PILATES @ HOME
 

Anytime Pilates @ Home with Alice

What is good about the ANYTIME sessions

  • If you miss a live session, you can make it up and access the live footage here!

  • Offers a variety of saved classes so you have a selection of styles to try depending on how you feel on the day

  • Can be done ANY time that suits you from the comfort of your home using minimal props.

Pilates @ Home Anytime Session List

  • 1

    Introduction

    • What is an Anytime Session?

  • 2

    Foundation Pilates

    • Choose a session!

    • What is Foundation Pilates?

    • A) 13 minute Pilates QUICKIE: All levels.

    • B) 11min Pilates QUICKIE: All levels

    • C) 24min Pilates QUICKIE: All levels

    • 1. Intro to beginner pilates with Alice

    • 2. Foundation Pilates: 30mins with cans

    • 3. Foundation Pilates - 35mins chair and pillow required!

    • 4. Foundation Pilates (full body flow - all levels)

    • 5. Foundation Pilates: core and glutes ++

    • 6. Foundation Pilates: cans & obliques

    • 7. Foundation Pilates: full body session with cans (UNDER 30mins)

    • 8. Foundation Pilates: full body flow, all levels

    • 9. Foundation Pilates: full body pilates with modifications and advancements given

    • 10. Foundation Pilates 80's style. All levels

    • 11. Foundation Pilates Mobility Session: "WINE DOWN"

  • 3

    Intermediate Level Pilates Sessions (30mins)

    • What is Intermediate Pilates?

    • 1. Express Intermediate Pilates

    • 2. Express Pilates for Runners

    • 3. Express Pilates for Runners: ft: cans!

    • 5. Express Intermediate Pilates - skaters, deadlifts, obliques!

    • 6. Express Pilates for Runners

    • 7. Express Pilates for Runners: lateral lunges!

    • 8. Express Pilates for Runners: scooters

    • 10. Express Intermediate pilates: lateral strength work ++

    • 11. Express intermediate: 'glutes, core and hamstrings express!'

    • 12. Express Intermediate Pilates: single can burner!

    • 15. Express Pilates for Runners - single can!

    • 16. Express Pilates 28min glutes and core ++

    • 17. Express Pilates banded glutes!

    • 18. Express Beginner/Intermediate: UNDER 30mins core, glutes, hamstrings

    • 19. Express Intermediate: banded deadlifts and four point push ups!

    • 20. Express cans with a fun plank -> single leg challenge

    • 21. Pilates for beginners: clinical class for the core and glutes

    • 22. Express Pilates Intermediate: glutes, obliques (lateral endurance sequence)

    • 23. Express Pilates for Runners ft CANS: (short n sweet with a cracking glute flow.)

    • 24. Express Pilates: Intermediate, great for runners!

    • 25. Express Pilates: Glutes ++

    • 26. Express Pilates: obliques, squat pulses and a reverse plank

    • 27. Express cans! posterior chain work, glutes and core!

    • 28. Express Intermediate Pilates: Glutes & Core!

    • 28. Express Single Can Burner - high energy session with chickpeas :)

    • 29. Express Pilates: Full body workout with a focus on obliques using just a chair

    • 30. Express Pilates: Pillow class with glutes ++ & ascending scooters

    • 31. Express Pilates for Runners UNDER 30MINS!

    • 32. Express Intermediate Pilates: glutes three ways + pillow core

    • 33. Express Pilates: banded glutes and obliques! 30mins

    • 34. Express Pilates: Unilateral strength flow with skaters and scooters

    • 35. Express Pilates: Banded glutes, hamstrings and core.

    • 36. Express Pilates: Obliques and Glutes 101

    • 37. Express single can full body workout: Reverse lunges and oblique weaves

    • 38. Express Pilates: Lateral strength flow

    • 39. Express Pilates: Glutes, squats and plank variations ++

    • 40. Express Pilates: strength endurance - unilateral flow

  • 4

    POWER PILATES: 30mins full body flow

    • What is Power Pilates?

    • 1. Power Pilates 30mins: Lunge kick backs

    • 2. Power Pilates: 30mins Skater/Scooter set

    • 3. Power Pilates: arabesques

    • 4. Power Pilates: Single leg stability

    • 5. Power pilates: banded glutes!

