Sarah's Pilates and Fitness

This girl!!!!

Meet Ellie 👋

Ellie is one of our beautiful instructors who will be teaching you when you join X-Hale. 🤸

You can expect Ellie’s classes to include a good side leg series (to get your booty’s burning). ❤️‍🔥

She’s also kind enough to balance her classes out by including lovely long spine/short spine sequences. 🧘

If you’d like to book one of Ellie’s classes, be quick to sign up, these classes are sure to book out fast. 🏃

We have a range of affordable membership options, choose yours here:

x-halepilatesstudio.com.au

Sweat. Laugh. X-Hale

Coming along sooooo well! These bathrooms are on point pretty X-Hale Pilates Studio

And we are back!!!!! It's been a hot minute since we have posted here, but now we are back and have added reformer pilates to the repertoire. So keep following along! 🏋🏼‍♀️🧘🏼‍♀️

At home workout.
Equipment Nil
Time 25min.
3min run (outside or on spot).
10 burpees
20 push-up
30 lunges (sets)
40 switch climbers
50 ballistic pulses (bear crawl position pulsing up and down)
60 crunches
70 hostages (3/4 squats)
80 mountain climbers (sets)
90 Skaters
100 high knees (sets)..
3 min run slower
10 hover crunch
20 dip
30 donkey kicks
40 push-up with shoulder tap
50 hover jacks
60 rocking chair(beacrawl position, push forward then back into legs)
70 air jacks
80 lateral lunges
90 fast feet
100 toe taps.
3 min running

At home workouts.
Equipment- Nil.
Time- 20min.
100 reps of each exercise.
High knee (sets)
Lateral leaps.
Crunches.
Pushups.
Squats.
Hover jacks.
Lunges (sets).
Mountain climbers (sets).
Russian twist.
Fast feet.
Bicycles.
Squat jacks.

It ain’t pretty but it works... stairmaster-10 flights (level 15++) 100 skips x10

The before and after ... still smiling though... you might not be though after this...

▫️300m Sprint
▫️30 squat jumps, 60 leg press, 30 squat jumps
▫️300m Sprint
▫️30 jump lunges, 60 leg curl, 30 jump lunges
▫️300m Sprint
▫️30 push-up, 60 pec fly, 30 push-up
▫️300m Sprint
▫️30 pull up, 60 seated row, 30 pull up

Next level therapy

Aldi you legend. $4.99 each! My fav is the cookie dough ... let us know your fav!

This ones gonna hurt! It’s quick (bout 20min) but a huge calories burner.. not for the faint hearted.

◽️stairs- 10 flights (level 20).
◽️treadmill- 4x 20 sec sprint (level 17+).
Repeat 5 times.

Get some...
◽️Sled (up and back) ss 100 skips x5.
◽️300m run.
◽️50 leg press 50 leg curl 50 calf raise.
◽️300m Run.
◽️10,8,6,4,2 push-up ss pull-up.
◽️300m Run.
◽️Sled (up and back) ss 100 skips x5.

It was a train the trainer kinda morning. put me through my paces today with a bit of 12 days of Christmas. Few dry reaches, but we made it!

LEG DAY!

8reps x 3sets:
◽️Leg Press ss Calf extension (on LP machine).
◽️Hex Bar squat ss weighted step up.
◽️Hamstring curl ss Romanian deadlift.
◽️Glute extension (cable) ss Glute bridge (banded).

Ok here it is.....

Cardio phase
30sec work- rest- 60sec work on each exercise.
Rocking chair
Crunch
Ballistic pulse
Hover jack
Hostages
Iron jack
Lateral leaps
Power climbers

Strength phase
12reps x 3rounds
Clean and press
Deadlift

Bent over row
Squat

Bicep curl
Tri ext

Russian twist
Sit up

Go get some..

200m run
20 bent over rows
200m run
20 triceps bench
400m row
40 squats
400m row
40 deadlift
200m run
20 hammer curls
200m run
20 Overhead press
400m row
40 sit-up
400m row
40 hover jack

The top reads: Personal Trainer- One who gets pleasure from inflicting pain on others. If you ask Sami, this top was ever so true this morning. Huge workout, I decided to to post it because it’s not for the faint hearted. DM me if you want to give it a crack personal training

Timetable for classes

Workout time... 40:20 (40 sec work 20sec rest)..
◽️Single arm squat row Dumbell x4.
◽️Farmers carry kettlebell x4.
◽️Tricep press Dumbbell x4.
◽️Sled x4.
◽️TRX pull x4.
◽️TRX squat x4.

Here’s Monday’s classes team