Full Body Pilates Workout with Ankle Weights |28 Day Pilates Challenge- Day 16
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- Опубліковано 2 жов 2024
- Feel The Burn With This Low Impact, Full Body Pilates Workout Using Optional Ankle Weights!
#pilatesworkout #pilatesathome #wallpilates
Level: Beginner
Equipment shown:
Bala Bangles in Monochromatic Sand
Amazon link: amzn.to/3Y2feFP
As an amazon associate I earn from qualifying purchases
This is a full body mat & wall pilates beginner workout for beginners. It is a pilates and strength full body workout where we challenge the body with resistance exercises to increase strength and assist in building more muscle or "tone" in the body. This is a wall pilates full body workout with weights, although weights are optional, providing a 20 min full body pilates workout no equipment. This workout contains wall pilates exercises, wall pilates workout for glutes, wall pilates workout for abs, wall pilates workout for arms. This is a pilates workout with weights and could be performed with dumbbells. This is a wall pilates workout with ankle weights, a pilates workout for cross training and could be used on a rest day. This is a pilates workout on the wall, but exercises could be performed with feet on the wall.
I hope you enjoy this workout!
Music: www.epidemicsound.com
Find me on Instagram:
/ rachelsfitpilates
DISCLAIMER:
Check with your doctor before beginning any fitness program. Should you experience pain or discomfort at any time while performing the exercises, you should stop immediately. By performing these exercises, you understand and agree that Rachel's Fit Pilates LLC will not be responsible or liable for any injury or harm you may sustain as a result of exercises performed in these videos.
Outfit Details:
Top: Athleta Conscious Crop in Beach Peach
Bottoms: Alo Yoga Airbrush Leggings in Blue Quartz
FULL BODY Pilates workout for Beginners | Pilates Workout with ankle weights
STEPS TO START THE FREE 28 Day WALL PILATES UA-cam CHALLENGE:
1. Go to my main page & hit SUBSCRIBE
www.youtube.com/@rachelsfitpilates
2. Scroll down to see “28 Day Wall Pilates Challenge” section to begin Day 1 video & all videos located by day.
3. Download and/or print the FREE Printable PDF Wall Pilates 28 challenge PDF:
view.flodesk.com/pages/64ca6f292ea391e2b9a7f6db
Playlist with Wall Pilates workouts:
All videos: ua-cam.com/play/PL6F8elYp4eOGY-MIwSZiGWCazK7Tf2tLz.html
Hi, Rachel! Really enjoying your workouts! First time getting into pilates and I really enjoy it. I love how you put together the workouts for each video. Most of them are very easy to do even as a beginner but afterwards i feel the burn! I love it. Feeling stronger and cant wait to start seeing the change in my body. Thanks again!
I’m so glad to hear that 🙌🏽🙌🏽
Love all your workouts. The length of the workout is perfect. I really enjoy your coaching as well. Thank you for keeping me interested and coming back. ❤️
I’m so glad! Thank u
DAY 16 ✅✅🙌 i am speechless 😶 ive never been as consistent with Pilates and I’ve never enjoyed working out sm 😆 DAY 17 HERE WE COME 💪
Yay!!! So proud of u!!
Omg you killed me today. I’m a day or 2 behind this week but I’m trying to make it up. I’m planning to do another workout tonight. I had 3 lbs on each limb. 😩 💪
I can’t seem to get one leg off the floor when we’re up on out toes, but I’m still trying and I know I’ll get there eventually!
thank you🤗 rachel you rock😎 great workout💕💪 stay free, safe, selfsufficient & unified✨ all praise, credit, faith, hope, truth, wisdom, trust, guidance, respect, love & glory to the Creator of the Universe🌈
I‘m a fan of your whole presentation: not only your workout concept has convinced me, but also your sense of esthetic (your outfit, the ambience), accompanying music and one of the most important parameters - your pleasant voice. I‘m a professional (theatre) singer and am in general very sensitive to human voice, especially during the trainings, when most of the coaches do roar instead of kindly supporting with their guiding voice. Therefore i appreciate your style very much. Thank you, Rachel 🙏🏻😊
Thank u so much Mara that means so much to me!! 🥰🥰
Couldn't agree more!❤
@@danceeteeheethank u!!
