45-Minute Full Body Strength & Pilates Workout
By Olivia Griffiths
Pilates Instructor & Nutrition Coach
This 45 minute workout blends Pilates control with strength training to create a full body session that builds strength, stability and endurance without high impact.
The workout moves through a few different positions on the mat so that each part of the body gets some attention, while still keeping everything slow, controlled and accessible.
Light dumbbells and a Pilates block can be used if you have them, but they’re completely optional.
Instructions
Step 1
The workout starts lying on the mat with a core focused series. Beginning here gives you the chance to properly connect to your core before moving into the rest of the class. The movements are slow and controlled, coordinating the arms and legs while the abdominals work to stabilise the body. This helps switch the core on and supports better movement for the exercises that follow.
Step 2
From there, we move into a shoulder bridge series to wake up the glutes and the muscles around the hips. You’ll lift and lower the hips with control, sometimes adding small pulses or holds to increase the challenge. A block can be placed between the knees to help engage the inner thighs, but it isn’t essential. This part of the workout is great for building strength around the hips and improving stability.
Step 3
Then, transition onto hands and knees for an all fours kneeling series. This position challenges both balance and control as the arms and legs move while the torso stays stable. It’s a really effective way to strengthen the glutes, shoulders and core at the same time.
Step 4
Next, the workout builds slightly in intensity with a press up variation. These are performed slowly and with control, helping to strengthen the arms, shoulders and chest while the core supports the body. They can be done from the knees or toes depending on what feels best for you.
Step 5
After that, we move into a side kneeling series which focuses on the outer glutes and hips. Working from this position helps strengthen the muscles that support the pelvis and improve stability through the lower body. It also challenges balance and control through the core.
Step 6
The workout then shifts to an arm and back series using light dumbbells if you have them. This section focuses on building strength through the arms, shoulders and upper back while encouraging good posture. The movements are small and controlled, which helps build muscular endurance without putting strain on the joints.
Step 7
To finish, come up to standing for a sequence that combines squats with side lunges. This final section works the legs and glutes while also improving coordination and mobility through the hips. It’s a great way to finish the workout by bringing everything together in a functional movement pattern.
Workout Notes
Overall, this workout is designed to leave you feeling strong, balanced and energised. By blending strength training with Pilates control, it helps build full body strength while still focusing on posture, stability and quality of movement.