Strengthen your torso and lower body using this specialized Pilates dumbbell exercise routine, provided by a professional trainer
Maia Henry's 30-minute Strength x Pilates workout is a popular fitness routine that combines the benefits of strength training and Pilates, aiming to build lean muscle, increase core strength, and improve overall body composition. Here's a breakdown of the workout, based on available information.
The Workout Structure
The workout is structured into three main parts: a strength training circuit targeting the lower body, a leg-focused Pilates practice, and an abs-oriented Pilates-style segment. Each part is performed as a circuit for two rounds.
Lower-Body Strength Circuit
The workout begins with a brief warm-up, followed by the lower-body strength circuit. The circuit consists of several exercises, each performed for two sets with a specified number of reps and a 30-second rest between sets. The exercises in the circuit are:
- Romanian deadlift: 2 sets, 12 reps
- Sway squat: 2 sets, 12 reps
- Heels together squat pulse: 2 sets, 15 reps
- Squat to calf raise: 2 sets, 12 reps
Pilates Leg Workout
The next part of the workout is a leg-focused Pilates practice. Unfortunately, more specific details about this segment are not available.
Abs-Oriented Pilates-Style Segment
The final part of the workout is an abs-oriented Pilates-style segment. Again, further information about this segment is lacking.
The Equipment Needed
The workout requires a set of light dumbbells. Some exercises, such as the Weighted clamshell and V-up to around the world, specifically use these weights.
The Moves
Here are some of the moves featured in the workout:
- Heels together squat pulse: Stand with heels together, toes pointed slightly outwards. Lower into a squat position, then pulse up and down, feeling tension in the thigh muscles throughout.
- Weighted clamshell: Lie on one's side with a dumbbell on the outside of the higher thigh, keeping feet together. Lift the top knee as high as possible.
- V-up to around the world: Lie on the back, holding a dumbbell to the chest. Lift legs and torso simultaneously to form a v shape, and pass the dumbbell around thighs.
- Knee to elbow crunch hold: Lie on the back, gently placing hands on temples, lift shoulders off the ground, perform a crunch, bring the right knee towards the left elbow, hold the position briefly, and repeat on the other side.
Progressive Overload and Workout Split
Progressive overload is a key concept in Maia Henry's workout. This means gradually increasing resistance or intensity over weeks. The workout is typically followed with three days of strength training and two days of Pilates per week, plus light cardio sessions.
Further Information
For full details or a stepwise guide to each movement, Maia Henry's TikTok or coaching bios linked in her videos provide instructional videos and plans, often segmented into multi-week programs designed for beginners to intermediate levels.
In summary, Maia Henry's 30-minute Strength x Pilates workout is a structured, full-body routine that combines controlled, precise Pilates movements with strength training exercises to build lean muscle and enhance body composition within a half-hour session.
Yoga can be incorporated into Maia Henry's 30-minute Strength x Pilates workout to further boost health-and-wellness benefits. For instance, the Sway squat, a strength training exercise in the lower-body circuit, shares similarities with Warrior III pose in yoga, helping to improve balance and posture.
Science suggests that combining strength training with yoga offers complementary advantages for fitness-and-exercise enthusiasts, as it targets both muscular and flexibility aspects, ensuring overall health and well-being.
By adding yoga sequences before or after the workout, individuals can alleviate muscle tension from strength training and improve flexibility, ultimately enhancing the effectiveness of Maia Henry's 30-minute Strength x Pilates routine.
