30 Min Full Body Pilates Wunda Chair Workout

Experience a 30-minute Pilates Wunda Chair adventure that blends strength, stretch, and cardio for a full-body workout. Led by Lesley Logan, a Pilates instructor with deep roots in the method, this session promises to be both challenging and fun.

  • Author: lesley.logan
  • February 25, 2024
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30 min full body pilates wunda chair workout online pilates classes

30-Min Pilates Adventure for Strength and Cardio

Hello, welcome to a 30 minute Wunda Chair workout that’s going to work your entire body out and sure to be a fun workout for you along the way. Plus, it’s got a little cardio hit at the end, which is really exciting because don’t you want to do some strength stretch and cardio at the same time? I know I do. So let’s get started.

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Hello, I’m Lesley Logan, the co-founder of OnlinePilatesClasses.com™. I’ve been teaching Pilates since 2008. And one of my teachers was taught by Joseph Pilates. So everything we’re gonna do here on this chair is something that you would have found in Joseph Pilates’ studio. It’s really a lot of fun. As we know, there’s actually no order on the Wunda Chair. So you can really create the chair workout to what you need. Also, it wasn’t where you would just go to a chair class, I’ll be really honest. But we’re going to do that today. Because that’s what we do now. But it’s going to be full body and all these exercises should help assist you on your Mat and Reformer practice. So make sure that you are checking out your Mat and Reformer practice after you do a Pilates Wunda Chair workout because it’s really cool how all of these things work together. And if you’re wondering how the Wunda Chair can help out your Mat practice, you can put a question in the comments below. I’ll happily answer them.

Wunda Chair Pilates: Customize Your Practice for Success

Now, we’re gonna get started really quickly but first, you need to know this: when in doubt, leave it out. Okay? It’s brave and courageous to replace something that I’m doing with something you can do, you can always repeat more reps of something that we’re doing if we go into an exercise that’s more complicated for you today, or what your practice is at today. I’m working with a chair, it’s a Contrology chair that has three hook levels, and two spring settings, right? So I’ve got two springs, three hook levels. So I’m going to work off of things like high top bottom, and one middle, but please feel free to work with yours. If you’re working with an Exo chair that’s got four hooks, or any kind of chair that’s got four hooks, try the bottom three. And then if you need more assistance hit the fourth, okay? There’s no problem there.

pilates wunda chair online pilates classes

Follow This Exercise Guide:

Unlock Your Pilates Potential

If you really enjoyed playing on the Pilates Wunda Chair exercises with me, I think you’ll love playing on the Mat and the Reformer and other things you have access to. Check out onlinepilatesclasses.com/free you can do a trial with us and see what it’s like to have accountability. See what it’s like to have classes that are themed together, see what it’s like to have a community where actually people like you are sharing their aha moments, their questions, their wins, their struggles, helping each other out but also the teachers and myself are literally there to provide feedback on your form. We can actually personalize the sessions to you and your equipment. So you can really say ‘This is a chair I have what do I do when I take a chair class?’ And I go, ‘Here’s what you do’. Something that I can’t do on YouTube.

Join Our Pilates Community for Support and Personalized Sessions

So first of all, thank you for supporting me here it means the world to me to make Pilates accessible. But if you’re wanting a little bit more, go to onlinepilatesclasses.com/free. You’ll meet all of our amazing teachers who are all fully certified with decades of experience combined, like decades, like 70’s, and have options for all different body types, sizes, needs, goals, all of it, where you actually can be in a place where it’s not about being all or nothing but doing the best you can.

Thank you so much for letting me teach you today. If you have questions in the comments below. I answer YouTube comments every Sunday at 9 am Pacific time in my life. I can’t wait to answer yours. And if you’re an OPC member I answer yours every day inside our members-only community. Thank you so much. Have an awesome 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.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers.
Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

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pop up summer tour | online pilates classes



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,


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.



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.



Online Mat & Reformer Pilates Class Descriptions:

Backstroke…the ultimate Middle Exercise! From our chest to our knees, front and back, we have to work our “Middle” in coordination to make The Backstroke happen. We’ll use a small ball on the Reformer and light weights on the Mat to help find our connection to this exercise.

See you in class,

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, a small ball and a reformer!

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


Online Mat & Reformer Pilates Class Descriptions:

So many people don't love the 100. But the 100 is an incredible exercise that when you know all its capabilities can be something you might look forward to...maybe even like a little bit. Or a lot!

We often wonder why the 100 is the first exercise. I mean, it's got a lot going on for a warm up. To me it's a survey, a feedback, a mirror to how our body is doing that day. And, how cool it is to know how your body is feeling as you go into your practice. This way you can explore what your body needs in other exercises.

Let's explore what the 100 is telling us and how to make it our own each day!

No props needed.

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.


    Online Mat & Reformer Pilates Class Descriptions:

    The key to longevity is being able to get down to the ground and up again with as little assistance as possible. In this weeks class we are going to focus on how to stand in your feet no matter where they are in space.

    On the Mat we will have a playful ending that Joseph Pilates would do!

    The Reformer we’ll end challenging ourselves standing on our carriage. (Options to do the exercises off the Reformer too!)

    No props needed.

    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.


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

    Hello, it's OPC Teacher Christine here! I used to get commended for my form and flexibility in any type of movement class I went to, even if it was my very first class. But what I struggled with was always hitting a plateau where I couldn't make progress or improvement. For me, that changed when I discovered the strength and control I found in practicing Pilates.

    Getting on the apparatuses puts your body in a position where you find strength, stretch, and control through your center. I was unable to fold my body like origami anymore. One of the mat exercises - double leg stretch - is great for finding a strong center regardless of what the arms and legs are doing.

    For this month, we'll explore using the concept of finding an inner lift of the belly away from the thighs to find a strength in our center, the two-way stretch of the limbs, while controlling the movement of the arms and legs whether they move away from center, or come back to center.

    Mat class: Magic Circle and squishy ball

    See you in class,




    In Pilates we often talk about the 5 spinal shapes… do you know them? No worries if you don’t yet as this month we’re going to explore them all! How tall, round, extended, rotated or bent from our sides that we can be gives us more power & control during exercise. Let’s see what we can feel when we put the focus on working toward these particular shapes… And, lookout for combo shapes!"

    On the Reformer, please have a ball, Magic Circle and your pole. A couple of pillows and a Swiffer handle all make great substitutes!
    Mat, Tower/Cadillac and Wunda Chair: No props needed.

    See ya in class,
    xx-LL 💋


    Online Mat & Reformer Pilates Class Descriptions:

    Yes, we are focusing on Horseback in this week's workout. But, we are also giving a celebration to all of us who might be back in our Pilates saddle again. Or, maybe you've been in the Saddle but stuck in the mud. This weeks workout its designed to be a positive play time with an exercise many of us avoid and one that we may never get. But, hey, it's always fun to be out where a friend is a friend - get it? If you know the song you do!

    Mat: Theraband and light weights
    Reformer: no props needed


    MAT EQUIPMENT NEEDED: Your awesome self, Theraband, 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.