Strength workout ideas for fitpros

Standing strength sequence

• Multi-planar forward lunge
• Right rotation
• Left rotation
• Overhead squat while pressing the Magic Circle out
• Repeat on both sides

Curtsy lunge sequence

• Curtsy lunge
• Reach the Magic Circle forwards
• Sweep the Magic Circle behind the body
• Return to centre
• Repeat on both sides

Clock lunge sequence

• Clock lunge
• Return to centre
• Overhead squat with Magic Circle press
• Repeat on both sides

Side kneeling glute and core work

Right side

• Side kneeling leg lift
• Arm extension into the Magic Circle
• Side crunch with arm pull
• Arm in-and-out presses

Left side

• Side kneeling leg lift
• Arm extension into the Magic Circle
• Side crunch with arm pull
• Arm in-and-out presses

Rotational lunge sequence

• Step into a low lunge
• Press into the Magic Circle
• Rotate to the right
• Return to centre
• Rotate to the left
• Repeat

Standing mobility flow

• Forward lunge
• Rotation
• Overhead reach
• Lateral side bend
• Return to centre
• Repeat on both sides

Single-side lunge series

• Forward lunge
• Rotation
• Lower the Magic Circle inside the front leg
• Return to standing
• Repeat on the opposite side

Inner-thigh and upper-body sequence

• Magic Circle between the knees
• Inner-thigh squeeze
• Arm lift
• Arm opening
• Rotation
• Return to centre

Standing side bends

Left side

• Magic Circle squeeze
• Lateral side bend
• Return to upright

Right side

• Magic Circle squeeze
• Lateral side bend
• Return to upright

Foot and ankle strengthening

• Magic Circle between the knees
• Calf raises
• Heel lifts
• Inner-thigh squeeze throughout

Main training focus

• Functional strength
• Multi-planar movement
• Lower-body strength
• Core stability
• Shoulder strength
• Inner-thigh activation
• Glute strength
• Balance
• Rotational mobility
• Foot and ankle strength

Equipment used

• Pilates Magic Circle (Pilates Ring)