Speaker A
Hi, my beautifuls. Thank you for joining me for day three. We have full body today using the block, a pair of hand weights, and a set of ankle weights. I'm going with my 2 kilo weights. You guys can go anywhere from 1 to 3 kilos
Day 3 of the 25 Day Challenge features a 30-minute full body strength workout using blocks, hand weights, and optional ankle weights for intermediate to advanced levels.
Key Takeaways
- Use of props like blocks and weights enhances muscle engagement and workout intensity.
- Proper breathing and form are crucial for maximizing benefits and preventing injury.
- Ankle weights are optional but can add an extra layer of challenge for those ready.
- Core activation is emphasized throughout to support overall strength and stability.
- The workout balances strength, flexibility, and mindful movement for holistic fitness.
Summary
- The workout focuses on full body strength using a block, hand weights (1-3 kilos), and optional ankle weights.
- Emphasis on controlled breathing and proper form, including cat-cow stretches and spinal articulation.
- Incorporates core strengthening exercises such as chest lifts, pelvic presses, and abdominal engagement.
- Includes dynamic movements like downward dog, high plank transitions, and chest flys with weights.
- Options for added challenge with ankle weights and variations in core work and bridging.
- Focus on mindful movement, body awareness, and breath connection throughout the session.
- Exercises target multiple muscle groups including inner thighs, glutes, arms, and core.
- The instructor provides modifications and encourages participants to work within their strength level.
- The session concludes with a cooldown emphasizing stillness, breath, and gratitude for completing the workout.
- Designed for intermediate to advanced participants seeking a comprehensive strength routine.
Chapters
- 00:00Introduction and Equipment Overview
- 01:40Warm-up and Breath Work
- 04:37Core Activation and Chest Lifts
- 06:08Downward Dog and Plank Transitions
- 07:34Weighted Chest Fly and Leg Extensions
- 09:32Pelvic Press and Inner Thigh Engagement
- 11:49Squats with Bicep Curls and Rows
- 16:59Tricep Push-ups and Final Cooldown
- 20:08Closing and Gratitude
Full Transcript — Download SRT & Markdown
Speaker A
depending on your individual strength and preference. Now, if you don't have ankle weights for today, guys, don't worry. They are completely optional in every single workout. They're just there for a bit of extra weight, a bit of an
Speaker A
depending on your individual strength and preference. Now, if you don't have ankle weights for today, guys, don't worry. They are completely optional in every single workout. They're just there for a bit of extra weight, a bit of an
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four-point position. As always, working through our cat cows here. Dropping the belly, opening through the chest lifting the eye gaze for a deep inhale through the nose, and then rounding through the spine. Strongly pressing the mat away as you exhale through your
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extra challenge in things like our core work and our bridging for anybody who wants that. But if you don't have them, it's totally fine. It doesn't change anything about the workout. When you're ready to get started, meet me in a
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Let's go for one more round of breath here. So, dropping into that extension for a big breath in through the nose rounding through the spine, exhaling through the mouth. Can you hold here?
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four-point position. As always, working through our cat cows here. Dropping the belly, opening through the chest, lifting the eye gaze for a deep inhale through the nose, and then rounding through the spine. Strongly pressing the mat away as you exhale through your
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your weight back and down into the grounded heel as you shift from side to side.
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mouth and bring your eye gaze towards your belly button. Good. Flowing through here. As always, using this time to connect with your body and your breath.
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Can you step your left foot to the outside of your left hand and come into a gentle rock and press back and forth?
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Let's go for one more round of breath here. So, dropping into that extension for a big breath in through the nose, rounding through the spine, exhaling through the mouth. Can you hold here?
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resting on the side of that left foot dropping the hips. Bring it all the way up and around. Tuck the right toes and lift the right knee. Stepping the left foot back just into that high plank. So you can can transition to the other
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Tuck the toes and lengthen the legs to come back into your downward dog where you work through that pedal out. Bending and extending through one knee at a time. Letting the hips and the shoulders sway. Just focusing on sending all of
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And then hold through center. You start to twist and reach the right arm dropping the left knee. Good. You can drop those hips following all the way through. And then bring it all the way around. Tuck the left toes. Lift the
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your weight back and down into the grounded heel as you shift from side to side.
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pelvis. Untuck the toes. Open through the chest and lift the eye gaze. Start to draw the left shoulder back. Right shoulder forwards all the way through center to the other side.
