Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
Pilates Ring Intervals
Equipment: Pilates Circle
In this full-body at-home Pilates circle workout, you’ll use your Pilates ring to assist or resist you through movements to tone and lengthen your muscles. Working in an interval format, you’ll move through a series of 15 exercises twice for a perfectly balanced workout. Grab your ring, hit the mat, and make some magic!
- Class Type: Ab & Core / Mat Pilates
- Trainer: Sam
- Date: May 9, 2021
- Length: 32:20
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
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Core + More (like Burpees)
Set 1 ~ Core Warm-Up
-Basic Crunch 20 reps
-Bicycle 15 reps/side
-High Reach Reverse Crunch (heels tap down) 10 reps
-Slow Swimmer 10 reps/side
Repeat 1x
Set 2 ~ Killer Core
-Reaching Walk-out Push-ups 10 reps
-Elbow Plank till Everyone is Done or 30 seconds
-Squat Thrusts or Burpees
Repeat 1x
Set 3 ~ Ab Flattening Classics
-Sit-Ups 33 reps
-Elbow Plank till Everyone is Done or 30 seconds
-Classic Crunch in Reverse Table Top 33 reps
-SuperMan 10 reps
Repeat 2 x
Set 4 ~ Pilates Influenced Flab Firmers
-Roll-Ups 6 reps
-Corkscrew 6 reps per side
-Saw 6 reps per side alternating
TReXpress: Cardio & Core
Cat just told me, “I filmed this class 3 days ago and my abs are still screaming!”. This is 1 of 3 workouts in the TReXpress series, where each workout is less than 9-minutes and has a fun “build it up” circuit format. Burn fat and tone your tummy in the best TRX Cardio & Core Workout I’ve ever taken by clicking play now!
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
Cat’s 12 Minute Warm Up Spin: https://www.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/
Warm-Up Option #2
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #3
Set a timer for 30 seconds for 10 rounds
1. Jog in Place
2. Butt kickers
3. Squats
4. Mountain climbers
5. Push ups
Repeat twice for a total of 5 mins
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/
Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/
9 Minute Abs
The name says it all. Some of the best ab exercises you can do, and all in only 9 minutes. Let’s carve it up!
Pilates + Cardio = Pilardio!
What’s “Pil-ardio” you ask? Only the best way to mash up Pilates and Cardio Floor Exercises into one amazing full-body fusion workout! Broken into five 3×3 blocks (3 exercises repeated 3 times), the first two moves in each block will be Pilates based to challenge and strengthen your muscles, and the third will be a cardio drill designed to crush calories while you carve the core. All you need is a towel, and a mat. Let’s crush it!
This workout does not include a cool-down, but we have some great options here!