I agree. I combine Rachel's pilates with yoga. I specifically do Xuan Lan's yoga routines for the same reason. Her voice is perfect for yoga, the aesthetics, she's elegantly simple, and she intills calm.
I feel so happy every time I come to workout! Thank you, Rachel❤
Day 16! going strong! this one really burned my hamstrings/quads... loving it. Thank you!
Great job!
Day 16 done! This was very challenging. I really like how the workouts are progressing as we move through the 28 days. Thank you Rachel for putting this program together!
You're so welcome! I’m so glad u liked it
Day 16 done! I had to take a few days off due to my toddler not letting me sleep so I had no energy other than survival 😅. But I'm back.
I'd say this was my least favourite workout, but it was still good!
I'm struggling with some postpartum hormonal issues which makes me gave cramps all throughout my cycle, plus my ovulation was extremely painful. One thing I want to say is that ever since I started your workouts Rachel, the cramps are almost gone and my ovulation wasn't as bad as it used to be. I've been having these problems for some time now (we are trying to figure things out with my doctor) and I'm so glad your workouts are helping. Thank you. ❤
Wow that’s amazing to hear!
I love your workouts so much! I enjoy them every single day here in The Netherlands 🇳🇱♥️
Glad you like them!❤️
Day 16 done! That was really hard, thank you!
Great job!
Day 16 ✅ I am really enjoying your routines. For Someone lien me that doesn’t really work out, I am loving to
Great job! So glad to hear that
Day 16 done 🎉 Today motivation was low cuz I took a rest day yesterday. But I persevered and left my mind out of the exercise. Just asked my body to do, glad I did!!!
Great job! I'm proud of u for coming back and making it through the workout :)
Day 16 done
Thankyou Rachel 🫶
Ohh my day 16 done. That was a great one for my back as well.
Great job!
Im back at it strong! The flu got me down, but i was able to do some short stretches and light exercises. Im ready to complete this challenge and probably do it again 😊❤
ive had lots of flu comments this week! Must be going around. glad u feel better!
the flu kicked my butt as well TT~TT made me lazy the past 3 weeks but i'm glad to be getting into pilates again. cheers to you
I'm back in the game. Day 16 finished. 🎉🎉
Ooofff I did not want to show up today but I did!!!
Round 2, Day 16 Done❤
Day 16 done, thank you ❤
Thursday done✅ thanks Rachel ☺
I had such a great workout. Loving wall pilates. Never thought I would sweat soooo much😂. So glad I found yr videos.
Haha thank you!! So glad u like them! They are deceivingly difficult haha 😆
Day 16 completed. Thanks!
Great job!
Day 16 a killer! Love it!
Tomorrow day 17 however I can't find it on the play list, which day should I take for tomorrow?
Sorry! Here is the calendar for u to follow:
rachelsfitpilates.myflodesk.com/28daywallpilatesyoutubechallenge
Whew! Day 16 had me sweating like a pig! My arms almost fell off. 😅 Glad that's over with! See you tomorrow. 😊
Another great workout! Thank you, Rachel! 💕. I have a question about the wall ab exercises. I don’t really feel it in my abs. Even though I am overweight I do know how to engage my abs so I am wondering what tips you have for me. Thank you so much! 😊
You could be very strong in your abs! With the wall it is limited in range.. no lower and lifting the legs so it is more beginner.. perhaps you are ready for more than that 😊
@@rachelsfitpilates Thanks Rachel, I never thought of that. :) Mind you I still am unable to lift one leg up and have one leg on the wall but will work towards it. :)
Day 16 done!! 🎉
Day 16 ✅ Doubled this one up with Day 15. This one is also brutal on the 1-legged exercises w/o ankle weights. So props to Rachel and anyone who uses them. I used 3 lb dumbbells for all the arm exercises. Anyone else find it difficult to keep knees bent with feet flat on the floor in the beginning with the warmup and arm exercises? My hips get super tight and fatigued, so I go to straight legs or a criss cross applesauce position to give my hips a break. Something else to strengthen and work towards!
