What is Pilates with Sara?
Pilates with Sara is a blend of traditional and contemporary Pilates mixed with elements of functional movement training. The classes are dynamic, starting out with low-impact Pilates that progresses to plyometrics - designed to make you sweat!
Sara wants to provide women with the opportunity to feel strong, athletic, and powerful in the comfort of their own home. The program is designed to help you develop core strength, balance and definition, improve your posture, improve technique and mobility, and develop a strong foundation for movement.
Pilates with Sara is a 16-week program that is suitable for women of any fitness level. The program consists of 2 x strength & conditioning, 2 x HIIP, 1 x Express, and 1 rest day per week. Each class follows a list of sequences to make up a 30-50 minute session.
The workouts focus on challenging and fatiguing specific muscle groups through time under tension to help you improve muscle definition and strength. You can find out more about the structure of the program here.
If you want to increase your core strength and stability as well as improve muscle definition without vigorous high-intensity training or heavyweights, Pilates could be a great option for you!
Pilates with Sara is available exclusively in the Sweat app. Members can access this program by visiting their profile and selecting ‘Manage My Program’ and ‘Select Program’. If you’re already completing another Sweat program, there are also 8 on-demand classes to choose from ranging from 15-40 minutes to give you a taste of the program.
Want to give Pilates with Sara a go? Try a free workout here.
What Equipment do I need to complete this program?
Pilates with Sara requires minimal equipment, and can be completed in the comfort of your home or anywhere you have enough room to move!
You will need:
- Yoga Mat
- Dumbbells
- Resistance Band
- Chair
- Small Towel or Slider
- Towel
- Skipping Rope
- Ankle weights (optional)
If you don’t have access to the equipment, what can you use instead?
Dumbbells - Two safe, heavy objects can be used, such as bags of food, water bottles, or other household items - get creative!
Resistance Band - You can omit the resistance band altogether or swap for a recovery tube as these two items are interchangeable.
Skipping Rope - There is no substitute for this, but you could complete 'air skips' if you are space restricted.
Chair - Any flat, stable surface will be suitable, such as a ledge, park bench, or sturdy box.
When selecting alternatives, it is important to ensure that they are both safe and secure prior to commencing your workout.
To find out what others in the Community are using, head to our Forum!
You are welcome to omit equipment from your workout and simply use your own body weight to complete the exercises.
Please note: We cannot guarantee you will achieve the same results as those who include equipment in their workouts.
How do the workouts work?
Pilates with Sara is follow-along video style program. This is great if you enjoy the feeling of working out right alongside your trainer and want live demos as you move! This program is a 16-week and is suitable for all fitness levels, focused on building core strength, flexibility, balance, and body awareness.
What are the weekly goals?
In Pilates Weeks 1-4 you will have the following goals to work towards:
- 3 resistance training classes
- 2 cardio sessions (LISS)
- 1 recovery session (Mindful Movement)
In Weeks 5-8, your resistance goals increase to:
- 4 resistance training classes
- 2 cardio sessions (LISS)
- 1 recovery session (Mindful Movement)
What do the classes involve?
All workouts are full-body but include a slightly different focus. Each class follows a list of sequences ranging from 2-8 minutes to make up a 30-40 minute session.
Strength & Conditioning
During the Strength & Conditioning classes, you will focus on controlled movement and slowly developing strength throughout your full range of motion. Your conditioning will improve as exercise complexity increases throughout the program. These sessions involve 9 sequences ranging from 2-9 minutes, to make up a 30-50 minute class.
HIIP - High Intensity Interval Pilates
HIIP classes involve high-intensity movements to elevate the heart rate and challenge coordination with movements that integrate the upper and lower body through a strong core. These sessions consist of 3 sequences ranging from 4-17 minutes, to make up a 30-minute class.
Warm-ups and cool-downs are incorporated into each resistance class.
Express Classes
Short on time? Express classes will allow you to access a quick workout for the week, whilst still giving you a good workout! The Express classes run between 10-20 minutes.
Mindful Movement (Recovery)
Mindful Movement classes help to improve posture and flexibility by focusing on movements that promote blood flow to working muscles before you increase your range of motion through gentle stretches while using your breath to connect with your body and promote recovery. This session consists of 1 sequence to make up a 30-minute class.
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