WEEK 36 - YOUR FREE WEEKLY WORKOUT SCHEDULE
Weekly Pilates Workout Schedule: September Week 1
(2nd Sep - 8th Sep)
Welcome to Week 36 of your Pilates journey with Posture Tonic! This week, we’ve lined up a fantastic mix of workouts designed to build strength, improve core stability, and tone your entire body. With a blend of full-body sessions, targeted strength training, and deep core work, you’re set for a well-rounded week of Pilates. Let’s dive into the details of each day’s workout to help you plan and get the most out of your practice!
Weekly Schedule Overview
Monday: Full Body Pilates Tone (46 min)
Tuesday: Upper Body Strength with Dumbbells (20 min)
Wednesday: NEW Pelvic Floor & Deep Core (12 min) + Total Back Workout (8 min)
Thursday: Slow Flow Pilates (41 min)
Friday: Side Lying Pilates Booty + Inner Thigh (26 min)
Saturday: NEW Pilates Sculpt (46 min)
Monday: Full Body Pilates Tone (46 min)
Kick off the week with an intense 46-minute full-body Pilates session. This workout is designed to challenge your entire body, focusing on strength, tone, and endurance. Incorporating a variety of props like a Pilates ball, light weights, and heavy dumbbells, it’s perfect for building muscle definition and core stability.
Equipment needed: Pilates ball, light weights, and heavy dumbbells.
Tuesday: Upper Body Strength with Dumbbells (20 min)
Tuesday focuses on building upper body strength with a 20-minute workout using dumbbells. This session targets your arms, shoulders, chest, and back, helping to tone and define your upper body muscles. It’s a great addition to any weekly routine to balance out lower body and core-focused days.
Equipment needed: Dumbbells.
Wednesday: NEW Pelvic Floor & Deep Core (12 min) + Total Back Workout (8 min)
Wednesday is all about core stability and spinal health with two complementary workouts:
Pelvic Floor & Deep Core (12 min): This new 12-minute workout is designed to strengthen the pelvic floor and deep core muscles, essential for stability, posture, and overall core strength.
Equipment needed: None.Total Back Workout (8 min): An 8-minute session focusing on the back muscles, helping to improve posture and reduce back tension. This workout uses dumbbells and a resistance band for added intensity.
Equipment needed: Dumbbells and a resistance band.
Thursday: Slow Flow Pilates (41 min)
Enjoy a slower, more mindful session with the 41-minute Slow Flow Pilates workout. This beginner-friendly class focuses on fluid movements and controlled breathing, perfect for enhancing body awareness and relaxation. It's a great way to connect with your body while still getting a full-body workout.
Equipment needed: None.
Friday: Side Lying Pilates Booty + Inner Thigh (26 min)
Friday's 26-minute workout is a targeted session to sculpt and tone the booty and inner thighs. This side-lying Pilates routine is perfect for focusing on those hard-to-reach muscles while enhancing lower body strength and stability.
Equipment needed: Ankle weights.
Saturday: NEW Pilates Sculpt (46 min)
Finish the week strong with a brand-new 46-minute Pilates Sculpt workout. This session combines full-body Pilates moves with strength training to maximise muscle toning and fat burning. Dumbbells are used throughout to add resistance, making this a great option for those looking to elevate their Pilates practice.
Equipment needed: Dumbbells.
Sunday: Rest and Rejuvenate
Sunday is your well-deserved rest day. Use this time to relax, stretch, and reflect on your progress throughout the week. Gentle stretching, a walk in nature, or simply some quiet time can help you rejuvenate and prepare for the upcoming week.
Are you ready to transform your body and mind? Subscribe to Posture Tonic on YouTube to access these workouts and more. Don’t forget to check out our latest content and join our community for even more tips, challenges, and support. For personalised guidance, consider booking a 1:1 or group class through our website.
This week’s Pilates schedule is thoughtfully crafted to help you build strength, improve core stability, and achieve a balanced, toned body. Stay committed, challenge yourself, and most importantly, enjoy every moment of your Pilates journey. Remember, consistency is the key to progress!
Let’s make this week a powerful one together! Keep moving, stay focused, and believe in yourself! 🌟
