10 minute advanced Pilates style ab workout! This short workout will really challenge both your core strength and core stability. It will tone and sculpt your abdominals whilst making for a great routine to build super strength from the inside out! The exercises are based on the original Pilates matwork developed by Joseph Pilates. Pilates used his experience in body building, gymnastics, martial arts and yoga to develop his method which has stood the test of time and is more invigorating and intense than it is sometimes preceived. Give it a go, and let me know how you get on! DON’T FORGET TO SUBSCRIBE TO MY CHANNEL #10minuteabworkout #quickabs #shortcoreworkout #abworkout #absworkout #coreworkout #10minutecoreworkout #advancedpilates #advancedcoreworkout #hardabs #hardabworkout #abblast #abdominalworkout #coremuscles #matpilates #advancedmatpilates #josephpilates #originalpilates #pilatesmatwork #classicalpilates #pilatesmatwork ______________________________________________________ To join Sophie for a live online zoom class check out the schedule (runs at GMT). https://www.pilatesadventures.co.uk/live-class-schedule To see what Sophie has been getting up to lately, check out the Adventure Blog https://www.pilatesadventures.co.uk/travel-blog Follow Sophie on Instagram https://www.instagram.com/sophieedwards2020/ Follow Sophie on Facebook https://www.facebook.com/sophieedwardsfit ________________________________________________________ Music (All from Audio Library): Just Dance – Patrick Patrikios Feels – Patrick Patrikios Vishnu – Patrick Patrikios Prism – Bobby Richards Hologram – Bobby Richards

Learn the anatomical movements of the shoulder blades and how you can stabilize them to reduce pain, injury and discomfort in the shoulder blade/upper back area. The session starts out with a sequence of free body exercises, which then progresses to weight based exercises. I use a pair of light (3.5kg) dumbbells but you could use a barbell, kettlebell, resistance band or weighted balls. This video will teach you a small snippet of technique which you can then transfer to any style of workout to protect your upper back and improve your biomechanics. Let me know how you get on in the comments and don’t forget to SUBSCRIBE to the channel. #scapulastability #upperbackstrength #shoulderbladestability #shoulderbladepain #scapulaback #upperbackstrength #exercisesforupperbackpain #exercisesforscapulastability #exercisesforshoulderblades #shoulderbladealignment #scapulaalignment #pilatesforupperbackstrength #pilatesanatomy #pilatesworkout #upperbodyworkout #dumbbellsupperbody #upperbodydumbbellworkout #scapularehab #shoulderbladerehab #upperbackrehab #exercisesforposture #whyismyupperbackaching #upperbacksoreness #dumbbelltechnique #pilatesworkout #homeworkout #dumbbellsathome ______________________________________________________ To join Sophie for a live online zoom class check out the schedule (runs at GMT). https://www.pilatesadventures.co.uk/live-class-schedule To see what Sophie has been getting up to lately, check out the Adventure Blog https://www.pilatesadventures.co.uk/travel-blog Follow Sophie on Instagram https://www.instagram.com/sophieedwards2020/ Follow Sophie on Facebook https://www.facebook.com/sophieedwardsfit ________________________________________________________ Music (All from Audio Library): Good for the Soul – Asher Fulero

Need some help designing the perfect workout? Learn how to workout smarter and to achieve better results! In this video I will teach you my tried and tested formula that I use to plan my own and my client’s workouts. The formula ensures that you are getting the most out of your training sessions and the most out of your body. A badly planned workout can lead to over trained muscle groups, imbalance in the body and pain and injury. I will explain several pointers to think about, including working opposing muscle groups and using several planes of movement. Not only will this help you plan a great workout quickly, but this way of training will improve your sporting performance, your athletic ability, and your biomechanics. Once you have learnt the formula, have fun with it! Come up with your own circuits and exercises and let me know in the comments if you have found this useful. DON’T FORGET TO SUBSCRIBE TO MY CHANNEL #howtoplanaworkout #theperfectworkout #workoutformula #balancedbody #trainingprogramme #personaltrainer #fullbodystrengthworkout #homeworkout #gymworkouts #strengthtraining #lessonplanning #workoutplanning #workoutroutine #circuittraining #howtobeapersonaltrainer #bestworkouts #bestworkoutplans #workoutplan #gymplan #gymprogramme ______________________________________________________ To join Sophie for a live online zoom class check out the schedule (runs at GMT). https://www.pilatesadventures.co.uk/live-class-schedule To see what Sophie has been getting up to lately, check out the Adventure Blog https://www.pilatesadventures.co.uk/travel-blog Follow Sophie on Instagram https://www.instagram.com/sophieedwards2020/ Follow Sophie on Facebook https://www.facebook.com/sophieedwardsfit ________________________________________________________ Music (All from Audio Library): Phrase Prant – Josh Pan June – Bobby Richards Muriel – Bobby Richards Cat Shat in the Box – Josh Pan

