Sample Workouts
Sample routines are guidelines to follow as you practice Pilates. As always, you are encouraged to use discretion and common sense when doing any exercise method. Pilates should not be painful, and you should not overdo it. Remember to work within your ability and comfort level.
Classic Form Pilates strongly advises you to check with your physician before beginning any new exercise regimen. This is particularly important if you are pregnant, have recently given birth, are recovering from surgery of any kind, or have any physical pain or limitation that is specific to you.
We will continue to add to this list, so please check back often. Future routines will include small props (using resistance bands, balls and foam rollers), and workouts designed to target specific areas of the body. To help you develop your Pilates practice even more, look for instructional videos of the matwork in the near future.
Beginner 1 – 1 Hour
- Pelvic Tilts
- Chest Lift/Ab Prep
- Assisted Roll Up
- Hundred, with feet on floor
- Single Leg Circle
- Half Roll Down
- Single Leg Kick
- Double Leg Kick
- Scissors
- Lower/Lift
- Criss-Cross, with feet on floor
- Hover
- Swan Prep
- Side Kicks
- Front/Back
- Up/Down
- Little Circles
- Cat Stretch
- Shoulder Bridge
- Spine Twist
- Spine Stretch Forward
- Roll Down
Beginner 2 – 1 Hour
- Pelvic Tilts
- Chest Lift/Ab Prep
- Roll Up, knees bent with feet on floor
- Hundred, with legs in tabletop
- Single Leg Circle
- Rolling Like a Ball
- Single Leg Kick
- Double Leg Kick
- Scissors
- Lower/Lift
- Criss-Cross
- Hover
- Swan Prep
- Side Kicks
- Front/Back
- Up/Down
- Top Leg, Bottom Leg
- Both Legs Together
- Little Circles
- Cat Stretch
- Shoulder Bridge
- Spine Twist
- Saw
- Spine Stretch Forward
- Roll Down
Intermediate 1 – 1 Hour
- Pelvic Tilts
- Toe Taps
- Chest Lift/Ab Prep with Rotation
- Roll Up
- Hundred
- Single Leg Circle
- Rolling Like a Ball
- Single Leg Kick
- Double Leg Kick
- Scissors
- Lower/Lift
- Criss-Cross
- Hover
- Swan Prep
- Side Kicks
- Front/Back
- Up/Down
- Top Leg, Bottom Leg
- Both Legs Together
- Little Circles
- Cat Stretch
- Shoulder Bridge
- Spine Twist
- Saw
- Spine Stretch Forward
- Seal
- Roll Down
- Plank
- Pilates Push Up
Intermediate 2 – 1 Hour
- Pelvic Tilts
- Toe Taps
- Chest Lift/Ab Prep with Rotation
- Roll Up
- Hundred
- Single Leg Circle
- Rolling Like a Ball
- Single Leg Kick
- Double Leg Kick
- Scissors
- Lower/Lift
- Criss-Cross
- Hover
- Swan
- Grasshopper
- Swimming
- Side Kicks
- Front/Back
- Up/Down
- Top Leg, Bottom Leg
- Both Legs Together
- Internal/External Rotation and Taps
- Cat Stretch
- Shoulder Bridge
- Spine Twist
- Saw
- Spine Stretch Forward
- Corkscrew
- Open Leg Rocker
- Seal
- Roll Down
- Plank
- Pilates Push Up
