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STRENGTH X PILATES: 8 WEEK PLAN

WELCOME TO

STRENGTH x PILATES

Your 8 week training program combining weight training and Pilates to strengthen and sculpt your body like never before.

HOW IT WORKS

The 8 week program is fully customisable to suit the level you are for both weight training and then for Pilates.  

There are 3 plans to choose from for each: Beginner, Intermediate or Advanced.

 

You have 2 Pilates classes a week that are fully guided, follow along workouts. They are equipment free.  

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Your weight training workouts are written for you and will take between 40-60 minutes to complete and vary between 2-5 sessions a week depending on the level you choose. You'll need a set of dumbbells and a sofa/bench.

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Use your Training Guide for everything you need including what level to choose, what weights you need, what cardio to do, nutrition guidance and how to know when to progress.

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CREATED BY EXPERTS

You can rest assured that as well as being your Pilates teacher, I'm also a qualified Personal Trainer! 

 

I wanted to make sure this program was the absolute best for you so I'm delighted to welcome Katy Frizzell to the team! Katy F is also a Personal Trainer and an expert in her field. 

 

Katy F has co-created all the plans and will be coaching you alongside me in the videos.

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WHAT RESULTS TO EXPECT

Over the next 8 weeks you will transform your body and discover new levels of strength.

WEIGHT TRAINING

Build lean muscle, tone your entire body, boost your metabolism, help to prevent disease + risk of injury.

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PILATES

Sculpt & Tone your entire body.  Increased focus on core strength.  Improves posture, balance, flexibility and prevents injury. Calming and energising.

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GET STARTED

STEP ONE:  Get your Training Guide

 

STEP TWO: Choose your 8 week weight training plan

 

STEP THREE: Choose your Pilates level classes

ALL THE VIDEOS YOU NEED HERE

INDIVIDUAL EXERCISE TUTORIALS

Upright Row Tutorial: 1 min

Upright Row Tutorial: 1 min

The upright row - a great exercise for targeting the shoulders and back muscles. Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg Intermediate/Advanced 2 dumbbells. Katy F uses 2 x 8kg. Key points: Start standing feet hip width apart, soft knees Elbows remain the highest point throughout the lift See your coaching plan for the repetitions and sets for your workout.
Bent Over Row Tutorial 1 min

Bent Over Row Tutorial 1 min

The bent over row is a fantastic exercise targeting the back and biceps. You'll also be working your shoulders, forearms, legs and core! Beginner: 0:20 Intermediate/Advanced: 0:32 Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg and a chair or bench for support. Intermediate/Advanced 2 dumbbells. Katy F uses 2 x 8kg. Key points: Draw the weight up toward your hip crease Elbow is pointing to the ceiling See your coaching plan for the repetitions and sets for your workout.
Calf Raises Tutorial: 1 min

Calf Raises Tutorial: 1 min

Calf raises are a great strengthening exercise that improves ankle stability + strength which is key in preventing injury. Beginner: 0:11 Intermediate/Advanced: 0:36 Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg Intermediate/Advanced 2 dumbbells. Katy F uses 2 x 8kg and a rolled up mat to elevate the toes. Key points: Lower with control to 'kiss the floor' Elevate your toes to advance See your coaching plan for the repetitions and sets for your workout.
Front Raise Tutorial 1 min

Front Raise Tutorial 1 min

The front raise primarily targets your shoulders and chest. Beginner: 0:17 Intermediate/Advanced: 0:27 Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg Intermediate/Advanced 2 dumbbells. Katy F uses 2 x 8kg. Key points: Raise and lower under control Keep shoulder blades engaged See your coaching plan for the repetitions and sets for your workout.
Curl to Press Tutorial: 1 min