Do you suffer from painful, achy or unstable knees? In this short workout I’ll take you through 7 exercises that will hit the legs from several angles, which will build strength in the muscles, tendons and ligaments which support and stabilize the knee. This would be a great knee stabilization workout for runners, long distance walkers, hikers and sports players struggling with the knees. The workout focuses on technique and alignment and performing a small number of repetitions on each exercise; quality over quantity. Perform each exercise slowly and with as much control as possible. For this workout you will need: - A yoga or Pilates mat, - A box, step, bench or low wall *Please ensure your box/step/bench/wall is stable and safe to use #kneerehab #kneestabilizationexercises #exercisesforkneeinjury #kneerehabilitation #lowerbodystrengthworkout #joggersknee #runnersknee #damagedknee #damagedkneeligaments #pilatesforkneeinjury #physiotherapyforknee #quadstrengthening #hamstringstrengthening #innerthighstrengthening #outerthighstrengthening #pilateslowerbody #lowerbodystrength #runnersworkout #footballersworkout #dancersworkout #kneerehabforfootball #strongknees #homeworkout #pilatesathome #pilatesworkout ______________________________________________________ To join Sophie for a live online zoom class check out the schedule (runs at GMT) https://www.pilatesadventures.co.uk/live-class-schedule To see what Sophie has been getting up to lately, check out the Adventure Blog https://www.pilatesadventures.co.uk/travel-blog Follow Sophie on Instagram https://www.instagram.com/sophieedwards2020/ Follow Sophie on Facebook https://www.facebook.com/sophieedwardsfit ________________________________________________________ Music (All from Audio Library): Cold Blue - Astron Amber – VYEN

Perfect warm up to do before a home workout, before you go on a power walk or run, or even whilst at the gym. Warming up before you exercise is extremely important! Why? 1. Increased blood flow to exercising muscles which leads to improved delivery of oxygen and nutrients required for energy production. 2. The more blood reaching the muscles, tendons and ligaments, the better the elasticity of these tissues leading to better performance and reduced chance of injury. 3. Increased muscle temperature. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. 4. Increased muscle temperature decreases blood viscosity so that blood flows slightly more quickly through muscle capillaries. 5. Decreased muscle viscosity enhances the suppleness of the muscle leading to greater economy of movement, improved flexibility, speed of contraction, power and decreased risk of injury. 6. Increased production of synovial fluid around joints which lubricates the joints, reduces possible friction, keeping the joints healthy and safe. 7. Enhances the speed of transmission of nerve impulses. Motor faculties improve greatly when you are warmed up, meaning reaction time, agility and co-ordination is improved. 8. Improved proprioception. A greater awareness of joint and muscle positions and movements due to improved transmission of feedback messages along the sensory nerves. 9. Reduces excessive muscle soreness. 10. Hormonal Changes - Your body increases its production of several hormones all with different jobs which are responsible for preparing the body for exercise. 11. Encourages you to become mentally prepared. Hopefully this has encouraged you to take your warm up seriously! Stay safe, look after your body, and keep moving everybody! #warmup #warmupbeforerun #warmupbeforeworkout #warmupbeforehiit #pilateswarmup #gymwarmup #warmupbeforeliftingweights #cardiowarmup #runningwarmup #warmupforpowerwalk #jointmobilization #fullbodywarmup #easywarmup #prepareyourbodyforexercise #warmupwithpilatesinstructor #pilatesworkout #cardioworkout #homeworkout #hiitworkout #dancersworkout #balletpilates #stretches #warmupstretches ______________________________________________________ To join Sophie for a live online zoom class check out the schedule (runs at GMT). https://www.pilatesadventures.co.uk/live-class-schedule To see what Sophie has been getting up to lately, check out the Adventure Blog https://www.pilatesadventures.co.uk/travel-blog Follow Sophie on Instagram https://www.instagram.com/sophieedwards2020/ Follow Sophie on Facebook https://www.facebook.com/sophieedwardsfit ________________________________________________________ Music (All from Audio Library): Cold Blue - Astron

