12-Minute Pilates Legs Workout

Welcome to my 12-minute pilates legs workout using your body-weight, no equipment required! There are 4 sets of 5 unique exercises to strengthen your quads, glutes, hamstrings and inner/outer thighs. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat

Before You Begin

Following a 1-minute warmup, this workout is is made up of four 2:30 minute sets – each with 5 unique unilateral exercises. The purpose of this workout is to build muscular strength and endurance in your lower body.

Workout Video:

Workout Breakdown:

There are 4 sets in this workout. Each set has 5 exercises performed for 30 seconds each on one side. There is a 30 second rest between sets.

Exercises

Set 1 (L) & Set 2 (R)

Rainbow
Front Kick
Elevated Clam
Straight Leg Circles
Inner Thigh Lift (opposite leg)

Set 3 (L) & Set 4 (R)

Donkey Kick
Straight Leg Lift
Small Circles
Adduction & Abduction
Straight Leg Pulse