WEEK 41 - YOUR FREE WEEKLY WORKOUT SCHEDULE

Weekly Pilates Schedule: Oct Week 2 (7th - 13th)

Welcome to your Pilates weekly schedule! This week is all about variety, balance, and targeting key muscle groups for a full-body toning experience. Whether you’re aiming for strength, sculpting, or flexibility, this week’s workouts are designed to keep you engaged and challenged. Get ready to move, sweat, and tone your entire body!

Make sure to check out each workout on our YouTube channel, Posture Tonic, and don't forget to subscribe to stay updated on our latest videos. You can also adjust the schedule to fit your own pace, adding rest days or swapping sessions if needed. The best part? All you need are a few key props to enhance your workouts!

Monday: Full Body All Standing Workout (27 minutes)

Equipment Needed: 1kg dumbbells

Kick off the week with a 27-minute full-body standing workout! This routine focuses on strengthening and toning your muscles without getting down on the mat. Using light dumbbells, you’ll work on your arms, core, legs, and balance—perfect for anyone looking to improve posture while avoiding high-impact movements. The all-standing format makes it accessible and energizing, and it's ideal if you want to tone up without any floor exercises.

Goal: Strengthen and tone your whole body while staying upright—no mat required!

Tuesday: Pelvic Floor & Deep Core (12 minutes) + Pilates Abs Tone (10 minutes)

Equipment Needed: None

Today’s focus is all about your core. Start with the 12-minute pelvic floor and deep core workout. This gentle yet highly effective routine targets your pelvic floor muscles and deeper abdominal layers to improve core strength, stability, and overall control.

Follow this with a quick but powerful 10-minute abs-toning session. This is Day 3 of the Pilates Tone Challenge and will fire up your core, leaving your abs feeling stronger and more defined.

Goal: Strengthen the pelvic floor, activate deep core muscles, and tone the abs.

Wednesday: Arms, Back, & Abs (33 minutes)

Equipment Needed: Wrist weights & Pilates ball

Midweek, we’re focusing on the upper body with a 33-minute routine dedicated to your arms, back, and abs. Using wrist weights for extra resistance, you’ll sculpt your upper body while engaging your core throughout. The Pilates ball is used to add variety and challenge your balance and control, making this session dynamic and engaging.

Goal: Sculpt and tone your upper body while strengthening your core for a balanced physique.

Thursday: Toned Booty & Abs (35 minutes)

Equipment Needed: Ankle weights, Pilates ball, booty band

This 35-minute workout is all about your lower body, focusing on the glutes, hamstrings, and abs. Using ankle weights and a booty band, you’ll get an intense burn, toning and lifting your booty while sculpting your abs. The Pilates ball adds an extra challenge for balance and core engagement.

Goal: Tone and lift your glutes while sculpting your abs for a strong, balanced lower body.

Friday: Full Body Pilates Sculpt (45 minutes)

Equipment Needed: None

For Friday, dive into a longer 45-minute full-body Pilates sculpt workout. This session combines breathwork with Pilates, strength training, and mobility to leave you feeling both stretched and strong. It's perfect for enhancing flexibility while building full-body strength.

Goal: Build strength, improve flexibility, and increase mobility with this full-body workout.

Saturday: NEW Standing Workout (17 minutes) + Pilates Cardio vs Balance (10 minutes)

Equipment Needed: None

Start your weekend with something new—a 17-minute standing workout that’s perfect for when you’re short on time but still want an effective, no-repeat routine. This workout will keep your heart rate up while toning your entire body. As it’s all standing, you’ll challenge your balance and coordination as well. This workout is low impact and no jumping!

Follow this with a quick 10-minute Pilates Cardio vs Balance session. It’s a short but effective burst of cardio with balance work, designed to improve coordination and core stability.

Goal: Increase your heart rate and challenge your balance while toning your whole body.

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