Listen up, Champions. If you’ve been around for a minute, you’ll know we’re fierce advocates for a solid cool down routine post workout – every single time.

Don’t fool yourself into thinking you can skip the cool down and stretch because it doesn’t shred calories or pack on muscle bulk like your main routine, it’s not about that. You might think it’s low impact, but let me tell you, it’s a game-changer. It’s about maintaining your flexibility, reducing risk of getting benched with an injury, and keeping your body’s structure on point – these are the keys to peak performance, full stop. No fitness regimen stands strong without stretching.

Still, I know it’s a tantalizing corner to cut when you’re strapped for time, hence our game plan. We’ve jazzed it up with a touch of Pilates, giving you a high-yield, low-time investment stretch workout. Got 7 minutes? Perfect. It’s all you need. And here’s the clincher – while lengthening those muscles, you’re sculpting a leaner physique, engaging those abs, obliques, and thigh muscles. So, there’s no excuse left, get to it!


* Training Type
Low Impact, Warm Up/Cool Down, Stretching/Flexibility Equipment
Mat, No Equipment

Workout Structure
7 Minutes Total
7 Exercises
Roughly 30 Seconds each
Pilates Exercises in this Routine
Leg Walk Ups; repeat on each side – Leg Walk Ups help you to slowly stretch the hamstring and lower back, without the strain of having to hold a constant position.

Pilates Roll Ups – This another good one for hamstring and back. When in the full stretch prone position, it helps to stretch out the core and ribcage. This is an excellent routine for toning the abs. If this is too advanced for you, try pulling your hands over your legs to do your crunch forward, rather than leaving them extended out over your head.

Double Pulse Side Leg Kicks; repeat on each side – Good for the outer thigh, hip flexor, hamstrings and quads in terms of both toning and stretching.

Seated Torso Rotations – Increases mobility throughout the torso, a place that often gets stiff and rigid after hours (and years) of sitting at a computer desk with poor posture.

The Saw – Good for torso mobility and stretching out the lower back and quads, as well as the obliques and hamstrings.

Cat-Camel – A great way to stretch out lower back, shoulders, and abdominals, this one is fantastic for releasing stress in the body.

Full Body Stretch – Everyone’s favorite; wiggle around as you need to to hit different muscle groups, constantly focusing on pressing those hands and feet in opposite directions.

Calorie Burn Information

Obviously this one is not a hard hitter in terms of calorie burn, but the benefits of this Pilates stretching routine are abundant regardless, and we know that you guys like this information. We estimate that this workout burns 3-5 calories a minute, or 21-35 calories total.

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Don't fool yourself into thinking you can skip the cool down and stretch because it doesn't shred calories or pack on muscle bulk like your main routine, it's not about that. You might think it's low impact, but let me tell you, it's a game-changer.


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