Name: Playbook - Sophia Panella - Bodyweight Pilates Lower Body
Uploaded: 2025-03-07T18:13:40.594Z
Duration: 25 min
Description: Bodyweight Pilates Lower Body

Sophia

Mikayla

Grayson

My favorite workout when I’m reaaalllly deep in my luteal and barely have enough energy to workout. But this one is perfect and makes me feel super energized afterwards!

sofia

I underestimated how hard this was going to be. I couldn’t even do all 4 sets of the superset. Sweating my butt off though!

Alexys

Jessibel

Holy booty cheeks on fire 🔥 great workout for being 4dpo! Felt accomplished

Kali

Had me sweating, heart rate was definitely up:)

Courtney

I did it as a circuit and it was killer !

madison

Would love more Pilates and low impact videos!! These are perfect for when I’m running low on time and wanna get a quick sweat in.

Tori

Perfect for the luteal phase. Def got my sweat on 🥵

Ashley

Perfect! It’s the week before my period and I wanted a quick and easy workout that still felt like a workout and this was it! Thanks!

Shelby

that kicked my ass!!! I was sweating buckets. thanks for another great workout! Xoxo

Olivia Bourque

Great! Started following the cycle syncing and even tho it was low impact, I built up a sweat!

Cammie

Sweating my butt off!! Loved it. I felt it more in my glutes doing body weight compared to when I lift or hip thrust weight at the gym on the machine. Thank you

Annalee

Great when you’re exhausted on your period!! But still want to get a workout in

Chaeli

Loved this workout! Pushed myself today & it felt so nice ! 🫶🏻

Madison

Just did this between meetings to move my body and it kicked my ass

Vanessa

Those frog bridges are much harder than you make them look!

Shea

Felt the burn! Loved this low impact workout as I’m about to start my period🤗

Caroline

Love adding low impact to my routine! More of these, please:)

Susanna Pavlus

This was a great workout to get in quick at home! Love the Pilates workouts!

Avery Doucet

Never understimate the power of a bodyweight workout to kick your butt!! Such a great workout when my body didn’t have the energy to lift heavy!

Lexy

Just what I needed when feeling blah during my luteal phase! Loved it

Tatum

First time getting back into training & first time trying to sync my cycle with my workouts. More intense than I thought it was going to be but I feel really good I finished it.

First time trying cycle syncing workouts and I think it was perfect!

Tamara

i just started cycle syncing, thanks to you. i LOVE your pilates workouts for my luteal phase!!😊😊

Megan

Perfect to do either on your period or right before during your luteal phase!!!

- Begin feet shoulder width apart, toes slightly pointed out
- Squat down keeping your core engaged
- As you come up, kick one leg out to the side keeping your core engaged
- Repeat on other side
- Reps are total

Squat to leg kick

- Begin in a split squat position 
- Squat down keeping your core engaged and on the way back up, kick your leg back
- Reps are per side

Split squat to leg kick

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Superset

- Begin in table top position
- Kick leg back and on the way back down, arch your back and crunch your core
- Keep core engaged the whole time
- Reps are per side

Kickback to crunch

Bodyweight Pilates Lower Body

Alyssa

I’m working my way back into the gym and this was such a good workout to help get back into it!

Great low impact workout for day 1 of my cycle when I didn’t wanna workout this morning!!

Low Impact Pilates Leg Day

Such a good little low impact burn. Didn’t want to spend too long in the gym today and this was perfect

Abigail

Perfect burner for not wanting g to workout this morning! 🔥🏋🏼‍♀️

Low Impact Upper Body

the first workout I’ve done in a long time where I’m DRIPPING sweat. first workout with the app and I couldn’t be more excited to start this journey.

Emily

Claudia

Great workout for those low energy days! Still gives a good burn 🔥 💪🏻

Miranda

Bodyweight Pilates Workout

Good workout to start my week in the thick of my luteal phase! 💪

This was perfect! I just ovulated and immediately feel my energy dropping so when I saw this workout for my arm day I was sold!🫶🏼

Kate

Full Upper Body

This was a fantastic leg day workout for my luteal phase. I liked that it was low impact and used mostly dumbbells and body weight. I normally use the machines but it was nice to be able to hide out in a quiet corner of the gym with some dumbbells, just what I need in my luteal phase. My legs are definitely sore though 🫶

Did this in the thick of my luteal phase and it was definitely challenging in the best way. I left feeling energized and glad I made time to get a sweat in!

Brooke

Jessica

Low Impact Leg Day

It was the perfect workout! I’m learning to cycle sync and happy to have this as a guide :)

catherine

Functional Full Upper Body

Jenna

Running behind today and this was perfect! Sweating more than I expected!💪🔥🥵

Loved this! Was feeling unmotivated for the gym today as I’m in the thick of my luteal phase and this was perfect to get me moving!

Carli

Full Body Workout

Cable Only Upper Body

Left me feeling so good!!!! Quick but a burner

So good! In and out of the gym just what I want for a menstrual day workout. Thank you 🤍

Ashleigh

Emma

Loved this, low impact but still got a good burn and sweat!

Ryann

Hayden

Core + Arms

I love how easy this is to do at home and feels so good for a lower energy luteal workout! I also love how you show me workouts I’ve either not seen before or completely forgot about. I told my fiancé about the leg workout from yesterday and he said “I forgot about good mornings!” And he added it to his workout later in the day. Love you bestie

Kalie

Functional Core + Arms

LIVED this workout! Perfect for the end of my cycle when I don’t feel like I can lift heavy, but got me sweating just enough :)

Bodyweight Pilates Lower Body

Community

More workouts from Sophia Panella