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One more to each side. Good. And then meet me in stillness. Breathe in. Exhale to lift to the tippy toes, rolling forwards into your high plank to hold.
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Block into your hands and meet me lying all the way down on your back. Now the block is going to come in between your inner thighs. Feet are connected to the floor. One weight comes into each hand.
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Can you step your left foot to the outside of your left hand and come into a gentle rock and press back and forth?
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So find your imprint spine. Squeeze your abs on and breathe in. Now glue the weights together overhead. Exhale, lift through your chest, reaching the weights over your knees. Relax your shoulders.
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Beautiful, guys. And then meet me through center in stillness. Start to lightly drop the right knee to the mat as you twist and reach the left arm to the ceiling. And let's follow all the way through. Sweeping the arm back, maybe
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Beautiful work. Remember, your chest lift comes from crunching ribs to hips, lifting the upper back off the mat. You are not pulling through your head and neck.
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resting on the side of that left foot, dropping the hips. Bring it all the way up and around. Tuck the right toes and lift the right knee. Stepping the left foot back just into that high plank. So you can transition to the other
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In two. Good. Last one. Like this. Now, the next time you lift, as you come up, squeeze the block. Drive the knees to tabletop.
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side. Little rock and press back and forth here. Once again, maybe feeling a few clicks, a few pops.
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Good. Inhale, lower. Beautiful work guys. Weights are glued together in the hands. You are drawing your belly in, squeezing your abs, squeezing the block.
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And then hold through center. You start to twist and reach the right arm, dropping the left knee. Good. You can drop those hips following all the way through. And then bring it all the way around. Tuck the left toes. Lift the
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Gently start to open your arms into a chest fly. Micro bend through your elbows. Close it together. Lift your chest higher. And then you can tap the toes. Lower down. So you hold your chest lifted for one fly. You are moving with
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knee and step back into your downward dog one final time. Embracing stillness right away, drawing the chest towards the thighs. Inhale. And then exhale to roll all the way forwards as the shoulders come over the wrists. Drop the
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Good. Now if this is enough for you and you don't want to add any more layers on, you don't have to. Otherwise, in four, you'll meet me lifted before your fly for your next layer.
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pelvis. Untuck the toes. Open through the chest and lift the eye gaze. Start to draw the left shoulder back. Right shoulder forwards all the way through center to the other side.
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Good. On this next one, you lift up and hold. As you open through your arms, can you extend both legs out long? Maintain your imprint spine. Close everything in.
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And then once more to each side. Good stuff, guys. When you are ready, come through center. Swing those legs around. Can you bring your weights nearby? Maybe halfway down your mat.
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Good. So this is your opportunity to get those inner thighs switched on. Squeeze the block. That's also going to help you deepen the connection to your core.
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Block into your hands and meet me lying all the way down on your back. Now the block is going to come in between your inner thighs. Feet are connected to the floor. One weight comes into each hand.
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Beautiful work you guys. Coming in to your final three for two. Last one. Meet me lifted. Just work your fly and that leg extension out and in.
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You are lying all the way down on your back. We are starting off with our core.
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and one. Lower all the way down. Bringing the feet to the mat. You can pop your weights to the side. Take the block into your hands and give those knees a rock from side to side.
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So find your imprint spine. Squeeze your abs on and breathe in. Now glue the weights together overhead. Exhale, lift through your chest, reaching the weights over your knees. Relax your shoulders.
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The block is going to come underneath your left foot. Okay. Now, it's okay if your toes hang off, but your heel needs to be connected to the block. Your feet are hip distance apart. They're nice and close in towards the body. You should
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Inhale to lower down. Starting off nice and simple here, guys. You exhale to lift. Inhale to lower. Start to give the block a little squeeze. You might even feel those inner thighs switch on.
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Can you lift your right heel all the way up off the mat? Breathe in. And then as you exhale, drive through your left heel to press up into your pelvic press. And then inhale to hinge through the hips
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Beautiful work. Remember, your chest lift comes from crunching ribs to hips, lifting the upper back off the mat. You are not pulling through your head and neck.
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down. Good. Feel that pull on your lower belly. You are maintaining intentional core engagement.
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In three, we're going to squeeze that block as we draw the legs to tabletop while we lift the chest.
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Exhale, lift. Arms lengthen. Inhale lower. Good. So guys, I'll just keep adding layers here. If anything doesn't feel good for you, just leave it out and stick with the previous layer. You can always drop the weights and bring the
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In two. Good. Last one. Like this. Now, the next time you lift, as you come up, squeeze the block. Drive the knees to tabletop.
