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13-Minute Wall Pilates Workout

Welcome to my 13-minute wall Pilates workout. In this workout we start with simpler moves and progress to more challenging combination moves for the core and lower body. 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 core stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Tucketts socks

Before You Begin

Following a 1-minute warmup, this workout is is made up of 16 rounds of unique exercises performed for 30 seconds at a time with 15 seconds rest in between. The purpose of the workout is to strength train your core with the use of a vertical wall.

Workout Video:

Workout Breakdown:

There are 16 rounds of Tabata in this workout. Each exercise is performed for 30 seconds followed by 15 seconds of rest.

Exercises

Set 1. Feet Flat on Wall

  1. Bridge Lift
  2. March with Bridge Lift
  3. Crunch with Bridge Lift
  4. Crunch with Bridge Hold

Set 2. Toes on Wall

  1. Bridge Lift
  2. March with Bridge Lift
  3. Crunch with Bridge Lift
  4. Crunch with Bridge Hold

Set 3. Left Foot on Wall; Right Leg Up

  1. Bridge Lift – Flat Foot
  2. Bridge Lift – On Toes
  3. Crunch with Bridge Lifts
  4. Leg Circle with Bridge Hold

Set 4. Right Foot on Wall; Left Leg Up

  1. Bridge Lift – Flat Foot
  2. Bridge Lift – On Toes
  3. Crunch with Bridge Lifts
  4. Leg Circle with Bridge Hold

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