There is an Open Day for instructors on February 11th where you can discuss all the training options with members of the faculty from London. There will also be an opportunity to try out some BASI Pilates Bloc System workouts on mat (try the 2 hour mat marathon), reformer and the apparatus.

The Live & Breathe Pilates studio is located at 20 Camden Row, and is an airy, light filled space that allows you to flow from one style to the next.

For more information on the open day check out liveandbreathepilates.com, or else find more info on the BASI practice at basipilates.com.

1. Active Slogan Full Length Leggings @ Miss Guided €22.40

2. Evie Do It Sports Vest @ Boohoo £8

3. Nike Leg-A-See Windblur Leggings @ JD Sports €25

4. Adidas Tech Fit Bra @ Littlewoods Ireland €19.50

5. Cadence Run Jacket @ Sweaty Betty €165

1. Traditional Ab Plank

Duration: 30 seconds

Start with a traditional ab plank. Your elbows should sit directly under your shoulder joint, forming a 90°angle with the ground. Maintain a flat back and neutral spine, and don’t let your butt droop.

Hold for 30 seconds and immediately move on to exercise 2.

2. Side Plank with Knee Tuck

Reps: 10 per side

Shift your body onto your left side with your body propped up on your left forearm and feet staggered. Form a straight line with your torso and don’t let your hips sag.

Without moving the top half of your body, brace your core, and pull your left knee into your belly button. Kick it back out to start and complete 10 reps.

Once you’re done, flip over, and repeat for 10 reps on the right side. Immediately move on to exercise 3.

3. Plank with Leg Raise

Reps: 10 per side

Rotate back down into traditional ab plank position. Brace your core, contract your butt, and raise your right leg up as far as possible without hunching your back.

Complete 10 reps with the right leg, 10 with the left leg, and then immediately move on to exercise 4.

4. Elevated Side Plank

Duration: 20 seconds per side

Twist back up into left side plank position with your feet stacked. Raise your right hand into the air so that your body forms a “T” and hold for 20 seconds.

Repeat 20 seconds for the right side and immediately move on to exercise 5.

5. Plank with Arm Reach

Duration: 10 per side, or failure

Rotate back down into traditional ab plank position for one final set. With your back flat and core tight, raise your right arm and extend it out in front of your face as far as possible.

Hold for .5 seconds, bring it back down to the floor, and continue for 10 total reps.

Repeat 10 reps with the left arm — DONE.

Credit // leanitup

1. Grand Canal

From the Harolds Cross Bridge to Grand Canal Dock is about 6km but you can use the bridges in between to shorten your route. It’s a lovely run along the boats and under the willow trees.

2. Dun Laoghaire 

Run past all the strollers and sailboats on Dun Laoghaire’s east pier and head to the Martello Tower in Seapoint. The waterside path is 5km of open ocean.

Image // barryward

3. Pheonix Park

There’s a million and one different routes you can do in Pheonix park with many different lengths and gradients available. Spot some deer through the miles of green too!

Image // cycleireand

4. Clontarf

The coastal route from Clontarf to Bull Island has a beautiful view over Dublin bay and the Poolbeg Towers. It also has some work out stations along the way for a bit of extra strength training. You can run up to 10km depending on where you start in Clontarf.

Image // patrickcomerford

Featured Image // geograph

1. V-Up

Lie flat on your back with legs straight and arms stretched overhead, holding a medicine ball with both hands. Use your core to lift your hands and feet simultaneously toward the ceiling until your body is in a “V” position. At the top of the “V,” pass the ball from your hands to your feet. Holding the ball between your feet, slowly lower your arms and legs down to the floor. Raise your body back into a “V,” pass the ball from your feet to your hands and return to the start position. That’s one rep. Repeat 10 to 15 times.

2. Straight-Leg Sit-Up

Lie flat on your back, holding a medicine ball in both hands with arms straight so that the ball is directly above your hips. Engage your core and lift your torso while raising your arms straight over your head. At the top of the motion, your body should be in an L-shape. Return to the start position with control and repeat 10 to 15 times.

3. Swing

Stand with feet shoulder-width apart, holding a medicine ball with both hands in front of your body. Push your hips back, lowering the medicine ball between your legs. Swing the ball in front of you while pushing hips forward until the ball is above your head. Push hips back again, lowering the ball toward the ground. That’s one rep. Repeat 10 to 15 times.

4. Reaching Romanian Deadlift

Stand on your right leg, holding a medicine ball in both hands. With your right knee slightly bent, bend forward at the hips, raising your left foot straight back and your arms straight out in front of you. Keep reaching until your body forms a straight line. Return to the start position. Repeat 10 to 15 times, then switch sides.