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lifted on your next one. Can you march your right leg to tabletop? Point your toes. Replace the ball of the foot to the mat. Drop your hips. Bend your elbows. You lift at the top. You hold it steady for that march to tabletop. Your
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Reach the weights over the knees. As you inhale to lower, lightly tap the toes to the mat. Exhale, lift.
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Good. On this next one, hold it lifted. March and tap those right toes for five.
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Good. Inhale, lower. Beautiful work, guys. Weights are glued together in the hands. You are drawing your belly in, squeezing your abs, squeezing the block.
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You inhale, lower down. You still take that press. Exhale, lift. Inhale lower. Exhale, lift. It's going to get a bit spicy here, guys. Warning you now. So the next time you lift your hips, as you do so, can you extend your right leg
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Can you hold it lifted in three? In two. On this next one, lift up and hold strong and steady through your chest.
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Three more. Two. Good. Last one. Now, the next time you lift, as you do so, your right leg will extend and you'll flip your palms to face inwards. You hold at the top for one leg sweep. Flex your foot. Draw the
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Gently start to open your arms into a chest fly. Micro bend through your elbows. Close it together. Lift your chest higher. And then you can tap the toes. Lower down. So you hold your chest lifted for one fly. You are moving with
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have flipped the palms for a reason. We're just warming up through the leg sweep before [snorts] we add on further through the upper body. You have two more. Then we come into our final layer.
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control. You're not swinging the arms. And you have a micro bend through your elbows. We don't want to hyperextend here.
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lower. Just give me five like this. Then we hold it lifted. Good. I keep whacking onto the plant next to me. Didn't think this one through. Last four.
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Good. Now if this is enough for you and you don't want to add any more layers on, you don't have to. Otherwise, in four, you'll meet me lifted before your fly for your next layer.
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3. Two. Last one. Toes point to the ceiling. Weights are glued together. Pulse up for four, 3, 2, one. Foot meets the mat.
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In three [sighs and gasps], can you squeeze that block even firmer? You have two.
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Take, a, quick, release., All right,, we, are nice and warm. It's time to get into the quad section of class. So the block is going to come over towards the left hand side of your mat.
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Good. On this next one, you lift up and hold. As you open through your arms, can you extend both legs out long? Maintain your imprint spine. Close everything in.
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space. Flip your palms to face away from you. We're going to drop into a squat in this position and take a bicep curl. Inhale down, exhale up.
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Crunch up an inch higher and then lower. So you lift, you go for your fly, your leg extension, relax the shoulders, close everything in, and then lower.
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[sighs and gasps] Move with intention. It's a deep bend through both knees with the left heel elevated on the block. We will start to feel that cord nice and quickly.
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Good. So this is your opportunity to get those inner thighs switched on. Squeeze the block. That's also going to help you deepen the connection to your core.
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knee. Hold here. Take a row. Squeezing the elbows back past the rib cage. Release. Curl to come back to your squat. And then stand. So we go squat and curl. Lengthen. Step back. You maintain a deep bend through your left
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You are just here for five before we hold it. Lift it. Use that breath for four.
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the mat. Good work. Out. Row. Release. In. Stand. You just have six. [sighs and gasps] Good. We hold it nice and low in five.
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Beautiful work, you guys. Coming in to your final three for two. Last one. Meet me lifted. Just work your fly and that leg extension out and in.
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Then we stick just with that row in four. In three two, last one. Come in, out. Just your row for five. To your squat in four three, two, last one. Release the arms. Come to your squat. Curl. Pulse for six. Five.
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Good. Out and in for six, five [snorts], hold in four. Legs to tabletop in three, two, last one. Legs to tabletop. Reach the weights behind your knees to touch and pulse your chest up for six. Five, four, three, two,
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Block will come into the right hand so you can easily place it underneath your right foot. We come back in with our bridging.
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and one. Lower all the way down. Bringing the feet to the mat. You can pop your weights to the side. Take the block into your hands and give those knees a rock from side to side.
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Squeeze the glutes. Inhale. Tap. Good. Exhale. Lift. Inhale. Tap. Using control, not momentum. Finding that mind to muscle connection.
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Beautiful work, guys. Now we are moving into some bridging to continue to work the core, the upper body, and the glutes.
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The next time you lower your hips, let's go in with that press. Nice and wide.
