please ensure you have a cushion to kneel on, if you can’t kneel at all, please use a chair for alternative exercises.
  Water: Please make sure you have some water.
  
  - Hip Rolls
  - Side Lying Clam
  - Lateral Bridge
  - Super cat
  - Thread the Needle
  - Hip Flexor Stretch
  - Cat Stretch
  
  Video No. 164
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  45min Pilates Workout with Matt

  Equipment required:
  
  Exercise Mat: This video has exercises that require you to lay on the floor. If you don’t have an exercise mat you can get creative with blankets, duvets, or anything you can fashion as a mat. If you can’t get up and down off the floor, you can do the exercises on your bed.
  Cushion/Pillow: We will be kneeling at times in this workout so ensure you have a cushion to kneel on, if you can’t kneel at all, ensure you have a chair nearby for alternatives.
  Water: You need to keep yourself hydrated, make sure you have some water near by.
  
  - Leg Reaches
  - Curl-up
  - Spine Curl
  - Hip Rolls
  - Single Leg Stretch
  - Thread the Needle
  - Superman
  - Standing Calf Raises
  - Clock Taps
  - Single Leg Squat
  - Side Lying up and down
  - Side Lying Leg circles
  - Swimming
  - Plank
  - Side Lying up and down
  - Side Lying Leg circles
  - Deadbug
  - Hundred
  - Curtsey Lunge
  - Press-up - 4 Point Kneeling
  - Side Plank
  - Lateral Plank
  - Scissors
  - Corkscrew
  - Hamstring stretch with towel
  - Cat Stretch
  - Pigeon
  - Roll Down
  
  Video No. 453

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