This 30 minute floor barre will give you a ballet/Pilates fusion workout which will work every muscle in your body, building strength, flexibility, grace and poise. A ballet barre is traditionally performed standing at the barre, however many of the exercises can be adapted to being floor based. This makes the exercises more accessible and is often done by dancers so that they can slow things down, use feedback from the floor, challenge their body by working on a different angle, and really focus on attention to detail. It also means you do not have to be an experienced dancer to give these transformative exercises a go. Movement Tips: Move with intention and precision and develop your core strength by finding stability within the body. Don’t forget to find your flow, enjoy the music and express the artist within. If you want more ballet Pilates workouts let me know in the comments. Don't forget to subscribe to my channel! #ballet #pilates #balletworkout #barreworkout #floorbarre #dancerworkout #balletfitness #pilatesfusion #wholebodyworkout #barre #ballerina #advancedpilates #matwork #matpilates ______________________________________________________ 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): Wind Riders – Asher Fulero Spring Thaw – Asher Fulero Confliction and Catharsis – Asher Fulero Good for the Soul – Asher Fulero Heart Strings – Coyote Hearing John Stockton Slow Drag – Chris Zabriskie Laserdisc – Chris Zabriskie Moonlight Sonata (by Beethoven) – Beethoven

This short but effective workout is made up of two lower body strength circuits. Perform each exercise with control and stability to develop long, lean, strong legs and toned glutes. I am using a set of 6kg dumbbells. You could use whatever weights you have handy, or you could even do this workout with no weights at all. It will be just as fun. If you enjoy the workout please do like and comment as it really helps my channel! And don’t forget to SUBSCRIBE!!! CIRCUIT 1 (with dumbbells) x 2 - Romanian Deadlift x 10 - Reverse Lunge and Releve x 10 - Plie Squat x 10 - Squat, Tap Back x 10 CIRCUIT 2 (without dumbbells) x 2 - All 4's Donkey Kick to Leg Extension x 8 each leg - Sit Up Hold, Changement x 3, Split x 8 - Side Plank Oyster Combo x 8 each side - Front Plank Single Leg Glute Pulse x 8 each leg #lowerbodyworkout #lowerbodydumbbellworkout #legworkout #gluteworkout #lowerbodystrengthworkout #legstrengtheningexercises #gluteexercises #buttexercises #strongglutes #stronglegs #glutestrengtheningworkout #dumbbellworkout #circuittraining #shortlowerbodyworkout #quickworkout #quickstrengthworkout #butttoning #legtoning #dancersworkout #dancerslegs #pilates #pilatesworkout #powerpilates ______________________________________________________ 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): Make You Move – Ofshane Muriel – Bobby Richards Guitar House – Josh Pan Easy Shake – Geographer From The Top – Geographer Day Sparkles – Geographer Don’t Wanna Be – Kwon Pluckandplay – Kwon

These 5 resistance band circuits will give you a 40 minute home workout to rival any gym based workout. You do not need lots of equipment and space to really challenge your strength. In this workout I am using a heavy resistance theraband, however you can use any type of resistance band. During the workout you will need to loop the band and tie the ends in a knot, and you will also need something heavy and stable to wrap your band around like the leg of a sofa or bookcase. PLEASE do make sure whatever you use is safe and won’t topple over! Let me know how you get on in the comments and DON’T FORGET TO SUBSCRIBE TO MY CHANNEL. #resistancebandworkout #therabandexercises #bandworkout #pilatesresistancebandexercises #pilatesresistanceband #pilatesband #resistanceband #strengthworkout #resistancebandexercises #40minuteworkout #fulllengthworkout #longworkout #circuittraining #powerpilates #advancedworkout #advancedpilates #homeworkout #homepilatesworkout #homestrengthworkout ______________________________________________________ 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): New Day – Patrick Patrikios Animal Beast – SefChol Timpani Beat – Nana Kwabena Don’t Wanna Be – Kwon Subway Dreams – Dan Henig Better – Ano Domini Beats Back to the Future Jelyfish – NoMBe Evergreen – Geographer Tubby Dub – Quincas Moreira Day Sparkles – Geographer From the Top – Geographer Up the Steps – Geographer Easy Shake – Geographer Luge – Geographer Down Me Out - YVEN

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