PILATES & STRENGTH 6–WEEK PROGRAM
Welcome to your 6-Week Pilates & Strength Program! I created this program to offer you a balanced workout routine that closely reflects my own – it is a blend of strength training, mat pilates, and daily walking to help you build strength, sculpt lean muscle, and feel more connected to your body. Remember that we are prioritizing consistency over intensity, with workouts that challenge you but an overall routine that won’t deplete you. This program is designed to give you structure with flexibility — so you can keep checking in with yourself, listen to what your body needs, and create an active lifestyle that feels good for you and lasts long-term. Make sure to read through the Program Overview before you get started.
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7.15 MBStart Here: Program Overview
7.15 MB
Read through this Program Overview for details on how to follow the workouts & use all the resources I've provided to best support you throughout this program! You can print select pages or the entire document as well.
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Strength Workout 1 Overview
Overview Video: Strength Workout 1
This video gives you a full walkthrough of Strength Workout 1. Once you're familiar with the moves, you can follow along using the PDF Workout Guide as your main reference. For more detailed form tips and specific cues, check out the individual instructional vid... -
Strength Workout 2 Overview
Overview Video: Strength Workout 2
This video gives you a full walkthrough of Strength Workout 2. Once you're familiar with the moves, you can follow along using the PDF Workout Guide as your main reference. For more detailed form tips and specific cues, check out the individual instructional vid... -
Strength Workout 3 Overview
Overview Video: Strength Workout 3
This video gives you a full walkthrough of Strength Workout 3. Once you're familiar with the moves, you can follow along using the PDF Workout Guide as your main reference. For more detailed form tips and specific cues, check out the individual instructional vid... -
10 Minute Mini Ball Abs (Circuit Optional)
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18 Minute Classical Pilates Abs + Arms
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17 Minute Deep Core + Glute Workout
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3.28 MBKerstin's Nourishing Meal Guide
3.28 MB
Use this meal guide for healthy options to nourish your body throughout this program, or just as inspiration in the kitchen!
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Banded Glute Kickbacks
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Dumbbell Bulgarian Split Squatmp4
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Dumbbell Cossack Squat
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Dumbbell Crunch
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Dumbbell Dead Bug Heel Taps
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Dumbbell Dead Bug Single Leg Taps
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Dumbbell Hamstring Bridge
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Dumbbell Overhead Tricep Press
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Dumbbell RDL
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Dumbbell Reverse Flys
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Dumbbell Seated Good Morning
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Dumbbell Seated Knees to Chest
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Dumbbell Single Arm Rows
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Dumbbell Standing Overhead Press
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Dumbbell Sumo Deadlift
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Dumbbell Squats