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The block is going to come underneath your left foot. Okay. Now, it's okay if your toes hang off, but your heel needs to be connected to the block. Your feet are hip distance apart. They're nice and close in towards the body. You should
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In two. Last one. Lift it all the way up and hold. March your left leg to tabletop.
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easily be able to reach your fingertips to tap your heels. One weight in each hand. Stretching those arms long up towards the ceiling and then flipping the palms to face the knees. Good, guys.
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March. Tap. Lower. Just for three. Remember, we stick with those marches. In another two.
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Can you lift your right heel all the way up off the mat? Breathe in. And then as you exhale, drive through your left heel to press up into your pelvic press. And then inhale to hinge through the hips,
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Bend the elbows. Exhale. Lift. Press it up. So, just a reminder, guys. any modifications that you took on the previous side. Let's take the same ones on this side. Making sure we're keeping the body even. As you lift your hips
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tapping the tailbone down to the mat with control. Exhale, lift. Inhale, low. Good. Now, we're not working through any articulation of the spine here. We're going straight in with that pelvic press. It's a nice flat back that comes up. Squeeze the glutes and
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Use control. Exhale, lift and lengthen. Inhale, lower and bend. Amazing work. Two more layers.
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down. Good. Feel that pull on your lower belly. You are maintaining intentional core engagement.
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On this next one, as you lift, you flip your palms to face inwards. Hold there.
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The next time you lift, hold. As you drop your hips, can you bend your elbows out to the side, coming into that press?
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Good. So, remember, we're just getting used to that leg sweep before we go ahead and add the fly. Okay, you've just got two more.
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Exhale, lift. Arms lengthen. Inhale, lower. Good. So, guys, I'll just keep adding layers here. If anything doesn't feel good for you, just leave it out and stick with the previous layer. You can always drop the weights and bring the
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Just for five. Core is working super hard here as well, guys. Last, four., [sighs and gasps] You know what we're doing in three.
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hands to the mat if you would prefer to focus on your lower body. Hold it.
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Just work that sweep and that fly for five. You've got it. Yes, we are pulsing in four.
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Lifted on your next one. Can you march your right leg to tabletop? Point your toes. Replace
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Take a rock from side to side. Feel that release. Block is in the hands. Roll up when you're ready. We've got to get into that right quad now. So block underneath the right heel. One weight in each hand.
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Left foot is next to the right and the left heel is just elevated in space.
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Once again, we flip the palms to face away from us. We inhale to come down bending the knees, dropping into a squat.
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Exhale to come up. Inhale, bicep curl with your squat. Exhale stand. Beautiful guys. Control it to deep bend through both knees. You can have that little hinge forwards through the upper body here.
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[sighs] You're going to meet me down in four. Left leg sends back in three two.
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Good. On this next one, you come down step the left foot back as you drop the weights to frame the right knee. You hold for your underhand grip row squeezing your shoulder blades together.
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Step it in. Come back to your curl. Then you can stand and release the arms. So again, you maintain that beautiful deep bend to the right knee the whole time here.
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[sighs] Focusing on your form. You are not rounding through your upper back. You are doing so well.
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Just give me five. Then we hold it down. Good. Use that breath. Last four.
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You just have three. Final two. Are you ready? Last one. Come down. You go. Step out.
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row, squat and curl straight back out. Five. And then you meet me in that hinge position for your rows in four. [sighs] Last three for two.
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Last one. Step it out. Just that row. Exhale. Inhale. Six. Five. Do your squat in. Four. Three. Two. Last one. Squat and curl. Pulse. Four. Six. Last bit of quad work. Five. Four. 3. Two. And one.
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Stand up. Beautiful guys. Now we have a full body sequence to finish, but we don't need our weights. So you can drop them to the front of your mat. Almost tripped on my block. Now come standing to the back of your mat. We want to
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secure the block in between the inner thighs, but a little bit higher up than usual. Okay? So, nice and high. Block between the inner thighs. We're going to come down through a roll down. When you're ready, bend the knees. Inhale.
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[snorts] Go nice and tall. Exhale. Tuck the chin. Roll down into your forward fold so the hands can meet the mat. And you can walk out into a high plank. Find your form.
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Press the mat away. Squeeze the block. Breathe in. Exhale. Pike your hips up. Good. Inhale. Roll forwards to your plank.
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Exhale. Plank. Good. Flowing through here. You're squeezing the block firmly. Pressing the mat away.
