30 MIN PILATES X STRENGTH Workout (With Weights) Home Workout

▸ Level: intermediate ▸ Time: 30 Min ▸ Equipment: Medium Dumbbells + Yoga Block Workout: Warm Up 30 sec on Reach + Walk it out Split squat reach up + down Split squat pulses Split squat reach up + down Split squat pulses Walk it out + push up Plank hold Push back + push up Round 1: 60 sec on Dumbbell deadlift Reverse lunge Lunge pulses Reverse lunge Lunge pulses Round 2: 60 sec on Elevated glute bridge glute bridge pulses Elevated glute bridge Glute bridge pulses Round 3: 40 sec on Weighted deadbug Bicycles Bicycle hold + leg raise Bicycles Bicycle hold + leg raise Round 4: 40 sec on Side clamshell Side clamshell pulses Low plank hold Low plank dips Side clamshell Side clamshell pulses Finisher: 40 sec on Block squats Block squat pulses Block squat + front press Block squat hold Leg raise + push up Leg raise + push up climbers Low push up hold Cool Down 30 sec on, 10 sec off Child’s pose Deep lunge Deep lunge Deep squat hold