Curl to Press Tutorial: 1 min

The curl to press exercise is great exercise for targeting the biceps and shoulders. Beginner: 0:20 Intermediate/Advanced: 0:30 Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg Intermediate/Advanced 2 dumbbells. Katy F uses 2 x 8kg. Key points: Curl up to your chest Drive the weight over head Keep arms in line with your ears See your coaching plan for the repetitions and sets for your workout.
Shoulder Press Tutorial: 1 min

Shoulder Press Tutorial: 1 min

The shoulder press is essential for targeting the shoulders and core! Beginner: 0:15 Intermediate/Advanced: 0:28 Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg Intermediate/Advanced 2 dumbbells. Katy F uses 2 x 8kg. Key points: Starting point for beginner the weight is just under the chin, for Intermediate/Advanced the weights start on top of the shoulders. Keep arms in line with ears at the top of the exercise See your coaching plan for the repetitions and sets for your workout.
Reverse Lunge Tutorial: 1.5 min

Reverse Lunge Tutorial: 1.5 min

The Reverse lunge is a great lower body exercise that works the glutes, quads and hamstrings. Beginner: 0:12 Intermediate/Advanced: 0:45 Equipment: Beginner 1 dumbbell. Katy F uses 1 x 6kg Intermediate/Advanced 2 dumbbells. Katy B uses 2 x 8kg. Key points: Remember to always keep your feet hip distance apart when stepping back and in. See your coaching plan for the repetitions and sets for your workout.
Plank Renegade Row 2 min

Plank Renegade Row 2 min

The plank renegade row is a strong exercise for the upper body and core. Beginner: 0:23 Intermediate: 0:51 Advanced: 1.16 Equipment: Beginner - no weights, bodyweight only Intermediate +Advanced 2 dumbbells. Katy F uses 2 x 6kg. Key points: Maintain strong plank form throughout as guided. See your coaching plan for the repetitions and sets for your workout.
Single Leg RDL Tutorial: 2 min

Single Leg RDL Tutorial: 2 min

The Single Leg RDL (Romanian Deadlift) is great for targeting the lower body muscles in particular the glutes, hamstrings and calves. Beginner: 0:14 Intermediate/Advanced: 0:40 Equipment: Beginner 1 dumbbell. Katy F uses 1 x 6kg Intermediate/Advanced 1 dumbbells. Katy B uses 1 x 8kg. Key points: Keep shoulder blades pulled back Hinge from the hip as guided See your coaching plan for the repetitions and sets for your workout.
Hip Thrust Tutorial: 1.5 min

Hip Thrust Tutorial: 1.5 min

The Hip thrust is a great exercise for targeting all the muscles in the glutes as well as the hamstrings. Form Tutorial for all levels: 0:13 Intermediate/Advanced progression: 0:58 Equipment: You'll need a bench or sofa as well as 1 dumbbell See your coaching plan for the repetitions and sets for your workout.
Bicep Curl Tutorial: 1.5 min

Bicep Curl Tutorial: 1.5 min

Targeting the biceps, the curl is an essential exercise for your upper body training. Beginner: 0:10 Intermediate/Advanced: 0:44 Equipment: Beginner 1 dumbbell. Katy B uses 2 x 4kg kg Intermediate/Advanced 2 dumbbells. Katy F uses 2 x 8kg. See your coaching plan for the repetitions and sets for your workout.
Single Leg Hip Thrust Tutorial: 2 min

Single Leg Hip Thrust Tutorial: 2 min

The single leg hip thrust targets the glutes, hamstrings and calves. Beginner: 0:15 Intermediate/Advanced: 0:40 Equipment: You'll need a bench or sofa and a dumbbell. Katy B demonstrates all levels of this exercise using 1 x 6kg. Beginners can use just bodyweight. See your coaching plan for the repetitions and sets for your workout.
Stiff Leg Deadlift Tutorial: 1 min

Stiff Leg Deadlift Tutorial: 1 min

The Stiff Leg Deadlift exercise is fantastic for strengthening the legs and glutes. Beginner: 0:10 Intermediate/Advanced: 0:21 Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg Intermediate/Advanced 2 dumbbells. Katy F uses 2 x 8kg. See your coaching plan for the repetitions and sets for your workout.
Tricep Dip Tutorial: 1.5 min

