Pilates dumbbell workout | Virgin Active

the warm up

Don't forget to warm up before you get started! Click on each exercise to see a demonstration:

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Head Tilt

Full Roll Down

Back Stroke

Lateral Bend

Chair Sits

the workout

Duration: 30 mins | Level: Beginner/Intermediate | Equipment: Yoga mat/dumbbells

10 exercises / 45 seconds on / no rest / repeat circuit x 3 / rest 45 seconds in between circuits

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Calf Raise With Lateral Arm Movement

Starting with feet parallel and hands by your side.

Inhale- to lift heels and extend arms to the side.

Exhale-to slowly lower heels and lower arms.

Leg Lateral Raise With Arm Fly (left)

Starting with the torso slightly hinged forward, with a bent supporting leg and flexed extended foot.

Exhale- to lift your left leg to the side whilst your arms are completing an arm fly.

Inhale- to lower arms and leg.

Leg Lateral Raise With Arm Fly (right)

Starting with the torso slightly hinged forward, with a bent supporting leg and flexed extended foot.

Exhale- to lift your right leg to the side whilst your arms are completing an arm fly.

Inhale- to lower arms and leg.

Roll Down With Weights

Rolling down to a forward fold and peeling up through your spine using weights.

Single Arm Row In High Plank

Holding a high plank, complete a single arm row. Continue alternating arms.

Modification: complete this on your knees for a regression.

Half Squat With Offerings

Starting on knees:

Inhale- To hinge back through your hips holding weights with arms bent at a 90-degree angle.

Exhale- to extend back up to kneeling, whilst extending the weights out forward of your body.

Kneeling Hinge

Starting in a kneeling position, holding weights in hands and reaching arms forward:

Inhale - to hinge through your knees in a diagonal line.

Exhale - to slowly lengthen back to the starting position.

Bird dog pulses (Right leg)

Extend opposite arm and leg and pulse.

Bird-dog pulses (Left leg)

Extend opposite arm and leg and pulse.

Thread The Needle In Alternating Side Plank

Start in a high plank:

Inhale - rotate to a side plank, holding a weight in the top arm

Exhale - Thread the top arm underneath the supporting arm

Inhale - Open back to side plank and rotate back to center plank Repeat on the other side.

core challenge finisher

Duration: 2-mins

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Plank With Hip Dips

cool down & mindfulness

The cool down is just as important as the warm up! Follow these simple moves, to help you end on a high.

Duration: 2-mins

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Shell Stretch

Cat Stretch

Cow Stretch

Lateral Bend

Upper Back Stretch

Downward Dog/Pike Position

Arm Hang Stretch

If you need a hand with these exercises, please ask one of the team who will be happy to help.

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