Pilates Slide Class (55 Mins) – Mat & Slider Work

December 7, 2020 by Leave a Comment
Pilates Slide Class (55 Mins) - Bodyweight Mat Work & Slider Work - This 55-minute total body Pilates Slide class is a mix between a home megaformer class and a Pilates mat class. We'll focus on one muscle group at a time, flowing from one sequence to the next. Free workout video available on YouTube! #pilates #pilatesslide #homeworkout #sliderworkout

I’m so excited for you all to try this Pilates Slide class!!! It’s a combination of my years of experience teaching group megaformer classes and my Pilates mat training. I’ve wanted to put together classes like this for a while, and have been (im)patiently waiting to complete my Mat course before doing so.

If you enjoyed the Sculpt & Slide class I shared in the spring, you’ll love this. It’s similar but without the light weights, and a little more of a Pilates feel. Also I will have Pilates Slide classes that incorporate light hand weights, resistance bands, and other props in the future. I wanted to start with a towel/slider-only class though so that everyone can try it, regardless of access to equipment.

Pilates Slide Class – Towel/Slider Only

EQUIPMENT NEEDED

  • Towel/slider – paper plates work on carpet, but I would still have a dish towel on hand for knee padding

Pilates Slide classes mix Mat Pilates work with sliding sequences inspired by the megaformer. Class is a continuous flow, but we’ll generally focus on one muscle group as a time as we move from sequence to sequence.

Roadmap of class:

  • Warm Up
  • Core mat work
  • Sliding plank/upper body work
  • Standing sliding lunge work
  • Side body (outer hips/obliques) mat work
  • Repeat on other side
  • Prone work
  • Cool down
Pilates Slide Class (55 Mins) - Bodyweight Mat Work & Slider Work - This 55-minute total body Pilates Slide class is a mix between a home megaformer class and a Pilates mat class. We'll focus on one muscle group at a time, flowing from one sequence to the next. Free workout video available on YouTube! #pilates #pilatesslide #homeworkout #sliderworkout

If you love class, you can get access to more Pilates Slide workouts by becoming a Patreon member!

xo Nicole

Filed Under: Bodyweight, Full Body, Quiet, Sliders, Video, Workouts Tagged With:

Towel Mini Flows Class – Inner Thighs Focus

November 23, 2020 by 2 Comments
Towel Mini Flows Class (45 Mins) - Inner Thighs Focus | In this low impact workout, we'll mix bodyweight exercises with sliding towel exercises. Main focus will be inner thighs, with work for the glutes and obliques as well. #innerthighsworkout #adductorworkout #homeworkout

This towel mini flows class uses the same structure as the resistance band mini flows class I shared last month. Instead of a resistance band, however, we’ll use a towel as a prop between our thighs and as a slider. The focus of this class will be inner thighs, with work for our glutes and obliques as well.

If you love class, you can get more by becoming a Patreon member! I have another Towel Mini Flows class up there now that’s also focused on inner thighs and stabilizing through the knees.

Towel Mini Flows Class – Inner Thighs

EQUIPMENT NEEDED FOR CLASS:

  • Dish towel – We’ll use it as a prop between our thighs AND as a slider. You could use a small pillow or Pilates ball instead. For the sliding portion, you can use a paper plate or magazine cover if you’re on carpet.

In this class, we start with a quick warm up focused on mobility. We then move onto our mini flows workout. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class and turn it into a circuit.

Each of the three mini flows is a short sequence (1:30 – 3 minutes long). You’ll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides. We’ll start on the mat and finish standing.

Between each of the different flows, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

Towel Mini Flows Class (45 Mins) - Inner Thighs Focus | In this low impact workout, we'll mix bodyweight exercises with sliding towel exercises. Main focus will be inner thighs, with work for the glutes and obliques as well. #innerthighsworkout #adductorworkout #homeworkout

Workout Breakdown

02:24 Warm Up & Mobility

07:16 Towel Mini Flows Workout

Flow 1 – Bridge Series, towel/prop

  • (30 sec) Squeeze in on prop
  • (30) Pulse hips up and down
  • (15) Extend leg and hold
  • (15) Pulse in on prop

Flow 2 – Side Series, bodyweight

  • (30 sec) Bottom leg adduction
  • (30) Both legs together
  • (15) Hold, top arm to ceiling
  • (30) Roll back, bottom leg adduction
  • (15) Leg circles
  • (15) Switch direction of circles

Flow 3 – Standing Sliding Series, towel/slider

  • (45 sec) Sliding warrior lunge
  • (30) Hold low, back knee slides in and out
  • (15) Pulse
  • (30) Sumo squat
  • (30) Sumo squat pulse with heels lifted
  • (30) Legs together heels lifted

39:51 Cool Down & Stretch

xo Nicole

Filed Under: Bodyweight, Lower Body, Quiet, Sliders, Video, Workouts

Slider Mat Flow – Lower Body Focus

June 22, 2020 by Leave a Comment
Slider Mat Flow - Lower Body Focus - 25-minute lower body workout mixing sliding exercises with mat exercises. #sliderworkout #matworkout #lowerbodyworkout #workoutvideo

This slider mat flow mixes sliding exercises with Pilates-inspired bodyweight work. The focus will be the posterior musculature of the lower body and hip strengthening/mobility. It’s all low-impact (quiet!). We’ll start standing with a slider sequence then make our way down to the mat.

Slider Mat Flow – Lower Body Focus

EQUIPMENT NEEDED:

  • Slider (dish towel works on hardwood floor; paper plate works on carpet)

This slider mat flow is a continuous sequence of exercises. You complete the sequence on the right leg, rest, then repeat on the left. I’ll be guiding you through the whole thing. This is a workout that really must be done following along with the video.

We’ll start standing with some sliding lunge-based work, then move down to the mat for some work in tabletop and laying on our side.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have a few guided warm ups:

Slider Mat Flow - Lower Body Focus - 25-minute lower body workout mixing sliding exercises with mat exercises. #sliderworkout #matworkout #lowerbodyworkout #workoutvideo

Workout Breakdown

Because there are so many variations within each exercises series, I’m not giving a preview in the above video of the flow before the workout. Here’s a general breakdown, but keep in mind this one is meant to be done along with the video.

Sliding Lunge Series

  • Back lunge to deadlift
  • Hold the lunge and back knee slides in and out
  • Split lunge pulses
  • Back to lunge-deadlift combo
  • Hold the deadlift hinge

Tabletop Series

  • Hip circles, reverse direction
  • Donkey kick pulses
  • Hydrant swivels
  • Hydrant pulses
  • Repeat whole thing

Side Leg Series

  • Straight leg lifts
  • Bend & internally rotate
  • Just the internal rotation
  • Internal to external rotation
  • Hold internal and pulse

Similar Workouts

If you like this workout, I have a couple others that are very similar:

xo Nicole

Filed Under: Bodyweight, Lower Body, Quiet, Sliders, Video, Workouts Tagged With:
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