Yes sounds like the hip flexors! Pilates can definitely strengthen them but you’re right to adjust your position to be comfortable 🙂
Day 16 done🎉
yeah done day 16!
Great job!
AMAZING
Haha so glad u liked it!
Day 16❤
Woo!!!
Thank you for this workout! Question, on the last exercise, I noticed that my lower back is hurting a bit, is there something I can do about it or is my position probably not correct?
It’s a hard one! I would try to tuck your pelvis under, it makes your low back less arched. I demonstrate it in my UA-cam short here: ua-cam.com/users/shortsZVSNuwd5q2s?feature=share
Yes, I noticed that I have arched back
Any suggested variation to your quadriped position? I broke my wrist end of summer, so I can’t stay in that position even on my fists or a dumbbell.
Can u try on your forearms? Or on forearms on an ottoman or chair
I looove coming everyday to workout . Thank you, Rachel
Aw that’s one of my favorite things to hear. Thank u!
I have never done Pilates at all, how often should I do this set?
Hi Alicia! Typically for beginners 2-3 times per week of Pilates is a place to start. Let me know if you have any other questions, I’m happy to help 😊
@@rachelsfitpilates thank you!! I'm excited to start!
I’m excited for u! People seem to really enjoy these workouts.. they are really different and provide a lot of variety. I enjoy making them too haha ☺️☺️
So glad I didn’t give up. Day 16 done! 🎉
Great job!
Day 16 loving this thank you
Nice challenge Rachel, thank you, day 16 done n dusted ❤
Hi, please could you let me know what weight the ankle weights are?
Yes 2lbs 😊
Thanks so much. I'm half way through pilates x strength 28 day challenge and feeling great. Thank you.
@jobull1360 so glad!!
Wow! just can't believe I am doing all of this❤❤❤ thank you Rachel❤ may you always be in good health 😇
My whole body was shaking with this entire workout 😂. I’m still in so much pain from yesterday’s workout 😂. Great workout! Day 16 of the 30 day challenge completed. TY Rachel for another great workout. 💪🏽
Glad you liked it!!👏🏽🙌🏽
Killer workout ❤ Day 16 done
This is my 2nd 28th days pilates challenge. Done two other 7days workouts in between. Love all of it ❤ I have a very busy schedule, I am already tired most of the time, don't want to do anything extreme, and I already love yoga, I found this is prefect for me. Thank you again for sharing, and offer them for free ❤❤❤
Day 16 done ✅
Great job!
Day 16 of 30 day challenge completed - I really feel I'm getting into a good routine doing the workout first thing in the morning and getting my 2 litres of water in. I'm not even missing the alcohol! I didn't do weights before but I'm really enjoying them particularly combined with the leg exercises for maximum efficiency! Thanks so much
Wow that’s great!
Super workout , I did use my 5lb weights thinking I'd be fine my arms are falling off 😂 .......
Haha omg yes that would be hard!!
Love these OG videos as they are honestly some of the most challenging!!!! 🎉
Haha much longer too!
Day 16 done! I love the fact that you always take in consideration the people that might not handle intense excersice and you give 2 options! I think this choice makes the less fit (like me) to keep going! Thank you Rachel! ❤❤❤❤
Aw thank u! So glad it’s helpful!
Day 16 done! Kicked my butt but I powered through🎉🎉 what I have noticed is my weaker glute is coming along. I can stay up longer on my right leg and can just feel that glute activation! Thank you ❤
great job!
Dear Rashel, thank you so much for your sincerity. You are a person with high emotional intelligence. You know exactly when to reassure and push your viewers. I was about to give up and then you interrupted my thoughts with Don’t Give Up, Keep Going. I am so happy I can workout especially after hard and hectic days at work. You are doing a great job out there. I am purchasing Resistance Weights and was confused with the weight options. Should I choose 1Ib half for each or 2Ib 1 for each? Day 16 ✅ 🎉
I use 2lb ankle weights on each wrist (holding both would be 4lbs total then)
And thank you so much for your thoughtful comment. It sounds like u and I are a great fit 😉 so glad u are enjoying the workouts so much!
Following along everyday. Great challenge so far.