Arthritic or injured joints shouldn’t hold you back, you just need to know how to keep moving with the right exercises! This low impact HIIT workout will get your heart rate up and take you in to your fat burning zone with little impact throughout the body. This is a great cardiovascular workout for anyone with sore or injured joints such as the ankles, knees, hips or spine. HIIT Intervals: - 30 secs – high energy, low impact, cardio exercises - 10 secs – power walk on the spot - 1 circuit - 10 exercises - Repeat twice Enjoy! Let me know how you get on in the comments and if you would like more low impact workouts like this. And don’t forget to SUBSCRIBE to my channel! #lowimpactcardio #lowimpacthiit #lowimpactworkout #fatburnworkout #workoutforkneeinjury #workoutwithkneeinjury #workoutwithhipinjury #arthriticjoints #cardioworkout #nojumpingcardio #nojumpinghiit #nojumpingcardiovascularworkout #beginnershiit #beginnerscardio #beginnersworkout #easyhiit #easycardio #jointhealth #jointmobility #pilatesworkout #cardiopilates #standingpilates #standingpilatesworkout #over50sworkout #over50shiit #over50scardio #totalbodyworkout #fullbodyworkout #seniorsworkout #seniorshiit #seniorscardioworkout #seniorscardiovascular #noequipmentworkout #homeworkout #homecardio #homecardioworkout ______________________________________________________ To join Sophie for a live online zoom class check out the schedule (runs at GMT). https://www.pilatesadventures.co.uk/live-class-schedule To see what Sophie has been getting up to lately, check out the Adventure Blog https://www.pilatesadventures.co.uk/travel-blog Follow Sophie on Instagram https://www.instagram.com/sophieedwards2020/ Follow Sophie on Facebook https://www.facebook.com/sophieedwardsfit ________________________________________________________ Music (All from Audio Library): No Starlight Dey Beat - Nana Kwabena Go Go Go - Kwon Moons - Patrick Patrikios Animal Beast - SefChol Pure Potentiality - Benjamin Martins

In this 27 min Pilates workout Sophie will take you through some of the classical work giving modifications as you go along, to work at your own pace. The classical work is really very challenging. It’s all about quality over quantity and finding a deep connection and control within the body, after all, it’s founder Joseph Pilates originally called his method Contrology. This is one you might want to come back to time and time again to continue to hone your technique. Precision and integrity is everything. Enjoy! #classicalpilates #pilatesmatwork #pilatesmat #originalpilates #morningpilates #morningyoga #morningmeditation #morningflow #morningmovement #morningstretch #deepstretch #yogaflow #pilatesflow #yogapilatesfusion #dancersworkout #balletpilates #balletpilatesfusion #balletpilatesworkout #matpilates #freebodyworkout #deepstretch #jointmobility #flexibilityexercises #exercisesforabadback #pilatesforabadback #pilatesforbackpain #pilatesfordancers #yogafordancers #coreworkout #floorbarre #lowimpactworkout #noequipmentstrengthworkout #freebodyworkout #fullbodyworkout #20minutepilates #20minworkout #20minuteworkout #quickworkout #matpilates #advancedworkout #advancedpilates #dancersbody #athleticconditioning #bodyconditioning ______________________________________________________ To join Sophie for a live online zoom class check out the schedule (runs at GMT). https://www.pilatesadventures.co.uk/live-class-schedule To see what Sophie has been getting up to lately, check out the Adventure Blog https://www.pilatesadventures.co.uk/travel-blog Follow Sophie on Instagram https://www.instagram.com/sophieedwards2020/ Follow Sophie on Facebook https://www.facebook.com/sophieedwardsfit ________________________________________________________ Music (All from Audio Library): Sunrise in Paris – Dan Henig Amber – VYEN Veracruz – Quincas Moreira State Drive – VYEN Simple – Patrick Patrikios Away – Patrick Patrikios Subway Dream – Dan Henig Broken – Patrick Patrikios Lights – Patrick Patrikios Voices – Patrick Patrikios Vishnu – Patrick Patrkios

