Name: Playbook - Sophia Panella - Bodyweight Pilates Workout
Uploaded: 2025-03-07T18:13:40.607Z
Duration: 30 min
Description: Bodyweight Pilates Workout

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

Don’t let this one fool you, it’s toughhh! 🔥

Jessica

My first workout with Sophia and my first Pilates workout – I absolutely loved it! So challenging, but SO satisfying ✨

Danielle Lauricella

I did two sets for my first time back in a MINIUTE… I loved it! I’m so excited to get strong and do more! 👏🏻🤍

Chloe Firebaugh

this one was hard but GOOD!!! those plank to leg raises 🥵

Rylee

This is my first time ever doing a Pilates workout and I STRUGGLED😅 I’ve strength trained HEAVY for almost two years and I haven’t felt this good after a workout in a long time (especially at the height of my luteal phase and being an emotional rollercoaster😭)

Haley Conley

Sarah

Do more Pilates please!! Was not expecting to sweat 🥵

Chaeli

Emma

Kayla

was being really hard on myself because ~luteal phase~. just what i needed! 🫶🏼🫶🏼

Tatum

ooof this did not disappoint! So challenging but in the best way!

Kassy

Megan

Sophia

LOVE THIS! Reminds us that we don’t just have to lift weights in order to get a good workout in. Neeeeed more of these types of workouts !!!

Ashley

Been looking for movement videos like this! Thanks girl, loved it! 🔆

Lexy

Perfect for your luteal phase where your energy is low or if you’re in a time crunch, no equipment needed! Don’t be fooled, this one kicked my booty💦

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Keep your pelvis tucked and core engaged
- Reps are per leg

Single leg glute bridge

- Begin in plank position on your elbows and flow into a downward dog position
- When coming back down into plank, kick one leg up engaged the glute 
- Repeat on other side 
- Reps are per leg

Plank raise to leg kick

- From a high plank position
- Kick one leg back, bring it down to the ground, and with the opposite leg, tuck your knee up towards your chest
- Keep your core tight and engaged
- Reps are per side

High plank kickback to knee tuck

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top leg towards your elbow engaging your obliques
- Complete desired reps then repeat on the opposite side
- Reps are per side

Side plank knee to elbow

Bodyweight Pilates Workout

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!!

Mikayla

Low Impact Pilates Leg Day

Grayson

Bodyweight Pilates Lower Body

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

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

Courtney

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

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

Madison

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

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 Workout

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