    • 6. Power Pilates 6: Glutes and obliques

    • 7. Power Pilates progressive circular theme

    • 8. Power Pilates: squat roll downs & glute activation

    • 9. Power Pilates: full body workout with 'plank-lunges'

    • 10. Power Pilates full body flow (glute and core ++)

    • 11. Power Pilates: (full body flow with glutes x3 ways)

    • 12. Power Pilates: a super tough session!

    • 13: Power Pilates: semi-circle theme!

    • 14. Power Pilates: lateral lunge pulses!

    • 15. Power Pilates: Full body session with a focus on hip mobility and strength

    • 16. Power Pilates: glute endurance -> single leg stability

    • 17. Power Pilates: hip mobility, glute strength and deep abs!

    • 18. Power Pilates: Glutes, core and single leg stability

    • 19. Power Pilates: Unilateral core/glute flow ->Squat Skaters

  • 5

    PILATES FOR RUNNERS *work backwards in these sessions! Most recent first.

    • What is Pilates for runners?

    • Pilates for Runners 68: full body workout. Focus on arm swing and single endurance!

    • Pilates for Runners 67: Cans, skaters and single leg hamstrings.

    • Pilates for Runners 66: Single leg stability focus

    • Pilates for Runners 65: Thoracic mobility teamed with glute stability

    • Pilates for Runners 64: Cans and chair lunges!

    • Pilates for Runners 63: Knee drive focus!

    • Pilates for Runners 62: Correcting Anterior Pelvic Tilt !

    • Pilates for Runners 61: Lunge kick backs!

    • Pilates for Runner 60: cans with ascending skaters.

    • Pilates for Runner 59: Glute endurance and running lunges

    • Pilates for Runners 58: unilateral strength flow

    • Pilates for Runners 57: a theme of 2's throughout.

    • Pilates for Runners 56: Cans, glutes three ways and obliques

    • Pilates for Runners 55: Arabesques and hamstring holds

    • Pilates for Runners 54: lunge kick backs and single leg hamstrings

    • Pilates for Runners 53: Canned reverse lunge glute flow

    • Pilates for Runners 52: banded glute work

    • Pilates for Runners 51: FULL BODY 'canned flow' with a plank/lunge mobility set

    • Pilates for Runners 50: Squat lunges and reverse planks

    • Pilates for Runners 49: lateral lunges & deep hip rotator strength

    • Pilates for Runners 48: Ascending tough skater set - with cans!

    • Pilates for Runners 47: Glute activation, skaters & single leg hamtrings

    • Pilates for Runners 46: Ascending lunge pulses!

    • Pilates for Runners 45: Cans, reverse lunges and side planks!

    • Pilates for Runners 44: Chair lunges and straight leg hamstrings!

    • Pilates for Runners 43: FULL BODY WORKOUT - scooters and skaters

    • Pilates for Runners 42: CANS & unilateral strength endurance

    • Pilates for Runners 41: HIP EXTENSION FOR RUNNERS

    • Pilates for Runners 40: KNEE DRIVE FOR RUNNERS

    • Pilates for Runners 39 (cans, glute circles, lunges and thoracic mobility)

    • Pilates for Runners 38 (lateral strength, side planks, single leg hamstrings)

    • Pilates for Runners 37. (glute trifecta and posterior chain strength)

    • Pilates for Runners 36 - chair lunges, core trifecta and hamstring duo.

    • Pilates for Runners 35 - Single leg squat flow

    • Pilates for Runners 34 - Cans with single leg arabesques

    • Pilates for Runners 33 - straight line strength in a lightening storm.

    • Pilates for Runners 32 - cans and single leg arabesques!

    • Pilates for Runners 31 - single leg kick backs!

    • Pilates for Runners 30

    • Pilates for runners 29 outdoors with a glute trifecta!

    • Pilates for Runners 28: Cans, inner thighs and single leg stability

    • Pilates for Runners 27: challenging single leg endurance!

    • Pilates for Runners 26! Single leg strength and core 101

    • Pilates for Runners 25

    • Pilates for Runners 24 cans, hamstrings, spinal mobility

    • Pilates for Runners 23: Pillow work, lateral lunges, hamstring holds, GLUTES ++

    • Pilates for Runners 22. CANS, STABILITY WORK, LATERAL SLINGS

    • Pilates for Runners 21

    • Pilates for Runners 20

    • Pilates for Runners 18

    • Pilates for Runners 19

    • Piltes for Runners 15

    • pilates for Runners 16

    • Pilates for Runners 14

    • Pilates for runners 13

    • Pilates for Runners 12

    • Pilates for runners 11

    • Pilates for Runners 10

    • Pilates for Runners 9

    • Pilates for Runners 8

    • Pilates for Runners 7

    • Pilates for Runners 6

    • Pilates for runners 3

    • Pilates for Runners 2

    • Pilates for runners 1

  • 6

    Stretch and Mobility

    • Winedown: Stretch, Mobility, Recovery!

