43-Minute Intermediate Pilates Workout with a Resistance Band

Step by step 13

Tap a time to watch that step in the video.

1. Warm-up: cat-cow, downward dog with a leg pedal, then a lunge with an elbow drop and twist, each side. 0:10
2. Band over the feet: chest lifts, ribs to hips, head heavy in your hands; then heel taps from tabletop. 3:31
3. Single-leg extensions: lift the chest, press one leg out against the band, then combine with heel taps. 6:11
4. Kneeling triceps press, left arm: elbow close to the ribs; add a hip lift, then half reps and pulses. 9:50
5. Forearms and knees, band above the knees: extend the left leg long (length, not height), then hamstring curls. 13:16
6. Left leg lifted: press up to the hands and down, then knee drives to the elbow and a plank finisher. 15:55
7. Standing, band around the left ankle and right foot: squats, then squat-to-lunge combos with pulses. 19:00
8. Kneeling triceps press, right arm: the same build with the hip lift, half reps and pulses. 23:14
9. Right leg on the forearms: the same long-leg lifts, then hamstring curls, keeping the abs on. 26:17
10. Right leg lifted: the same press-ups, knee drives to the elbow and plank finisher. 28:44
11. Standing, band around the right ankle and left foot: squats, then squat-to-lunge combos with pulses. 31:35
12. High-kneeling arm work: biceps curls with a hip dip, overhead presses and band pull-downs. 35:20
13. Stretch: child's pose with side reaches, downward dog, then a low lunge with a twist, each side. 39:09

The steps are a summary in our words, checked against the video — the coach shows every move.