For members

Ball & Weight: Lunge, Side Plank & Arm Series

With a weight, the box and the ball, almost all on one light spring

Intermediate50 minStrengthFull-bodyWeightsPilates ballShort box

An intermediate flow with a weight and the ball. It opens with a crunch and twist with a weight in the short strap, followed by a lunge in the well with a heel lift, a side plank series with the elbow on the box, a lunge with hinge at the box and a carriage pull with a long leg. To finish, an arm series with a weight sitting on the heels and a crunch with the ball at the back. Seven exercises, the one-sided ones each side on its own.

What this plan contains

The full sequence — starting position, spring settings, cues and reps for every exercise — comes with the paid plan. Here is the structure up front.

Warm-up

1 exercise

Exercises

7 exercises

Cool-down

1 exercise

Included in the plan

For every exercise: starting position, spring setting, reps, cues and the step-by-step sequence.

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