    • 1. Stretch and Mobility (under 40mins)

    • 2. Winedown Stretch and Mobility (hips, spine and upper back)

    • 3. Winedown Stretch and Mobility: (hip flexors and hamstrings +)

    • 4. Winedown Stretch and Mobility: (spinal mobility, hip flexors, adductors)

    • 5. Winedown- Stretch and Mobility (towel assisted stretches)

    • 6. Winedown- Stretch and Mobility (adductors, hamstrings, spinal rotation)

    • 7. Winedown: Stretch and Mobility (hip mobility, with plenty of glute and shoulder stretches)

    • 8. Wine Down: Stretch and Mobility (great for hip mobility)

    • 9. Wine down: Stretch and Mobility (whole body stretch)

    • 10. Wine Down Stretch and Mobility: a 'Hips Special'!

    • 11. Wine down: hips, hamstrings, shoulders and spine!

    • 12. Wine Down: Stretch and Mobility: Hips, spine and upper back ++

    • 13. Winedown - Stretch and Mobility: upper back/shoulders and HIPS!

    • 14. Wine Down: Stretch and Mobility (thoracic spine and hips ++)

    • 15. Winedown: Stretch and Mobility (great for the hips, back and hamstrings)

    • 16. Winedown: Stretch and Mobility (great for the hips, glutes and spine)

    • 17. Winedown: Stretch and Mobility (upper & lower back, hamstrings and hips)

    • 18. Winedown: Stretch and Mobility (hip flexors and spinal focus)

    • 19. Winedown: Stretch and Mobility - lateral spine, upper back and hips on International Gin day

    • 20. Winedown: Stretch and Mobility (hips - inner thighs, glutes and thoracic)

    • 21. Winedown: Stretch and Mobility (HIPS ++) and upper back.

    • 22. Winedown: Stretch and Mobility (upper back, adductors and hips)

    • 23. Winedown: Stretch and Mobility (quads, hip flexors, hamstrings and thoracic)

    • 24. Winedown: Stretch and Mobility (spinal mobility, hips and thoracic)

    • 25. Winedown: Stretch and Mobility (hamstrings, shoulders, glutes)

    • 26: Winedown: Stretch and Mobility 35mins (lots of hip flexors and thoracic)

    • 27. Winedown: Stretch and Mobility (great for the lower back, thoracic and hip flexors)

    • 28. Winedown: Stretch and Mobility (using a chair - great for the hips, shoulders and thoracic)

    • 29. Winedown: Stretch and Mobility (hamstrings, middle/lower back focus)

    • 30. Winedown: Stretch and Mobility: thoracic rotation

    • 31. Winedown: stretch and mobility (lateral chain mobility - great for runners)

    • 32: Winedown: Spinal mobility and hips

    • 33. Winedown: Shoulders, hamstrings, hips!

    • 34. Winedown: Stretch and Mobility flow. Shoulders, hips and spine

    • 35: Winedown Stretch and Mobility: (spinal, shoulders and hips)

    • 36: Winedown Stretch and Mobility: shoulders, glutes and hip flexors

    • 37: Winedown: Stretch and Mobility (Spinal roll downs and hip flexor mobility)

    • 38. Winedown: Stretch and mobility (full body flow with a focus on rotation)

    • 39. Winedown: Stretch and mobility (full body active flow)

    • 40. Winedown; Stretch and Mobility -> Full body flow: shoulders, hips, glutes and spine

    • 41: Winedown Stretch and Mobility: Unilateral flow.

    • 42. Winedown: Stretch and Mobility: (Full body stretch)

    • 43. Winedown: Stretch and Mobility (spinal roll downs, hips and posture focus)

  • 7

    ABs with AB (30MIN EXPRESS CORE)

    • SUPER QUICK INTERMEDIATE EXPRESS CORE: 12mins!

