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Hot Pilates Class Format

This document outlines the format for a hot Pilates class, including: 1) The class is designed to be a low impact, high intensity workout using toning balls to create a sweat and "true Pilates burn". 2) The class structure includes exercises focused on flexion, extension, rotation, and other movements targeting the core, posterior chain, and sides. 3) The class incorporates setup, warm up, exercise series targeting different areas (like plank and side lying work), stretches, and concludes with a standing strength sequence and cooldown stretches.

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Dieu Thu Nguyen
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5K views2 pages

Hot Pilates Class Format

This document outlines the format for a hot Pilates class, including: 1) The class is designed to be a low impact, high intensity workout using toning balls to create a sweat and "true Pilates burn". 2) The class structure includes exercises focused on flexion, extension, rotation, and other movements targeting the core, posterior chain, and sides. 3) The class incorporates setup, warm up, exercise series targeting different areas (like plank and side lying work), stretches, and concludes with a standing strength sequence and cooldown stretches.

Uploaded by

Dieu Thu Nguyen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

HOT PILATES CLASS FORMAT

Equipment – Toning balls

A low impact, high intensity class. The class is designed to create a sweat and for participants to
feel that true Pilates burn.

Always give options to level up or down.

Allow space for rests and water breaks – aim for water stops every 15mins.

Ensuring you programme into your class all movements – Flexion, Extension, Side flexion,
Rotation, Push, Pull and Hip hinge. With a focus on not to overload muscle groups

Class Structure/ Time/


Movement category Exercise Name Description (how to perform the exercise)
Focus: reps
SETUP Focus on alignment, Postural awareness Lying prone with knees bent up, feet hip
breathing, engaging core. width apart.
2-3 mins
Find neutral alignment of spine (head,
neck , pelvis) Talk to lateral breath.
Engaging the core on the exhalation

Spinal mobility Spinal mobility Mobility Bridges Lying prone with knees bent up, feet hip
(Can be standing, (Options - Roll downs width apart.
2mins
lying, kneeling) Cat/cow) Pressing down through feet and shoulders
for support – articulate the spine up off the
floor and back down one vertebra at a time,
maintaining control through the pelvis.
Option – Add arms
- Posterior chain Hip Extension Glute Bridge Set up as above. Engage the glutes and lift 2 mins
engagement the hips up and down.
Add pulses, squeezes, Holds
Core Series Core activation 100s Come into Ab prep. 10-20 reps
Single leg stretch Give leg options depending on
Double leg Stretch For +/- ex
Double leg lower
Keep a constant rhythm count.
5-6mins
Oblique work (rotation/
side flexion)
Criss cross

(CORE Variations)
Plank Series/combos Full body integration, Plank variations Hands under shoulders – option on knees or
Strength Press up variations toes. Push up into a long line from crown of
5mins
head to toes.
Option – add variations with arm/leg
movements
REST Childs pose 1-2mins
BREAK/Stretch
WATER BREAK
Side lying series ROM, Strength Side leg, Glutes RHS 5min
Align yourself (shoulders & pelvis) with the
back of the mat with legs fwd to the 45.
The head resting on bottom extended arm or
behind the head.
Side Planks Strength Obliques RHS 4min
Either Hand directly under the shoulder or
on elbow – legs stacked on top of each other
or in scissor stance.
Lift hips up.
Add on variations – pulses, jackrabbit, side

Hot Pilates Class Format


pikes, TTN
REST BREAK/ Stretch/Mobilise Glutes Pretzel/hurdler stretch 1min
Posture reprieve
REST Stretch/Mobilise Side body Mermaid 1min
BREAK/Posture
reprieve
Prone series ROM glutes, legs, posterior Lying prone. 3min
Strength chain Upper/lower body isolation in extension.
Eg; Swimming
4pt glute work

Add weights for challenge


Posture reprieve Release/stretch Upper/Lower back 4pt Twist 1min
Cat stretch
Side lying series ROM Side leg, Glutes RHS 5min
Strength repeat as above
Side Planks Strength Obliques RHS 4min
repeat as above
REST BREAK/ Stretch/Mobilise Glutes Pretzel/hurdler stretch 1min
Posture reprieve

REST BREAK/ Stretch/Mobilise Side body Mermaid 1min


Posture reprieve
WATER BREAK
Standing sequence Leg finishers Lunges, Squats, DLs 5min
use of Power rings/Bala
bangles Holds, pules ad arms with weights for
challenge

Stretch/ Mobilize to Relax/Release Whole body Rolldowns 2-3min


finish Fwd flexion swings
52min

Hot Pilates Class Format

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