30 Days of Movement
Welcome to 30 Days of Movement. You have 30 different recorded classes that vary wildly in ability and subject. Try and work through them in order and try each thing. Remember trying something new is always good. They have been carefully chosen to give you a well balanced routine over the next 30 days.
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Your weekly training should incorporate strength, conditioning, cardio, resistance training, flexibility, relaxation and breath work for overall body and mental health as well as a healthy heart and healthy bones.
Enjoy and please give each video a thumbs up and a comment. Don't forget to subscribe also.
Happy moving.
Download the printable calendar for you to complete the classes
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Day 1
30 mins
Do these stretches every day. Use for mobility or pre or post workouts.
This 30 minutes of daily stretches covers most muscles and is great to do on repeat.
Use as a pre or post exercise warm up or cool down.
Day 2
1 hour
Taster Pilates class suitable for beginners to begin your Pilates journey.
A gentle full 1hour class for anyone who hasn't tried Pilates before. A live class working on breath and alignment to give you a good understanding of Pilates. A great refresher class for anyone returning to Pilates or to work on the basics.
Day 3
30 mins
Yoga for your Spine.
Move and mobilise your spine with this short practice.
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Day 4
15 mins
Massage your body with the spiky ball. DO THIS AT LEAST ONCE A WEEK
Use a tennis ball OR any hard ball you have. Working 'on the body' rather than 'in it' is crucial for healthy muscles and movement.
Massage helps to avoid injury by increasing blood flow and releasing tension.
Day 5
20 mins
Glute and lower back
Pilates for beginners
Glute and lower back strength class suitable for beginners and post natal. Good for bad backs or building up strength after injury. When you can complete competently move to the intermediate, then advanced class.
Day 6
15 mins
Glute and lower back release short class
Stretch and release your glutes and lower back. Sitting all day DO THIS. Standing all day DO THIS. Sports person DO THIS.
Either use on it's own or follow on from my Glute and Back strength class series. A great way to help your lower back feel more mobile.
Day 7
30 mins
Circuits with Johnathan to
make you sweat
Get your heart rate up with Johnathan in this 30 minute circuit session.
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Use weights or bodyweight.
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Day 8
10 mins
Swiss ball core stability. Do this every day to build core strength
Anyone wanting to build a stronger core and stability for the pelvis. This is a perfect short class to build into your training programme and essential for anyone lifting weights, running, and any age.
Day 9
30 mins
Chataranga DO's & DON'TS. A must watch mini workshop to avoid injury
As a Yoga and Pilates Teacher I see many clients that find me as they have had injuries in the past and they want help to fix their bodies. This tutorial on Chataranga Dandasana will help you to learn the progressions of this pose safely.
Day 10
25 mins
Yogalates - A fusion of
Yoga and Pilates
A fusion of Pilates and Yoga. Best of both. Move and tone your body incorporating strength and movement.
Day 11
8 mins
Pilates advanced
8 minute Abs
Advanced short Pilates abs class.
Fit this class into your day with this express 8 minute ab strength blast.
Day 12
20 mins
Mobility with the Pilates Magic Circle (or a yoga block)
This class is using the circle or a yoga block to move the whole body. Stretches and mobility using the circle in a different way.
Day 13
25 mins
Pilates handweight sculpt
Pilates sculpt and tone. Working on arms, core, legs and back. If you don't have hand weights use water bottles or tin cans. This class is aimed for those with a good Pilates knowledge already.
Day 14
50 mins
Yoga for bedtime. Move and stretch for better sleep.
Get yourself ready for bed with wind down Yoga. Ease into poses and finish your day with movement for a great sleep.
Day 15
20 mins
Pilates back strength
Having strength in your back helps to decrease the likelyhood of back injuries.
Support your spine by building strength for
daily life.
Day 16
45 mins
45 minute live bootcamp class to sweat
Prepare to sweat, work hard, burn fat (and incorporate some Pilates exercises too). Suitable for anyone who knows how to modify exercises and wants to work their cardio.
Day 17
25 mins
Yoga core, back and glutes
Yoga to build some strength in your day.
Short and sharp.
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Day 18
10 mins
Meditation and body
scan for sleep
Grab your PJ's and somewhere quiet to enjoy this Body Scan meditation. Slow down and take time to find stillness.
Day 19
20 mins
Pilates core and pelvic floor
recruitment with a band
Breath and pelvic floor engagement to activate your core. You need a band.
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Day 20
15 mins
Swiss ball
advanced Pilates
This 15 minute class works with the Swiss ball. You need a good strength and understanding of Pilates to take this class.
Day 21
28 mins
Yoga release for backs
and shoulders
Yoga class to release tension for your back and shoulders. Great for desk sitting and general movement.
Day 22
20 mins
Do this to get Yoga Crow Pose
Do you want to learn Crow Pose? 20 minutes to work on some drills to help you. This class is suitable for someone with a good level of upper body strength and no wrist or shoulder issues.
Day 23
20 mins
Activate your Glutes -
DO THIS before you train legs.
Used as a stand alone glutes class or as a warm up to your leg day. Before a run or sports to get glutes awake.
Day 24
1 hour
Yin Yoga. 1 hour to soothe
your mind and body
Grab your props for Yin Yoga. In this practice we work on some hips and forward folds. 5 minute poses working on connective tissue and facia.
Day 25
30 mins
Tabata single weights
OR body weight
Tabata 20 seconds of work / 10 seconds rest. Warm up
Cleans
Front squats
Jerks
Thrusters
Day 26
20 mins
Standing stretch and movement
A quick way to move and stretch in your day. Fit this short class into your morning, lunch break or your evening.
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Great for desk sitters.
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Day 27
35 mins
Pilates 34 Advanced sequence
live class to work the whole body
The classical advanced 34 Pilates sequence. Warm up beforehand and stretch after. Control each movement and adapt where you need to. Fast paced class for those with a good knowledge and understanding of Pilates and your abilities.
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Day 28
25 mins
Foam roller all over muscle release
Revitalise your muscles with this overall Foam Roller class.
Do this once a week to avoid injuries and tightness.
Day 29
15 mins
Silent Daily Stretch or Cool Down
In this silent class there is minimal cues for the stretches so you can follow along and repeat again and again. Each stretch is 30 seconds using a bell and perfect for a cool down after an exercise class or a quick break from your desk.
Day 30
20 mins
Start your journaling practice.
If you need some help with how to sit in meditation then watch this video.
Grab a notepad and pen and start your journalling practice.
ALL CLASSES ARE UNDERTAKEN AT YOUR OWN RISK.
ANY QUESTIONS REGARDING ANY OF THE EXERCISES PLEASE GET IN TOUCH.
