Intermediate Mat Pilates: Full Body 30 MIN Workout

Experience the benefits of Intermediate Mat Pilates in half the time. Our 30-minute sessions are designed to fit seamlessly into your busy lifestyle.

  • Author: Lesley Logan
  • December 10, 2023
Home  »  Blog   »   Intermediate Mat Pilates: Full Body 30 MIN Workout
thumbnail v2 30 min mat workout (1) (1)
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Hi, I’m Lesley Logan and if you’re looking for a full body 30-minute workout, I’ve got one for you. All you need is some space for the mat, like literally just space to lay on the ground! I’m the co-founder of OnlinePilatesClasses.com and been teaching since 2008. And what I absolutely love is how the mat practice can be something that we can take with us, anywhere and everywhere. And so this is one of those workouts that you can take with you whether you’re on the road at home, stuck at the office, you’ve got room on the floor to work out. If you have any questions about this workout, make sure you put in the comments below. I answer those questions every single Sunday on our YouTube channel.

Welcome to OnlinePilatesClasses.com. The most supportive Pilates loving community across the globe. Enjoy new weekly classes from our amazing teachers. Download the OnlinePilatesClasses.com app today.

Full Body 30-minute workout

With this intermediate mat Pilates workout, what I want you to keep in mind is: when in doubt, leave it out. If this exercise is not right for your practice, you’re not at that level yet, do not stress about it, do not judge yourself or shame yourself. Instead, repeat the exercise of something we’ve already done. Every Pilates exercise is compounding. And as this workout continues, the exercises will get more complicated. But if you repeat ones from the beginning, you’re going to eventually be able to do all of these exercises in your own time. It’s something I love to help people do. So with that said, let’s start getting into our body.

Follow this exercise list:

  1. 1. Standing Roll Up
    2. Elbow Slip
    3. Half Roll Back
    4. Footwork on the mat
    5. 100
    6. Roll Up
    7. Roll Over
    8. Single Leg Circle
    9. Rolling Like a Ball
    10. Single Leg Stretch
    11. Double Leg Stretch
    12. Single Straight Leg Stretch
    13. Double Straight Leg Stretch
    14. Criss Cross
    15. Spine Stretch Forward
    16. Open Leg Rocker
    17. Corkscrew
    18. Saw
    19. Swan Prep
    20. Swan
    21. Single Leg Kick
    22. Double Leg Kick
    23. Thigh Stretch
    24. Shoulder Bridge
    25. Spine Twist
    26. Side Leg Kicks
    27. Teaser
    28. Swimming
    29. Leg Pull
    30. Table
    31. Seal
    32. Push Ups
    33. Standing Roll Up
    34. Marching

Trial Our Membership

So at OnlinePilatesClasses.com/free, you can actually trial out our membership. We have something for everybody. We have a mat only membership. We have a mat and reformer membership. And we will full studio membership. So you pick the one that you have access to the most equipment.

We actually check out your form. Meaning on here, I can’t see what you’re doing. So when you ask a question, I have to make a guess as to what might be going on your body because your body is different than my body. But at OPC I can see a video of you doing the exercise, and I can give you feedback for your form specifically for you. We’re the only platform that does it.

We also have teachers who are all fully certified, all of them on all the equipment, huge age range, that are ready to support you, help you make time for yourself and your full practice. So I hope you save this class. I hope you come back and join us. And I hope you check us out. I would love to support you and your practice. Not only with giving you amazing workouts but holding you accountable to showing up for you and also giving you a proper and amazing community support you and prioritizing yourself more. Thank you so much. If you had questions drop them in the comments below. I will answer questions in my next live on Sundays at 9am Pacific Time. Have an amazing day!

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

CRAB SPECIAL

Online Mat & Reformer Pilates Class Descriptions:

I've had a lot of questions about the Crab on the Mat and I think there are a lot of fears around it. I believe you can Crab sooner than you think! On the Mat, the focus is about the Crab which comes at the end of the order, so let see how everything we do is to prep for it. On the Reformer, there's so much we can strengthen and practice so that you can do the Crab. Let's make a Crab Special!

Mat - Magic Circle. If you don't have one, you can use a ball or theraband or an old pair of leggings

Reformer - no props needed

See ya in class,

xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle (ball, theraband or old pair of leggings) and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    EVERY BREATH YOU TAKE

    Online Mat & Reformer Pilates Class Descriptions:

    An OPC favorite theme is back! This week's class is prop free and all about focusing on your breath. Focus on when you're holding your breath so we can explore why. And as best you can inhale and exhale as you move so that the breath can help you rock, roll, reach and stretch!

    Joseph Pilates was BIG ON BREATHING! I won't make you pull out your breathisizer but I do want you to fill those lungs up!

    See ya in class,

    xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    HIPPY KI-YAY, MAT & REFORMER

    Online Mat & Reformer Pilates Class Descriptions:

    To find the work, we’ll use a hip band and mix some reformer exercises into the mat workout and some mat exercises into the reformer workout. We’ll work on finding connections to our hips while loosening them up and making them stronger.

    Mat Props: hip band, light weights, and something to prop the hips up.
    Reformer Props: hip band and your typical reformer pieces

    See you in class,

    Rachel

      MAT EQUIPMENT NEEDED: Your awesome self, hip band, light weights and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, hip band and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

      ANCHORS AWEIGH!

      Online Mat & Reformer Pilates Class Descriptions:

      Anchors Aweigh is often misspelled as Anchors Away! Did you know this? And did you know this - The expression anchors aweigh means all the anchors are clear of the sea bottom, and the ship begins its voyage. So, I actually thought I was being clever when I changed it to Anchors Aweigh because I want to use the 1 lb weights as a prop. Also, I want to use this theme to bring focus and clarity during each exercise about what's not moving vs. what is moving. And really keeping what’s not supposed to move as still and stable as can be. May be harder than you think to do, so let’s have fun with it! Think of it as a game.

      Mat prop: 1 lb weights (water bottles or soup cans as substitutions ) + pole (dowel/broomstick/swiffer as substitutions)
      Reformer prop: 1 lb weights (water bottles or soup cans as substitutions ) + pole (dowel/broomstick/swiffer as substitutions)

      See you in class,

      Christine

      MAT EQUIPMENT NEEDED: Your awesome self, 1 lb weights, pole and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, 1 lb weights, pole and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

      WINTER WONDERLAND

      Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

      OPC Teacher Christine loves the snow! Snowy days make her happy. So during the winter season, her Pilates practice is more to support her snowy activities. Skiing, Ice Skating, Snowboarding and more! In class, we’ll work on some breathing, balance, lower body stamina, and upper body strength to carry all that gear!

      Cadillac/Tower = no props needed
      Wunda = no props needed
      Reformer = no props needed
      Mat = no props needed

      See ya in class,

      xx-LL 💋

      THE BIG 4-6

      ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

      It's Mindi's BDAY month y'all and she is turning the Big 4 6!!! Oh yeah, which means that we are going to be doing either 4 reps of an exercise or 6!!! Alternating between the two means you get to explore what it feels like to have more reps or less reps to play with an exercise.

      Mat class - have your magic circle ready!

      See ya in class,

      xx-LL 💋

      Wish I was a Baller

      Online Mat & Reformer Pilates Class Descriptions:

      In this class we will use the small ball in a variety of ways to find more connection in each exercise. Finding your upper back, Thass and inner thighs to name a few. We have added a few variations and a little creativity to make this class fun and challenging. Hopefully in the end you will feel like a baller!

      Mindi

      MAT EQUIPMENT NEEDED: Your awesome self, small ball and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, small ball, sitting box and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.