I am having trouble with diet. I feel no matter how healthy I eat I am high in calories. It is stressful to calorie count. I don't know what to do. Is calorie counting worth it. I hear good things and bad. I'm just so confused.
I think it can really help. This app is great and if it feels too stressful, set your weight loss to .5lbs a week instead of 1lb.
web.joincarbon.com/?via=rachel
Hey Rachel, Loving the workouts on ur channel! Im on day 16 today and I feel myself getting stronger. For this vid, possible to hav more cues for breaths? Thanks!
thats great! and for the breathing- for beginner videos I try not to overcomplicate things. to me the most important focus should be on the movement itself. I differ from many pilates instructors in that regard but after looking at research on how to get beginners to move efficiently, I decided to not give as many breath cues. I do try to mention it if I think its important to perform the move well though!
This was a bit challenging for me today.😮💨 But that first stretch was amazing for my back!❤
Great job!
How much weight is it?
2lbs
Thank you for your videos. I am getting stronger each day. I am wondering how much the ankle weights you use weigh?
2lbs each 😊
Whoo hoo after having to take the wkend off from our daughters dance comp wkend away this was tough.but round 2 day 16 done ✔️
Wow amazing! Good for u!
Hi asking for help here. I can't maintain the sitting upright position at the start of the video. How do I modify? Or what do I need to do?
u can stand for those!
Day 16 done❤❤ best choice I did was incorporating my body bands!
Oh wow great idea!!
felt like i was gonna throw up today i was working so hard I had the pause to get all my reps in cause it's hard to keep up with you, but I'm sill going!
great job for showing up and totally ok to take breaks or stop early
Day 16 and I’m sore but happy 😊
Day 16 is down though i skipped yesterday but i feel great though my arms are very sore and my legs hurt for the past 3 days
Totally ok to take a break! Glad u are back ☺️
Wow my legs are done after the pulses. What challenge would you recommend after this one to keep it all up?
My August wall pilates or 28 day for weight loss and strength would be great!
drive.google.com/file/d/1Dbe4beu1Ua6HFcDSyPV3C88xbDQ2omWf/view?usp=drivesdk
rachelsfitpilates.myflodesk.com/28daypilateschallenge2024
I love these workouts! Day 7 is extremely hard to find. Just FYI
thanks for letting me know!
Great thank you love this work out😊
Are you able to link the ankle weights that you are using in the video please?
amzn.to/3qh9QTU
Day 16 done!!! Wooohoooo! Thank you❤
Where is Day 17 of the 28 day challenge? Thank you!
ua-cam.com/video/UG0QtorZ4XA/v-deo.html
sorry! will add the days on that one!
Hitting Day 16 & 17 to catch up!
Day 16 check! Thank you for the video!! I've noticed that when doing the leg lifts while olding ourselves, I don't feel tired because it's hard, but because my wrists hurt. Do you have any recommendations for wrist stretching? Thank you once again
u can try to rest on your forearms or on dumbbells, I show it here: ua-cam.com/users/shorts84KVAe-Wcfc?feature=share
@@rachelsfitpilates thank you! I'll check it out
My partner thinks the ankle weights look like hot dogs and says those are ab moves he can get behind 🌭😂
haha omg I have had that comment before abt the hot dogs!!
These are great videos, but I wish the workout order was easier to find. I'm on day 21 and cant find the day 21 video. I just wish the videos were in sequential order - I get some of them overlap (day 11 and 25 are the same, etc) but its frustrating that the order doesn't flow and not being able to locate the video discourages me to continue :(
Sorry to hear that! If u follow the calendar it helps: rachelsfitpilates.myflodesk.com/28daywallpilatesyoutubechallenge
Or if on a tv you go to my home page, and it’s all in order by week there
@@rachelsfitpilates ahhhh I see it now! Thank you so much Rachel
My day 1 for august thank you 😊
Hi! This is the first time I did (wall) pilates, but I really liked it! When I do the wall exercises, I tend to feel it more in my lower back then in my legs/glutes. What can I do to improve? Also, I have the feeling that I am not positioned well when I do the exercises on the wall. Do I need to feel all the weight on my shoulders/neck, or also at my higher back? Thank you, will visit your page for more exercises!