    • Abs with AB 1

    • ABS WITH AB 30MINS CORE EXPRESS 2

    • ABs with AB 3

    • Beginner ABS with AB (30mins express core)

    • ABs with AB Intermediate 4

    • Abs with AB 5 (Intermediate Level)

    • ABs with AB intermediate 6

    • ABs with AB 7

    • ABs with AB 8

    • 9. ABs with AB obliques +++++

    • 10. Express ABs with AB: short and sharp!

    • 11. ABs with AB: obliques, lateral core and an "ab triad special" right at the end!

    • 12. ABs with AB

    • ABs with AB 13

    • ABs with AB 14

    • ABs with AB 15 - single can oblique special

    • ABs with AB 16: oblique trifecta!

    • ABs with AB 17: single can core burner!

    • ABs with AB 18: lots of obliques!

    • ABs with AB 19: side lying swimmers

    • ABS With AB 20: side kneeling oblique twists

    • ABs with AB 21: side crunches and mountain climbers

    • ABs with AB 22: Whole body core workout with some spinal mobility

    • ABs with AB 23: side kneeling obliques and chair mountain climbers

    • ABs with AB 25: Single can full core workout

    • ABs with AB 26: UNDER 30MINS (with lots of obliques ++)

    • ABs with AB 27: full core workout with kneeling side hinges

    • ABs with AB 28: side curls, plank variations and 4 point kneeling obliques

    • ABs with AB 29: 360 core series and plenty of planks

    • ABs with AB 30: all planes of core!

    • ABs with AB 31: obliques 4 ways

    • ABs with AB: 32 single can session with obliques 3 ways

    • ABs with AB: 33 full core session with plank walk outs x3!

    • ABs with AB: 34 Unilateral core flow L and R

    • ABs with AB: 35 (30mins on the dot! Full body core flow)

  • 8

    SUPER SHORT STRETCH/MOBILITY SEQUENCES

    • 10min Morning Stretch Routine (limbering up the hips, shoulders and spine)

    • Neck and Shoulder Mobility 8min Sequence

    • Post Run Stretch Routine 3

    • Post Run Stretch Routine 2

    • Post Run Stretch Routine 1

    • FOAM ROLLING FOR BACK PAIN/STIFFNESS

    • THORACIC SPINE STRETCH SEQUENCE - (upper back) under 10mins

    • LOWER BACK STRETCH SEQUENCE - 8MINS

    • Spinal Mobility 10mins Stretch Sequence

    • HAMSTRING MOBILITY ROUTINE

  • 9

    SUPER SHORT STRENGTH SEQUENCES:

    • Full body activation flow: 11min Pilates QUICKIE

    • INTERMEDIATE EXPRESS CORE: 12mins!

    • SPINAL STRENGTH SERIES - 10mins!

    • JUST GLUTES! EXPRESS

    • JUST CORE! EXPRESS

    • JUST HAMSTRINGS! (intermediate level)

  • 10

    Over 60's Pilates

    • Express 13 minute Pilates flow

    • 1. Pilates for over 60's

    • 2. Pilates for over 60's

    • 3. Pilates with Cans! Over 60's

    • 4. Pilates: balance, core and hip mobility!

    • 5. Express core workout with AB

    • 6. Pilates: full body with a focus on ore and glutes

    • 7. Pilates: full body session using cans

  • 11

    Intermediate 45mins Pilates

    • What is Intermediate Pilates?

    • EXPRESS INTERMEDIATE 24min

    • Intermediate 1: Pillow inner thigh bridges, arabesques and side lying glutes

    • Intermediate 2: Single leg stability, single leg hamstrings + core!

    • Intermediate 3: Banded squats and deadlifts

    • Intermediate 4: Skaters, lateral strength and reverse abs

    • Intermediate 5: CANS!! Sumo squats, prone work + can openers

    • Intermediate 6: banded lunge rows!

    • Intermediate 7: 35min! Glutes ++

    • Intermediate 8: 35mins full body with a glute triad!

    • Intermediate 9: lateral squats & pillow squats

    • Intermediate 10: Unilateral strength flow with skaters and scooters

    • Intermediate Pilates 11: Lateral strength endurance

    • Intermediate Pilates 12: 30min . Express Pilates: Lateral strength flow

    • Intermediate Pilates 13: 30mins full body, glute focus.

    • Intermediate Pilates 14: 30mins Pillow class with glutes ++ & ascending scooters

    • Intermediate Pilates 15: 30mins Single can full body workout: Reverse lunges and oblique weaves