5. Tight Rotation

Stand with feet shoulder-width apart and knees slightly bent. Hold a medicine ball in front of your body with arms straight. Quickly twist from your hips to the left, pointing the ball 1 foot toward the left corner. Then twist to the right, pointing the ball 1 foot toward the right corner, switching back and forth as quickly as possible. That’s one rep. Repeat 10 to 15 times.

Credit // Womens Running

1. Squat Jump

Stand with your feet shoulder-width apart.
Start by doing a regular squat, pressing your bodyweight back into your heels.
Tighten up your tummy and jump up explosively.
When you land, lower your body back into the squat position to complete one rep (note- never land with straight legs)
Land as quietly as possible, sinking back into your heels. The return requires control.
Wow those legs should be burning and your heart rate will be up too.

3 x 20 seconds

Tip: try not to let your shoulders lean out over your knees, as this can strain and injure your back. Although you hinge forward at the hips, try and keep the spine flat.

2. Lunge Jump

Stand in a lunge position with one foot in front at a 90 degree angle and one foot behind, hips lowered down.
Push body explosively up into a jump and switch legs.
Replace your feet in the air, moving back leg in front, and front leg in back.
Land into lunge with opposite legs and repeat.

3 x 20 seconds

Tip: Keep chest and torso upright and engaged throughout entire movement.

3. Burpee

Burpees are probably the best exercise for blasting that unwanted fat. They are definitely the best high intensity workout as they work your entire body and increase your heart rate fast. You will work pretty much every muscle in your body while doing them, so you’ll actually burn more calories in less time when you do burpees. Hurray!!! Its not all good news though, the burpee is super tough! They are the ultimate example of functional fitness, meaning they’ll not only help you meet your weight loss and fitness goals, they’ll also help you perform better during everyday daily activities like lifting, pulling and bending. Muscles worked:  arms, chest, quads, glutes, hamstrings, and core.

Stand with your feet hip width apart and your arms down by your side
Lower into a squat position with your hands flat on the floor in front of you
Kick your legs backwards into a press up position
Thrust both feet forward so you are back in the squat position
Jump up explosively and raise both hands over your head

3 x 20 seconds

Tip: Do them fast and with lots of energy and intensity and you’ll get an even bigger calorie burning effect that will last all day long. If you wanr to make this a more advanced exercise, add a push up into the mix!

4. Plank to press

Start in a high plank position on your hands with your feet shoulder width apart and your lower back in a neutral position.
Bring one forearm down at a time until you are in a plank on your elbows.
Push your body back up to a high plank, one arm a a time.
Alternate sides and do as many as you can in 20 seconds.

3 x 20 seconds

Tip: Keep elbows and hands working under your shoulders and not out to the side. Squeeze the glutes to support the lower back. Keep your hips

5. Centipede

Yes it is exactly what it sounds like. You are gong to move like a centipede! This is a fantastic all over body workout with a focus on the stabilizing muscles in the tummy!

Start by leaning over at the waist, and place the palms of the hands on the floor
Ensure that there is a soft bend in the knees
Maintain stability in the core and walk your hands away from the feet one at a time.
Continue hand movement until you are in a plank position
Hold the hands there, palms on the floor and slowly start walking the feet towards the hands one at a time (like a CENTIPEDE!).
Then go back just as yowent in. Walk feet back, keeping shoulders above wrists.
Then walk hands back one by one until your hands are at your toes. Then stand up.

3 x 20 seconds

Tip: Maintain neutral pelvis during the entire exercise for spinal support. Make sure your feet and hands are never walking at the same time.

Complete 3 rounds of 20 seconds for each exercise. Take 20 -40 seconds rest in between each round. Tempo for every exercise is fast. Total workout time: less than 8 minutes.

Hayley x

If you would like to book in for some personal training sessions or private pilates sessions with Hayley at Platinum Pilates, just email hayleykillenpt@gmail.com or you can book online at platinumpilates.ie.

1. Hip raises – glutes

How to do it: Lie on your back on the floor with your knees bent and your feet flat on the floor [A]. Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees [B]. Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start.

2. Single-leg dumbbell – straight-leg deadlift – hamstrings/core/glutes

Grab a pair of dumbbells with an overhand grip, and hold them at arm’s length in front your thighs. Stand with your feet shoulder-width apart and knees slightly bent. Now raise one leg off the floor [A]. Without changing the bend in your knee, bend at your hips (keep your lower back arched), and lower your torso until it’s almost parallel to the floor [B]. Pause, then squeeze your glutes, thrust your hips forward, and raise your torso back to the start. Do all your reps, then repeat with your other leg.

3. Donkey calf-raise – calves

Place the ball of one foot on a step, block, or 25-pound weight plate. Cross your other foot behind your ankle. Grasp a sturdy object for support. Then keeping your back naturally arched, bend at your hips and lower your torso until your upper body is almost parallel to the floor [A]. Lift your heel as high as you can [B]. Pause, lower your heel, and repeat. Complete as many reps as you can—or for a duration of 60 seconds—then switch legs.

