Heather Robertson has created another Pilates fusion workout! I have really been enjoying her others, so I was very happy to see she is continuing to create them. For this workout, Heather says she used her favorite pilates fusion exercises. She apparently likes a lot of mat based moves. It felt like I spent more time laying on the mat in this workout than I did in Heather’s other pilates fusion workouts. This is a core focused body weight strength workout. As always, Heather has created another excellent workout. Not my favorite of Heather’s pilates fusion workouts but I did enjoy it and it worked me very well. It has some moves that I really liked and really felt–but it also had her very challenging (and no fun) Pilates 100 bike exercise which I do not enjoy.
This workout is made up of two circuits. Each circuit contains 8 exercises and each circuit is done twice. Each exercise is done for 40 seconds followed by 10 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recovery Heather previews the next exercise.
Power Pilates Workout // HIIT Fusion is 35:19 minutes; 2:30 minute warm up and 3 minute stretch. Equipment: a fitness mat. You might need a chair handy for exercise 1 & 2 in Circuit 2–it is a balance move and I used a chair.
- Side bridge & kick (in side elbow plank with both knees bent and top arm raised to ceiling, lower hips to floor then raise hips while also kicking top leg out high and straight)
- Side press & lift (lay on your side, bottom hand is holding opposite shoulder, top arm is on the floor in front of chest, do a side lying tricep push up and when you lower upper body do a straight leg side leg lift)
- Repeat #1 & 2 on other side of body
- Push up & leg lift (at top of push up do a single leg lift, alternate legs with a push up between each leg lift)
- Full body crunch (extend arms overhead, legs are straight and raised a few inches off the floor, bring knees into chest while also raising head/shoulders and bringing hands to heels)
- Leg tug (lay on back, raise head and shoulders, scissor straight legs, when one leg is raised to ceiling, other leg is a few inches off the floor, hold thigh of leg raised to ceiling with both hands and pull it toward face)
- Frog hip lift (lay on back with hands behind head, lift straight legs to ceiling while doing a reverse crunch, bend and open knees, keeping insoles of feet together and do a full crunch, bringing elbows to knees)
- Down dog burpee (start in straight arm plank, push back to downward facing dog, return to plank, jump feet into hands, stand and reach arms overhead)
- Repeat #1-8
30 second rest
- Curtsy & side leg lift (do a curtsy lunge with one arm raised overhead then raise knee of leg that was curtsying up into side knee lift while also bringing elbow of raised arm down to meet knee)
- Repeat #1 on other side of body
- Tuck & kick (in straight arm plank, bring one knee into chest under body then extend leg straight behind you, lifting it to ceiling while keeping leg straight, alternate legs)
- Roll ups (traditional pilates roll up, but at top of move, when arms are raised overhead and you are sitting upright, twist torso to side, alternate sides)
- Pilates 100 bike (sit on bottom, torso leaned back slightly, arms extended straight to sides, raise and lower arms quickly in pilates 100 fashion while bicycling legs)
- Push back push ups (do one push up then bend knees, pushing glutes back to heels while also keeping knees elevated off floor)
- Skater lunge (alternating stationary side lunge, reach one hand to opposite foot when in lunge, other arm is raised to ceiling)
- In & out jacks (plie squat jacks, arms flow down beside hips when in narrow squat and open out to sides when in plie squat, raise arms overhead between each squat version)
- Repeat #1-8