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Wrapping your abs in. So, just bracing your core. [sighs] The, next, time, you, come, forwards, with control, can you drop your knees lightly to the mat? Dive your chest over your hands. Tricep push-up. Now is where you'll see if you need to shuffle the
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block. Lift the knees and then pike. Good, guys. Giving that block a nice squeeze for extra activation, extra support. If you do want to remove it you can.
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Final layer coming in three. Meet me in your plank after your pushup in two.
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Good. On this next one, you go for your pushup. Lift. Lift the knees. Can you tap right?
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Left hand to right shoulder. Right hand to left shoulder. And then pike. My lefts and rights are not doing well lately, guys. One pushup. Lift your plank. Shoulder tap. Opposite hand opposite shoulder.
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Pike. You just have five. And that is it. You are strong. Good. Last four.
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Don't forget about those shoulder taps. Give me three more. Good guys. Last two. And then guess what? It's just those push-ups.
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Last one. As soon as you come into those push-ups, you're just going to stay there. Inhale down. Exhale up for six.
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Good. Five. Four. Shoulder taps in. Three. Two. Lift to your plank. Side to side in those shoulder taps. Keep your eye gaze lifted. You are strong. 10. Nine. We are holding our plank in six. Five. Four. 3.
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Two. Hold your plank. Squeeze that block. Squeeze your abs. Breathe. Press up and out of your shoulders.
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You are doing amazing. Five. Child's pose in four, three, two, one. Drop the knees. Remove the block, guys. Press it back. Taking that beautiful child's pose. Feeling all of the pressure come out of your wrists out of your shoulders. Start to breathe
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deeply. Inhaling through the nose. Exhaling through the mouth. Good stuff. All right, guys. Staying nice and low. I just want you to slowly start to walk your hands over to the left. You can stack your right hand on top of the left
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and just gently draw that right side of your body down towards the mat. You should feel a nice rotation here.
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Good. Just continuing to breathe, feeling your heart rate slow down. When you're ready we come back through center to the right where you stack the left hand on top of the right and just gently draw that left side down. Just making
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sure you are keeping the glutes connected to the heels. Amazing work, guys. Walking, the, hands, back, [clears throat] through center. Breathing in. Using the exhale to press up into a four-point position where you'll tuck the toes and lengthen the legs to your downward dog.
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Start to pedal out the legs here briefly before meeting me in stillness where you breathe in. We now exhale to roll forwards holding in our high plank.
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Stepping the left foot to the outside of the left hand. Here is where you can remove your ankle weight.
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Good. Lightly drop the right knee to the mat. Untuck the toes. Breathe in. And then exhale to press the hips forward.
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Sweeping the arms up. Holding. Maybe pulsing gently into that stretch. [snorts] And then guiding just the right hand to the mat. Once again, we start to sweep that left arm back. Maybe dropping the hips slightly. Bring it all the way up
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and around. Tuck the right toes. Lift the right knee. I just want you to step back into that high plank to guide the right foot in. Remove your ankle weight.
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And then lightly drop the left knee. Untuck the toes. Inhale. Exhale. Press it forward. Sweep up. Maybe a little pulse. Maybe stillness.
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[sighs] Guide, the, left, hand, to, the, mat., Right arm will sweep back. Hips drop. Eye gaze follows.
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Bring it all the way up and around. One final time. Back to your downward dog.
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Having that nice pedal out. Letting the body move just for four. Stillness in three two, one. Find stillness. Breathe in. Exhale.
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Rolling all the way forwards as the shoulders come over the wrists. Drop the pelvis. Untuck the toes and lift the eye gaze. Start to draw that left shoulder back. Right shoulder forwards.
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Then come all the way through center to the other side. Once more each side.
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And then guide yourself into a comfortable seated position to finish class. as always with our clearing breath. Now you're more than welcome to close down through your eyes. Roll those shoulders out.
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When you are ready, it's a big deep inhale through the nose as you start to wave those arms up. Feel your chest open. Feel your spine lengthen. You are gathering all of the good energy in the room in between your palms. As you
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exhale, guide your palms and that good energy down through your heart space. Give yourselves so much love appreciation, and recognition for showing up for your movement. Today, day three is done. Thank you for joining me and I will see you tomorrow for day
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four. Uh, bye.
Topics:PilatesFull body workoutStrength trainingIntermediate workoutAdvanced workoutPilates by Izzy30 minute workoutCore strengtheningAnkle weightsHand weights
