This full body strength and Pilates session is the longest and spiciest of the program at around 45 minutes. After a warm-up, you'll work through standing strength on a yoga block—squats, overhead presses, curls, and rows—then drop to the mat for weighted flies, three-legged tricep push-ups, and a long side series with clamshells, triceps, and leg sweeps. You'll add a Pilates ring for side plank work and finish with a deep weighted core series before stretching it all out. Choose weights that challenge you, move slow and controlled, and connect every rep to the muscle.

Equipment: Heavier Weights (10lb, 15lb), Light Hand Weights (3lb, 5lb), Ankle Weights, Yoga Block, Pilates Ring
Workout set: https://joinform.com/products/core-leggings-black