Pilates Total Core is Day 23 in Heather Robertson‘s HR12Week 5.0 program.
Heather’s weighted pilates fusion type workouts are always tough and this one is no exception. But I don’t feel like I can gauge how tough it truly is because I am sick and it took 3 cough drops to get me through this workout. Luckily tomorrow is my rest day. This workout hits everything, not just your core, though that is worked well. I definitely felt it in my shoulders, too. However, I did feel like this workout wasn’t as hard as some of her other similar workouts of this type that are in this program. Again, that could be due to the fact I was going easy on myself and not challenging myself with the weights I used (because I’m sick).
There are two circuits and each circuit is done twice. The exercises are done interval style: 45 seconds of work followed by 15 seconds of recovery. There is a timer in the lower right-hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.
Pilates Total Core is 37:50 minutes; 40 second intro, 4 minute warm up and 4 minute stretch. Equipment: dumbbells and fitness mat. Heather recommends 5 to 10 pound dumbbells. The weights listed below are what I used.
Circuit 1:
- Loaded dead bug (lay on back, legs are raised w/ knees bent at 90 degrees and arms/DBs are extended straight to ceiling, lower one arm/DB overhead while also extending the opposite leg straight, alternate sides) (10# DBs)
- Side bridge & kick (in side elbow plank, top arm is holding a DB, start with hip on mat, lift hips while also lifting top leg and pressing DB to ceiling) (one 10# DB)
- Side leg lift & crunch (place one hand and same side knee on mat, body faces side, top arm is extended over head and top leg is extended straight w/ foot resting on mat, lift leg then bend knee pulling it into chest while also bringing elbow of top arm to meet the knee)
- Repeat #2 & 3 on other side of body
- Around the world crunch (lay on back with legs raised and knees bent at 90 degrees, hold one DB in each hand, extend arms/DBs overhead, as you crunch upper body extend arms out to sides so they meet behind thighs at top of crunch then extend arms back out to sides and overhead as you lower upper body, legs remain stationary the entire interval) (5# DBs)
- Loaded 100s (pilates 100 holding a light DB in each hand) (3# DBs)
- Repeat #1-6
30 second rest
Circuit 2:
- Side lunge & open (stand w/ legs wide holding a DB in each hand in front of chest, lunge to one side while reaching one arm/DB to floor and other arm/DB reaches to ceiling, alternate sides) (5# DBs)
- Side lunge, press & bend (stand with legs wide holding a DB in each hand at shoulders, do a double arm overhead press while lowering into side lunge, do a side bend with arms still extended overhead, alternate sides) (5# DBs)
- Side bend & tuck (stand holding one DB in one hand at side, other arm is extended to ceiling, do a side bend, reaching DB toward floor while reaching arm over to other side, return to upright and raise knee, bringing elbow down to knee as it raises) (one 20# DB)
- Reverse lunge & drive (step back into reverse lunge while also doing a double arm overhead press, as you raise out of lunge bring back knee forward into a knee raise while lowering DBs to shoulders) (8# DBs)
- Repeat #3 & 4 on other side of body
- Balance & twist (stand holding a DB in each hand in front of chest w/ elbows extended out to sides, lift one knee so you are balancing on one leg, twist torso/DBs to side toward raised knee, alternate sides) (5# DBs)
- Repeat #1-6
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page
