7 moves to prepare you for 7 days of pain


With the 7 days of pain coming up in September (7 Bootcamp pilates sessions in 7 days) we thought a great way to set yourself up for the challenge was to give you a 7-move workout that will get your heart pumping and muscles stretching in anticipation of the challenge.



Roll down & walk out

Stand tall with feet hip distance apart, drop chin onto chest and roll spine forward. Place hands on the floor, walk hands out into plank, walk hands back into feet, re-stack spine one vertebrae at a time. Stand up tall and repeat 7 times.

mountain climber

Mountain climber

Start in a plank position with straight line from shoulders to hips to heels. Draw opposite knee to elbow, then straighten back to start position. Repeat on the other leg. Complete sequence 7 times.


Criss cross

Lie supine, exhale and raise legs to table top, inhale and place hands to ears. Exhale and raise head and shoulders off the floor and twist to bring opposite knee to elbow, repeat with other knee and elbow. Repeat sequence 14 times (7 on each side).

press up

Press upsĀ 

Start in plank position, bend the elbows and bring chest towards the floor. The straight line from shoulders, hips & heels is to be kept throughout. Repeat 7 times.

side plank

side pike


Side plank with pike

Place right forearm on the floor, place left foot forward, right foot back. Exhale and raise hips off the floor, maintaining a straight line from shoulders, hips and bottom foot. Raise left hand up to the ceiling. Exhale and raise hips up to the ceiling (pike), push left hand through the gap of right elbow and the feet (thread the needle). Inhale and return to start point. Repeat 7 times. Turn over and repeat the sequence on the other side.


Double leg stretch

Lie supine, exhale and raise legs to table top and head and shoulders off the floor. Inhale and hug knees with hands, exhale and straighten legs and raise hands above head, inhale and hug knees. Repeat 7 times.

roll over

Roll over

Lie supine, hands by sides, exhale and raise legs to table top. Inhale and straighten legs up to the ceiling, exhale and peel spine off the floor, feet over head. Inhale at the top, exhale and lower spine onto the floor one vertebrae at a time. Repeat 7 times.

To join us in our 7 days of pain challenge, purchase your 7 days of pain package here .