Who needs a gym or specialist Pilates studio when you have a chair?! Follow along from the comfort of your own home and learn how to incorporate a chair into your workout to challenge your balance, stability, and strength creating a fun and challenging set of exercises. The circuit targets both the lower body and upper body; hamstrings, quads, inner thighs, glutes/butt, core, hips, chest, shoulders, arms and upper back. It looks simple, but this one is quite an advanced workout. Be sure to use a sturdy chair. Try pushing it up against a wall for extra stability. Be careful. Take your time! - 1 Circuit - 9 exercises - Repeat twice Don't forget to warm up. Try my warm up here. https://www.youtube.com/watch?v=57jF4FLMUzw&t=264s Let me know how you get on in the comments, and don’t forget to SUBSCRIBE #powerpilates #chairworkout #chairexercises #chairbasedworkout #nogymneeded #noequipmentneeded #homeworkout #workoutathome #pilatesworkout #equipmentpilates #circuittraining #strengthworkout #stabilityexercises #coreexercises #dancersworkout #floorbarre #balletworkout #lowimpactworkout #noequipmentstrengthworkout #freebodyworkout #fullbodyworkout #yoga #balletpilates #balletpilatesworkout #quickworkout #matpilates #advancedworkout #advancedpilates #lowerbodyworkout #upperbodyworkout ______________________________________________________ To join Sophie for a live online zoom class check out the schedule (runs at GMT). https://www.pilatesadventures.co.uk/live-class-schedule To see what Sophie has been getting up to lately, check out the Adventure Blog https://www.pilatesadventures.co.uk/travel-blog Follow Sophie on Instagram https://www.instagram.com/sophieedwards2020/ Follow Sophie on Facebook https://www.facebook.com/sophieedwardsfit ________________________________________________________ Music: All music from Audio Library: Atch & music by Aden – Sunrise Colour of your Face – NomBe Lofi Mallet – Kwon Moar Progressive House – Brenticus We Were Young - Vendredi

Get ready to sweat in this 25 minute kettlebell HIIT, full body workout. Grab a kettlebell of your choice (I'm using a 10kg kettlebell), and follow along from home. The workout is designed to get your heart rate up and burn some serious calories, whilst developing strength, stamina and mobility. This is one of my more INTENSE or ADVANCED workouts. As always don't forget to apply your Pilates technique to each move for better biomechanics, alignment and results. Don't forget to warm up. Try my warm up here. https://www.youtube.com/watch?v=57jF4FLMUzw&t=264s Go smash it! And let me know how you get on in the comments. Workout includes: - 2 x circuits - Repeat each circuit twice CIRCUIT 1: Strength exercise - 30 secs Heart Raiser/Swings - 30 secs Rest - 30 secs CIRCUIT 2: Strength exercise - 30 secs Heart Raiser/Side Shuffles - 30 secs Rest - 30 secs DON'T FORGET TO SUBSCRIBE TO MY CHANNEL! MASSIVE THANKS! #kettlebellworkout #hiitworkout #cardioworkout #fullbodyworkout #fullbodykettlebellworkout #strengthworkout #coreworkout #weightsworkout #pilatesworkout #advancedkettlebell #kettlebellexercises #hiitexercises #cardioexercises #homeworkout #weightsworkout #kettlebellupperbody #kettlebelllowerbody #advancedworkout #intenseworkout #advancedpilates #dancersworkout #homeworkout #workoutathome #nogymworkout #core #upperbody #lowerbody #cardio #aerobicworkout #intenseworkout #circuittraining #advancedworkout ______________________________________________________ To join Sophie for a live online zoom class check out the schedule (runs at GMT). https://www.pilatesadventures.co.uk/live-class-schedule To see what Sophie has been getting up to lately, check out the Adventure Blog https://www.pilatesadventures.co.uk/travel-blog Follow Sophie on Instagram https://www.instagram.com/sophieedwards2020/ Follow Sophie on Facebook https://www.facebook.com/sophieedwardsfit ________________________________________________________ Music All from Audio Library: Where We Wanna Go - Patrick Patrikios Cat Shat in the Box - Josh Pan Hologram - Bobby Richards Back to the Future - Ofshane Outside the Box - Patrick Patrikios Animal Beast - SefChol Beside Me - Parick Patrikios No Starlight Dey Beat - Nana Kwabena Moons - Patrick Patrikios Subway Dreams - Dan Henig