WEEK 40 - YOUR FREE WEEKLY WORKOUT SCHEDULE

Weekly Pilates Workout Schedule: October Week 1 (Sep 30 - Oct 6, 2024)

Welcome to Week 40 of your Pilates journey! This week kicks off October with 4 brand new workouts, focusing on posture correction, upper body strength, and full-body toning. Whether you’re finishing the 7-Day Posture Challenge or starting a fresh fitness routine, this week is packed with diverse sessions to keep you motivated. Let’s make this week one of strength, mobility, and balance.

Weekly Breakdown:

Monday (Sept 30)

• NEW: Upper Body Posture + Mobility - 7 Day Posture Challenge
  Duration: 15 min
  Equipment: Long resistance band
  Start the week with a new release focusing on improving your upper body strength and enhancing mobility. This routine uses resistance band to strengthen your shoulders and back, keeping your posture in check.

• Back Burn for Better Posture
  Duration: 15 min
  Equipment: None
  This session is a quick, equipment-free workout designed to engage your upper back and strengthen the muscles that support better posture.

Tuesday (Oct 1)

• Low Impact Pilates
  Duration: 35 min
  Equipment: light dumbbells
  Focus on your core and full-body toning in this low-impact routine. It's a gentle yet effective session that builds strength without straining the joints, making it perfect for all fitness levels.

Wednesday (Oct 2)

• NEW: All Standing Toned Arms - 7 Day Posture Challenge
  Duration: 15 min
  Equipment: 2-4 kg dumbbells
  This all-standing workout will sculpt your arms and shoulders using dumbbells, helping you build the upper body strength essential for improving posture.

• All Standing Pilates + HIIT
  Duration: 26 min
  Equipment: Heavy weights (3-4 kg), booty band
  A mix of standing Pilates and HIIT, this session is designed to tone your whole body, focusing on arms, legs, and core. Adding a booty band and heavier weights increases intensity for a full-body burn.

Thursday (Oct 3)

• Pilates Tone
  Duration: 35 min
  Equipment: None
  A classic Pilates routine that targets your core, glutes, and legs. This is a great mid-week workout to build strength and endurance without any equipment.

Friday (Oct 4)

• NEW: Baby Got Back - 7 Day Posture Challenge
  Duration: 10 min
  Equipment: 2-4 kg dumbbells
  Focus on strengthening your back with this quick, dynamic workout. Strong back muscles are key to good posture, and this session will help you build them with dumbbells. Repeat this workout 2 -3 times for max results.

• Full Body Pilates
  Duration: 35 min
  Equipment: None
  This routine provides a full-body Pilates experience, targeting core stability, glutes, and mobility. It’s a perfect complement to the 7-Day Posture Challenge, helping you stay balanced.

Saturday (Oct 5)

• Pilates Tone Arms & Abs
  Duration: 32 min
  Equipment: Resistance band
  Use a resistance band to tone your arms and abs in this longer session. This workout engages your upper body and core to build strength while promoting proper posture.

• NEW: Stretches for Perfect Posture - 7 Day Posture Challenge
  Duration: 15 min
  Equipment: light dumbbells
  End the 7-Day Posture Challenge with this relaxing, full-body stretch routine, designed to lengthen your spine and improve your alignment. This stretch and mobility session is perfect for recovery and can be done any time of day.

Sunday (Oct 6) – Rest & Recovery
Take the day to rest and recover. Consider a gentle walk or light stretching, and make sure to hydrate and fuel your body for the week ahead!

Equipment You'll Need:

• Dumbbells: 2-4 kg for arm and back-focused workouts.

• Heavy weights (3-4 kg): For added resistance in posture workouts.

• Booty band: For extra resistance in the standing Pilates HIIT workout.

• Resistance band: For toning your arms and abs during the Pilates Tone session.

Highlights:

• 4 New Workouts: This week introduces four brand-new routines, including Upper Body Posture + Mobility, All Standing Toned Arms, Baby Got Back, and Stretches for Perfect Posture.

• 7-Day Posture Challenge Finale: This week concludes the 7-Day Posture Challenge, helping you build a solid foundation of strength, mobility, and alignment for better posture.

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