4. McGill curl up – lower back

Lie on your back on the floor with your right leg straight and flat on the floor. Your left knee should be bent and your left foot flat. Place your hands palms down on the floor underneath the natural arch in your lower back [A]. Slowly raise your head and shoulders off the floor without bending your lower back or spine, and hold this position for 7 to 8 seconds, breathing deeply the entire time [B]. That’s 1 rep. Do 4 to 5 reps, then switch legs and repeat. To make it even harder, raise your elbows off the floor as you curl up.

5. Mountain climber – abs

Assume a pushup position with your arms completely straight, but place your hands on a Swiss ball instead of the floor. Your body should form a straight line from your head to your ankles. Tighten your core and hold it that way for the duration of the exercise [A]. Lift one foot off the floor and slowly raise your knee as close to your chest as you can without changing your lower-back posture. Then repeat with your other leg. Alternate back and forth for 30 seconds. If that’s too hard, place your hands on the floor or a bench, instead of a Swiss ball.

Credit // Womens Health Mag

Featured Image // Spectrum Fitness

1. Leg Balance Warrior 3

This exercise fires up your core by challenging your balance. As you move in and out of the pose, you will be working the back of your body too:
1. Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
2. Reach your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
3. Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
4. Moving with control, bring your right leg forward and return to standing upright. This completes one rep.
5. Complete three sets of 10 on each side.

2. Standing Dirty Dog

Similar to the clam series, this move targets the outer thigh while testing your balance, too:
1. Start standing with your feet hip-width distance apart, hands on the hips.
2. With your core engaged and a solid standing right leg, lift your left leg out to the side, squeezing your waist and hip.
3. Lower the left leg down, barely touching the ground with your left toes, then lift that leg again.
4. Complete three sets of 10 on each side.

3. Lunge Skips

Work your legs and lift that booty with these this superpowered lunge variation. Move quickly, but make sure you’re paying attention to proper form to keep your knees safe:
1. Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, and land softly back in a lunge.
2. Repeat for 30 seconds and then switch sides for an additional 30 seconds.

4. Gate Swings

A fun and effective move, it won’t take many reps before you start feeling the burn:
1. Begin standing with your feet together. Hop your feet wide apart, and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
2. Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.
3. Do as many reps as possible for 30 seconds.

5. Narrow Squat

Standing with a much narrower stance while you squat targets the inner thigh, inner quad, and inner hamstring. There is no reason not to multitask on this move — so work your arms too. Here’s how:
1. Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
2. Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise. This counts as one rep.
3. Complete three sets of 10 reps

6. Donkey Kicks

This move will work both your butt and your lower back — all you need is a floor:
1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
3. Return to start position to complete one rep. Do 20 on each side, two to three times.

Credit // Popsugar

Featured Image // Skinnyms

1. Side raise with dumbbells

Works: anterior and middle deltoids

A. Stand with feet hip-width apart and knees slightly bent. Holding a dumbbell in each hand, let your arms hang by your sides, palms facing in.
B. Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are level with shoulders and palms face the floor.
C. Lower your arms; repeat.

2. Triceps push-up

Works: triceps

A. Get into a push-up position with arms straight but with knees on the floor and feet in the air. Hands should be under your shoulders but closer together than in a regular push-up.
B. Tighten abs and bend arms, bringing chest toward the floor. Keep upper arms close to your sides and back straight. Elbows should point behind, not out.
C. Straighten arms to the starting position; repeat.

3. Overhead extension with dumbbells

A. Stand with feet hip-width apart and knees slightly bent, and hold a dumbbell in each hand.
B. Reach arms overhead, holding the dumbbells vertically. Keep wrists straight. Bend elbows, lowering the dumbbells behind head. Keep upper arms close to your head and elbows pointing toward the ceiling.
C. Straighten your arms upward; repeat.

4. Biceps curl

A. Stand with feet shoulder-width apart, grasping a dumbbell in each hand.
B. With palms facing forward, bend your elbows and pull the weight up towards your shoulders.
C. Lower your arms; repeat

5. Horizontal row with dumbbells

Works: posterior deltoids

A. Hold a dumbbell in each hand and get on hands and knees. Keep back straight. Align knees under hips and right hand under right shoulder, palm facing in. With elbow slightly bent, reach left arm out to the side (keep dumbbell on floor). Your palm should be facing back.
B. Tighten abdominal muscles. Squeeze shoulder blades together and lift left arm up until the upper arm is parallel to the floor and elbow is slightly behind you. Your forearm should be hanging down with the palm facing back.
C. Return to start and finish the set; switch sides.

Credit // Best Health Mag

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Credit // Womens Health Mag