WEEK 39 - YOUR FREE WEEKLY WORKOUT SCHEDULE

Weekly Pilates Workout Schedule: September Week 4 (Sep 23 - Sep 29, 2024)

Welcome to Week 39 of your Pilates journey! This week’s schedule has 3 new workouts from the 7-Day Posture Challenge, designed to enhance your posture, sculpt your arms, and strengthen your back. We’ll also include some Pilates booty and mobility sessions to keep things balanced. Whether you’re joining for the full challenge or just picking a few workouts, you’ll feel stronger, more aligned, and energised by the end of the week.

Here is what the 7 Day Posture Challenge schedule looks like (3 out of 7 videos will be uploaded in this weekly schedule.

Day 1: 15 min Fix Your Posture: Reset Routine (2 - 4kg dumbbells suggested)
Day 2: 10 min Bicep and Tricep Sculpt Superset (2 - 4kg dumbbells suggested)
Day 3: 15 min Team Back and Arms (with optional ankle weights or light hand weighs) 
Day 4: 15 min Upper Body Posture Quickie (with long resistance band)
Day 5: 10 min All Standing Toned Arms (3 - 4kg dumbbells suggested)
Day 6: 10 min Baby Got Back (2 - 4kg dumbbells suggested)
Day 7: 15 min Lengthen and Align for Perfect Posture (light hand weight suggested)

Here’s your breakdown of your workouts to complete this week, along with the equipment you’ll need.

Weekly Breakdown:

Monday (Sept 23)

• Fix Your Posture - 7 Day Posture Challenge (NEW)
  Duration: 15 min
  Equipment: 2-4 kg dumbbells suggested
  Kick off the challenge with a posture training routine that incorporates dumbbells to target the muscles that support good alignment—especially in your upper body and core.

• 10 Min Pilates Workout + Chair
  Duration: 10 min
  Equipment: Chair
  Add a quick, low-impact workout using a chair to focus on stability and core strength, enhancing your body’s posture.

Tuesday (Sept 24)

• Pilates for Posture
  Duration: 35 min
  Equipment: 1 kg dumbbells (optional)
  This longer routine focuses on improving your overall posture with full-body movements while engaging your core and upper body to create lasting improvements in alignment.

Wednesday (Sept 25)

• Arm Sculpt: Bicep and Tricep Sculpt Superset - 7 Day Posture Challenge (Day 2)
  Duration: 10 min
  Equipment: 2-4 kg dumbbells suggested
  Work on your biceps and triceps with this focused arm-sculpting session. Strong arms not only look great but also support better posture throughout the day.

• The Ultimate Morning Mobility Routine
  Duration: 10 min
  Equipment: None
  A perfect way to begin or end your day! This mobility-focused routine combines stretches and breathwork to open up your body, ideal for maintaining flexibility and flow in your joints.

Thursday (Sept 26)

• Your Everyday Posture Workout
  Duration: 20 min
  Equipment: None
  An all-around posture-strengthening workout that helps you build core strength and body awareness. No equipment is needed—just show up and work on your alignment.

Friday (Sept 27)

• Pilates Booty w/ Dumbbells - Day 5 of 5 Day Booty Challenge
  Duration: 18 min
  Equipment: Dumbbells (1-2 kg)
  Focus on your lower body today! This routine targets your glutes and hamstrings using light weights for extra intensity. A toned booty complements good posture by balancing the body.

Saturday (Sept 28)

• Team Back and Arms - 7 Day Posture Challenge (Day 3)
  Duration: 15 min
  Equipment: Optional ankle weights or light hand weights (1-2 kg)
  Sculpt and strengthen your back and arms with this routine. Adding light weights will intensify the workout.

• Perfect Posture - 7 Day Posture Challenge (Day 7)
  Duration: 15 min
  Equipment: Light hand weight (optional)
  End the challenge with this gentle but effective routine that focuses on lengthening your spine and aligning your body for perfect posture.

Sunday (Sept 29) – Rest & Recovery
Take a well-deserved rest day! Focus on stretching, hydrating, and maybe going for a light walk or indulging in a relaxing bath. Recovery is as important as the workouts themselves!

Equipment You'll Need:

• Dumbbells: 2-4 kg for posture and upper body routines.

• Optional weights: Light hand weights or ankle weights to increase intensity.

• Chair: For core stability on Monday’s Pilates Chair routine.

Tips for the Week:

• Commit to the Challenge: Completing part of the 7-Day Posture Challenge will transform your upper body strength and improve your posture, making daily life more comfortable.

• Listen to Your Body: Modify or skip moves if needed. The workouts are designed to be accessible for all levels, so go at your own pace.

• Celebrate Your Wins: Whether you complete one workout or the full schedule, take time to appreciate your progress!

Join the Posture Tonic Community

Be sure to subscribe to Posture Tonic on YouTube for the latest videos and to follow the 7-Day Posture Challenge along with other Pilates routines. You can also visit Posture Tonic’s website to sign up for personalised 1:1 coaching or group classes to take your practice to the next level!

Let’s make this week all about strength, alignment, and feeling your best. See you on the mat!

Jacinta x