home workout Archives

This Pilates-flow sequence is a mat-based session focusing on smooth, flowing movements using core control for stability, combined with a relaxed breathing pattern. Slower is generally better so that you can concentrate on each part of every move rather than rushing ahead without control.

When we did this in class we practiced each move on its own before adding it into our flow sequence – you might like to break it down like that at home or if you are familiar with the moves, you may prefer to go straight into the sequence. All the moves are done in a supine (lying face-up) position. You may like to have a folded towel or a cushion to support the back of the head.

Begin by spending a few minutes grounding and settling into your breath, letting go of your day and connecting with how your body feels in that moment.

I’ve added different sequence options below – sequence 1 has the more basic moves, sequence 2 has a mixture of basic with some options and sequence 3 has all the optional extras.

Here are your 5 basic moves:

alternate knee lifts (starting in relaxation position) > option to progress to alternate knee lifts coming into table top position by lifting and then lowering one foot at a time
abdominal curls (starting in relaxation position) > option to add oblique twist
knee rolling (starting in relaxation position with feet and knees close together) > option to bring top foot off the floor OR start in table top position with both feet off the floor
alternate leg slide (starting in relaxation position) > option to add leg abduction (thigh moves out to side with no rotation)
shoulder bridge (start with feet hip width or wider and close to your bottom) > option to change to single leg shoulder bridge

How to create your sequence:

sequence 1: knee lift (single leg) – hold – abdominal curl – oblique twist towards the leg – uncurl – lower leg – repeat on other side – knee rolling with feet on the floor – alternate leg slide – shoulder bridge – start again

sequence 2: alternate knee lift into table top – hold – abdominal curl – oblique twist x each way– uncurl – lower legs one at a time – knee rolling with feet on the floor – alternate leg slide with abduction – shoulder bridge – start again

sequence 3: alternate knee lift into table top – hold – abdominal curl – oblique twist x each way– uncurl – knee rolling with legs in table top position – alternate leg extension with abduction – lower legs one at a time – single leg shoulder bridge x each side – start again

I haven’t specified number of repetitions so that you can add as many or as few as you want. You can of course also do as many or as few of the different moves as you want – if there’s one that you don’t like, miss it out because life is short!!

You can see me doing each of the three sequences here:

You can print this Pilates-flow sequence as a pdf here

Enjoy Jx

(PS let me know if you’re not sure what any of the moves are & as always, check with your health care professional if you are unsure whether these exercises are suitable for your body right now)

A compound workout uses complex, or layered, moves to create powerful, effective exercises which can be adapted to suit you.

In a nutshell, you will start with a basic movement (eg. a squat) and then layer in extra movements (eg. a calf raise and shoulder press) to increase the load on your body. By working-out in this way, you will increase your heart- & breathing-rate and add extra work to your muscles and bones, whilst decreasing the amount of time you need to exercise for. If you are time-poor, this style of workout is ideal for you!

The other great advantage of a compound workout is that because there are layers added-on, you can easily adapt it by taking away (or replacing) anything which doesn’t feel right for you, without having to miss out on a whole exercise.

For example, in the case of squat, calf raise & shoulder press:

if you had an issue with your shoulder, you could continue with squats & calf raises but leave out the shoulder press; or you could substitute a biceps curl in place of the shoulder press
if your feet were not comfortable with calf raises, you could do just a squat & shoulder press; or you could do a squat, shoulder press & triceps extension

The key to layering in movements is to find ones which flow together fairly easily so that the workout doesn’t feel awkward to do, but other than that, the only rule is to listen to your body and change anything that doesn’t feel right for you. And don’t feel that every exercise has to be a compound one – mix in a few simple exercises too for more variety.

I’ve put together a simple compound workout to get you started and I have filmed all the exercises, to go with the notes below, so that you can see how they look. You can find a pdf version here

Compound workout:

squat, calf raise & shoulder press – start with your weights by your shoulders; sit into your squat to begin and then as you stand rise up onto the balls of your feet and press your weights towards the ceiling; bring your heels to the floor and lower the weights back to your starting position before starting on your next squat
diamond push-up – this is a variation to target your triceps, but you can change to a wider push-up or a standard narrow push-up if you prefer; focus on your range of movement and adjust your position to allow a deep push-up
alternate forward lunge and row – have your weights at your sides; step into a long, deep lunge, pressing your front heel on the floor with both knees bent; bring your chest to your thigh if you can before starting your row; the longer and lower you go into your lunge, the more energy you will use to come back to standing; reverse lunges are a little easier and are also kinder on sore knees so try those if you need to
walk-out to stand – start as if you were about to perform a gymnastics floor routine; say ta-dah if it amuses you to do so; bend forward and walk your hands along the floor until you are in a full plank position; hold for 2-3 seconds; walk your hands back towards your feet, bend your knees & stand; ta-dah; repeat (NB if your body doesn’t like the motion of going up and down in this way, either come down to the floor and stay in a plank position for the whole time or miss this move out altogether)
repeater reverse lunge to knee lift & hold (x each leg) – I love single leg work because it really loads the big muscles in your standing leg; go as slow as you can on this for extra core-control and as a contrast to the next exercise which will ideally be fast & light; step back into your lunge position; as you come back to standing bring the knee up to hip height; try to step straight into your next lunge without tapping your foot back to the floor; add a tap down in between if you are feeling unstable
knee/tap repeater (x each leg) – this is a sped-up version of the move above, without the lunge; you will need to lean slightly forward to keep your weight on your standing leg; try not to transfer your weight back into the tap; go as fast as you can without losing control
upright row and front raise – in the upright row make sure your elbows lift higher than your hands; in the front raise maintain a neutral posture through your torso – ie. no arching in your lower back and no flaring of your ribs

Watch me doing all of the moves in the video here:

I added some afterthoughts on push-ups here:

As always:

spend some time mobilising and warming-up your body before you begin your workout
pay attention to your body and change anything which does not feel useful for you
either use a timer for each exercise or count repetitions – whichever you prefer

Please ask if you have any questions at all

(this workout is aimed at regular tmf clients but it is generally suitable for everyone; however, if you are new to exercise, recently post-natal, or have any health concerns please seek medical advice or professional guidance before embarking on a new exercise routine)