Thank u so much for visiting!
For low back pain try to not arch as much in the low back.. if we let the stomach release it allows the low back to arch more. So if I mention “engage the abs”, probably the most helpful thing to do is to slightly bringing your stomach down.. this will flatten the curve in the low back area and should help you feel less pressure.
In terms of distance from the wall, I feel weight on my shoulders and upper back.. if you feel it in your neck you may need to scoot further away. Let me know if those help!! 😊😊
Is there anything i can add to every routine to get rid of the thigh rub?
I gave birth a year ago and I've been back to my normal pre pregnancy weight for months now but the thigh rub is still there and i hate it.
I guess I did build some muscle because the way i lost weight is pushing the stroller every day for 2 hours up and down the hills
with exercise none can really "spot reduce" an area, it has to be a total weight loss to make everything smaller. But strengthening the legs can make a tight/toned look
@@rachelsfitpilates i hope I'll get there, i really don't want to lose any more weight
Hello, when we are in the bear hold doing the isometric ab work, I have more pain in my wrists than in my shoulders and I need to rotate my wrists to stretch them more than the shoulders. Is this normal or is my form wrong? Thank you
do u have dumbbells at home? You can hold them at your wrists so you have a neutral wrist. I show how to do that here: ua-cam.com/users/shorts84KVAe-Wcfc?feature=share
Yes I do, thank you!
This one was tough, but I did it! Day 16 ✅
Woo!! Over halfway!
Day 16! 🎉 Getting harder and easier every day 😂
Haha exactly!!
Day 16 completed 🎉
Day 4 completed :)
Day 16 done.
Day 16 done! And man oh man am I feeling all my muscles 😮💨😮💨😮💨
I was sore from doing the work out yesterday but showed up!
Day 16 complete 🎉
Day 16 complete! Completing two today because I was busy yesterday 😅
Day 16 done! ✅
Day 16, took a two day break after hitting cardio to hard and making myself sick 😩 but I’m trying to stay accountable and keep going. I haven’t lost any pounds but my core feels more stable since having my baby. Thank you for having this available.
I'm glad u feel better! Absolutely ok to take breaks if you need to :) that's great about your core feeling stronger!
Beautiful workout, Rachel, thank you, day 20 done n dusted! ❤
Day 16 of 28🎉
Happy Monday! Day 16 done! I really enjoyed this workout. Thanks. ❤
Day 16 (10 July 2024) Really felt that one today! the added weights on the wrists made the shoulder exercises much tougher but definitely worth it as feel like I have worked all those muscles up! After an hours reformer session not that long ago I also think I can say with confidence 'my glutes hate me!' Thank you for another great session.
haha! wow good for u for doing reformer too!
Day 16done🎉
Day 16 completed, glad a rest day wasn't more than one day lol
Day 16 done
Day 16 check! 55 yo 🥵 omg girl even though I'm kind of dying...there were some of these in earlier videos and I no way could be on my toes and actually do something else...I did half of those leg moves and also the wall tabletop with leg lifts I couldn't do that while lifted...I did them slower and when u said pulse I almost cried but didn't and did them all...even though I still feel like an amateur and half of everything is wrong I shocked myself today when I decided to try not staying down...and was able to do some lifted! Thank you so much!!! 💪❤️ headed to the shower can't wait for the day I say ...maybe I'll do another one right after this...not yet...ill get there 😊
Haha u are doing wonderful!!
Day 16 yayy 🎉
I really like these exercises and how quick they are. I was doing Piyo before, and while I enjoyed it, I couldn't get through an entire video without stopping during almost every single exercise, which ruined the momentum. I also have a dowager's hump and need to strengthen my back before I can do intense exercises without causing a lot of back and neck pain. Your exercises are gentle and quick. I can easily fit them into my day. I feel stronger already (I started out feeling weak during just the warm-ups😅).
Maybe you can do a series of short videos just for strengthening and stretching the back since so many of us have bad posture, and the spine is the gateway to the rest of the body. I would add that to my daily exercise.
Love that idea!!
Day 16! ✔️
Day 16✔️
Day 16 ✅