40 Min Power Pilates is Day 49 in Heather Robertson‘s HR12Week 5.0 program.
Heather’s power pilates workouts are always tough and this one was no exception. Since the back hasn’t been worked yet this week, and this workout contains two exercises that hit the back, I decided to challenge myself with my weight choice. But I had to drop to lighter weights when we repeat the long circuit. This is because most of the exercises are compound in nature working both the upper and lower body–and sometimes balance is also a component. In fact, the second time through the circuit I dropped to lighter weights for many of the exercises! And this workout still kicked my butt! It is a full body strength workout that really fried my shoulders. In fact, my shoulders are still feeling the burn. And with the shorter rests and quicker rep pace it gets metabolic, too.
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.
40 Min Power Pilates is 40:27 minutes; 25 second intro, 4:45 minute warm up and 4:15 minute stretch. Equipment: dumbbells and fitness mat. Heather recommends light to medium dumbbells (3-12 pounds). The weights listed below are what I used. The workout opens with Heather already on her knees in high kneeling on the mat and getting right into the warm up.
- Row kick & hinge (hold a DB in each hand, hinge torso forward while bringing one leg behind you with toe on ground, do a double arm back row while also lifting leg up behind you, lower DBs to sides while returning torso to upright and bringing back leg forward into a knee raise) (25# DBs first set, 18# DBs 2nd set)
- Repeat #1 on other leg
- Plie squat (stand with legs wide and toes turned out to sides, holding a DB in each hand with DBs pressed together, lower into squat) (one 45# DB)
- Plie pulse (same as #3 but remain at bottom of plie squat and pulse) (one 40# DB)
- Plie squat & row (same as #3 but DBs are not pressed together, lower into squat and as you raise out of squat do an upright row) (15# DBs)
- Side lunge & row (alternating stationary side lunges, hold a DB in each hand with elbows pulled back so DBs are at sides, as you lunge, push one DB down toward opposite foot, as you raise out of lunge pull DB back to start like you are doing back row) (25# DBs first set, 16.5# DBs 2nd set)
- Cross press & balance (stand with legs wider than hip width holding a DB in each hand, hinge forward into forward fold while reaching one DB down toward opposite foot, raise out of forward fold and do a single arm overhead press while also raising knee of opposite leg) (18# DBs first set, 16.5# DBs 2nd set)
- Repeat #7 on other side of body
- Kneeling press up & kick back (in high kneeling on mat holding a DB in each hand, do a double arm overhead shoulder press, lower arms and hinge forward doing a double arm tricep kickback) (12# DBs)
- Side bridge & kick (in side elbow plank holding a DB in top hand, lower hip to mat, raise hip while also pushing DB to ceiling and lifting top straight leg) (one 12# DB first set, one 10# DB 2nd set)
- Inner leg lift & kick (sit on one hip on mat resting on bottom elbow, top arm holds one DB and arm is extended to ceiling, back leg is bent with foot on mat, other leg is extended straight, lift straight leg while lowering arm w/ DB bringing DB to foot) (one 5# DB)
- Repeat #10 & 11 on other side of body
- Heel lift & squeeze (lower into wide leg plie squat and hold, you are holding a DB in each hand, raise arms to side with palms facing ceiling, raise one heel while pulling elbow of same side arm into ribs push DB/arm back out to side as you lower heel, alternate sides) (5# DBs first set, 3# DBs 2nd set)
- Plank hop & twist (start standing, place hands on floor, jump feet back to plank, jump feet back into hands, stand and twist torso to one side, opening arms into a T, alternate sides when twisting)
- 30 second rest
- Repeat #1-14
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve reviewed, check out my Streaming page.