Tricep Dip Tutorial: 1.5 min

The tricep dip works the muscles at the back of your arms, the triceps! Beginner: 0:10 Intermediate/Advanced: 0:46 Equipment: All you need is a bench/sofa or chair See your coaching plan for the repetitions and sets for your workout.
Wall Sit Tutorial: 1 min

Wall Sit Tutorial: 1 min

The wall sit will build strength in your lower body and core! Equipment: Beginner. Bodyweight only + a wall Intermediate/Advanced a wall and a weight of your choice. Katy F uses 1 x 8kg. See your coaching plan for the repetitions and sets for your workout.
Chest Press Tutorial: 1 min

Chest Press Tutorial: 1 min

Beginner: 0:16 Intermediate/Advanced: 0:40 Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg Intermediate/Advanced 2 dumbbells. Katy F uses 2 x 8kg Key points: Keep elbows in line with your chest Inhale on the way down, exhale as you press away See your coaching plan for the repetitions and sets for your workout.
Glute Bridge Tutorial: 1 min

Glute Bridge Tutorial: 1 min

Beginner: 0:25 Intermediate/Advanced: 0:32 Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg Intermediate/Advanced 2 dumbbells. Katy F uses 2 x 8kg. Use a chair/bench/sofa to elevate your feet. Key points: Maintain the squeeze in your bum the whole time Rest the dumbbell on your hips Knees & feet are hip width apart See your coaching plan for the repetitions and sets for your workout.
Goblet Squat Tutorial: 1 min

Goblet Squat Tutorial: 1 min

Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg Intermediate/Advanced 2 dumbbells. Katy F uses 2 x 8kg. Key points: Keep the dumbbell close to your chest Feet are just wider than hip width, toes turned out as if pointing to numbers 10 and 2 on a clock Keep your chest lifted and back flat See your coaching plan for the repetitions and sets for your workout.
Lateral Lunge Tutorial: 1 min

Lateral Lunge Tutorial: 1 min

Beginner: 0:15 Intermediate/Advanced: 0:30 Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg Intermediate/Advanced 1 dumbbell. Katy F uses 1 x 8kg. Key points: Keep the dumbbell close to your chest Beginners move side to side in a wide stance Intermediate/Advanced step out and in side to side Knees aim to track in line with toes See your coaching plan for the repetitions and sets for your workout.
Push Up Tutorial: 2 min

Push Up Tutorial: 2 min

Beginner: 0:15 Intermediate/Advanced: 0:57 Equipment: This is a body weight exercise Key points: Elbows go out to the sides as you lower Inhale on the way down, exhale to press up Chest lowers to ground, only go as low as you can maintain your form See your coaching plan for the repetitions and sets for your workout.
Split Squat/Bulgarian Tutorial: 1.5min

Split Squat/Bulgarian Tutorial: 1.5min

Beginner: 0:23 Intermediate/Advanced: 0:50 Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg Intermediate/Advanced 1-2 dumbbells. Katy F uses 1 x 8kg. Use a chair/bench/sofa to elevate your foot. Key points: Keep your weight close to your chest Knees are aiming for a 90 degree angle See your coaching plan for the repetitions and sets for your workout.
Sumo Squat Tutorial: 1 min

Sumo Squat Tutorial: 1 min

Beginner: 0:25 Intermediate/Advanced: 0:32 Equipment: Beginner 1 dumbbell. Katy B uses 1 x 6kg Intermediate/Advanced 2 dumbbells. Katy F uses 2 x 8kg. Key points: Wide stance set up, feet turned out as if pointing to numbers 10 and 2 on a clock Lower the weight down on your inhale Press up on your exhale See your coaching plan for the repetitions and sets for your workout.

FULLY GUIDED WORKOUTS FOR ALL LEVELS

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