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QB Stretch (Hips, Legs and Shoulders)
A gentle practice to support your body and mind. Remember, it's not always necessary to "go hard."
We added the music for you.
Equipment: Foam Roller or Rolled Up Yoga Mat, Light Weights (1-2 lbs) and a strap/long elastic for stretches.
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QB Mat Pilates (Part 1: Classical Core)
Another two-part workout! 15 mins of Classical Pilates Core Exercises to limber you up.
No Equipment
Tunes: https://open.spotify.com/playlist/5RJYhDlGg8ciXZoybP7LWz?si=523f556091464cf6
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QB Open Form (No Jumping!)
If you want to mix things up but don't like jumping or doing intervals, this one is for you!
Mix and match this Barre-style warm-up with another short workout to get things going.
No Equipment, we added the music so no stress!
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Glutes and Core (12-Minutes)
A quick but spicy sequence for your glutes and core, oh yeah.
No Equipment.
Tunes: https://open.spotify.com/playlist/5FhlMsoV6wLbz7lBASz1qy?si=f44a71a18e464293
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QB Stretch (Lower Body)
This is a restorative stretch sequence for your lower body while lying down on your back.
Prop: Elastic, yoga strap, belt, tie or scarf.
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Kala's Go-To 10 Minute Arm Series
Add this quick upper body series to a run, workout, walk or anything else your heart desires!
Equipment: Hand Weights (I am using 3lbs but you could go heavier or lighter)
Tunes: https://open.spotify.com/playlist/494UApmRoghWx3kOrYsHIO?si=86bd713d8a2c4ef4
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Quick Shoulder Fix (Power Ring/Dumbbell/Kettlebell)
A mini Strength sequence you can tack on to your practice to give your shoulders some love. Or, repeat it 3x for a full workout experience.
Equipment: A weight of 5 or more lbs
Let us know in the comments what you have at home for weights!
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15 Minute Fix - Pilates Essentials
Short on time or need something to tack on to another workout? 15-minutes of Pilates Essentials.
No Equipment!
If you like these tunes please visit our pals over at Inner Ocean Records, you can stream them on Spotify for so many chill, lo-fi, jazz, hip hop and ambient beats. (Calgary based re...
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12 Minute Core (with music!)
12 minutes for your core, but we all know it's actually for your whole body.
No Equipment!
A suggested add on for your upper body:
https://quietbodiespilates.vhx.tv/5-15-minutes/videos/01-10-22-level2
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Reformer on the Mat (Advanced Express!)
A quick effective advanced Reformer on the Mat, giddy-up.
Equipment: None
Tunes: https://open.spotify.com/playlist/6yspP5iOjTZEAvoGAkbvg7?si=eab8d0c93dfa4e0d
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Fifteen Minute Flow (Lower Body Fusion)
A contemporary Pilates fusion style class that can be done once, or up to three times for extra challenge. Serious glute love alert ❤️
Equipment: I use none but you can easily add in ankle weights or elastics to spice things up.
Tunes: https://open.spotify.com/playlist/4KtbOGm5tF2HPPoiIZWSnQ?s...
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Ten Minute Flow (Shoulder Love)
A 12-minute standing sequence for your shoulders, we love it! Tack this onto a classical mat Pilates class, after cardio or simply use it as a stand-alone to get in a little movement that day.
Remember, a little bit of movement every day, adds up over time!
Equipment: Light Hand Weights (1-3l...
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QB Mat Pilates (Part 2: Classical Pilates)
Part 2: Enjoy the Beginners Classical Pilates exercises. Simple, challenging & effective!
Equipment:
Light Hand Weights (1-3 lbs)
Tunes:https://open.spotify.com/playlist/5CsMtgW1lIBR7ESysYsWnA?si=2470263dcb0b49fc
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Ten Minute Flow (Core and hips)
You can get a lot done in 10 minutes, and this workout is just the ticket for your core and hips. Expect an ab series, some back extension and exercises that will stretch and strengthen your hips.
Equipment:
Squish Ball or Foam Roller
Tunes:
https://open.spotify.com/playlist/4zh0u3a2zYTUx8OV...
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Reformer on the Mat (We love arms!)
A quick upper body workout using light hand weights. These are awesome exercises to do after any of your mat Pilates workouts if you crave a little more upper body, but of course, if you're in a pinch for time this workout is great by itself!
Equipment:
Light Hand Weights (2-3lbs)
Tunes:
htt...
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Restorative Mat Pilates (Happy Feet and Hips)
Improve your balance with this mobility and stability with this ankle, foot and hip sequence.
Equipment:
-Hand Towel
-Tennis ball or softball to roll your foot
-A broomstick
-One Dumbbell or surface to elevate your toes (a paperback novel is great) -
QB Stretch (Wind Down Stretches)
Join Tig and me for some "Wind Down Stretches" to cool down after a bike ride, run or a hard day's work.
Equipment:
-A foam roller, bolster or rolled-up yoga mat, two yoga blocks. These props are meant to put your back into a supportive extension position to open the shoulders. If you have non...
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Pre-Run/Hike Warm Up and Activation
A 15-minute warm-up for you to do before your favourite outdoor activity. I have the runner/hiker/jogger in mind, but I think no matter what, you'll love this flow. Might I suggest pairing it with "Shoulder Love"?
https://quietbodiespilates.vhx.tv/5-15-minutes/videos/04-02-21-qb-express
Equipm...
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Express Pilates (Shoulder Love)
My fave shoulder sequence to tack onto a workout, run/walk or cycle.
Equipment:
A pair of light hand weights (1-3lbs)
Tunes:
https://open.spotify.com/playlist/2sOcCVP1dVrHXBnVFeX6id?si=586459fac0dc4d28
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Express Pilates (Standing Arms)
A short and sweet standing arm series. Add this on to another workout or use it on a day you are short on time and feel like standing up tall.
Equipment:
A pair of 1-3lbs dumbbells/Pilates balls.
