Try This 10-Minute Pilates Dorm Room Workout | Full-Body, Standing
Who says you need a studio to get a great Pilates workout? This 10-minute routine from Alo Moves Pilates instructor Bianca Wise can be done in your dorm or apartment — really anywhere where you have very little space. Because it’s a standing routine, you don’t need to worry about having a mat (or even a clean floor) to do it.
This class calls for dumbbells, but if you don’t have them, use two equally sized water bottles or cans to add some resistance. You can also scale this to your level by adjusting the weight of your dumbbells.
Pilates primarily works your core so you’ll definitely feel it there, but this routine targets your whole body with sculpting moves for your arms and legs as well.
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1. Weighted Standing Oblique Twists
Bring both weights into your left hand.
Reach your left arm up and right leg away from you.
Stretch your right arm out to the side for balance.
Inhale, then exhale to drive your left elbow into your right knee.
Lengthen your arm and leg back out and repeat for 20 full reps.
2. Standing Oblique Twists + Tricep Extensions
Bring both weights into your left hand.
Reach your left arm up and right leg away from you.
Stretch your right arm out to the side for balance.
Inhale to bend your left arm behind you, then exhale to straighten your arm back up.
Inhale to drive your left elbow into your right knee, then exhale to straighten your arm and leg back out.
Repeat for 10 full reps.
3. Standing Oblique Twists + Tricep Extension With Pulses
Keep your knee and elbows high and pulse knee to elbow.
Perform 10 full reps.
4. Squat Twists
Bring the weights into both hands and hold them at your chest, then squat down.
Stand back up and twist your upper body to the right while you drive your right knee up.
Repeat for 20 full reps.
Tip
Lower down to your Squat as lightly as you can to activate your core even more.
5. Standing Twist Pulses
Stand tall with your right knee lifted.
Pulse your right knee up while you take little twists to the right.
Perform for 10 full reps.
6. Standing Woodchoppers
Stand tall with weights in both hands.
Reach your arms out long to the left and extend your right leg out to the right. Exhale and keep your arms straight as you swing them across your body to the left and drive your right knee in to your chest.
Perform for 20 full reps.
7. Plié Squats With Side Bends
Take a wide stance and lower down to a Squat with your toes turned out and heels in.
Hold each weight at each shoulder.
Inhale to bend sideways to the left, and exhale to return to center. Perform for 20 reps.
Tip
Keep your shoulders down and relaxed as you hold your weights by your shoulders.
8. Plié Squats With Side Bend Extensions
Repeat the move above, but as you bend to the side, extend your arms up one at a time.
Pull your arms back in and return to center.
Repeat for 10 full reps.
9. Plié Squats With Side Bend Punches
Repeat the move above, but this time, punch your arms up straight one at a time.
Repeat for 10 full reps.
10. Plié Squats With Side Bend Stretches
Stay in your low Squat and windmill your arms side to side.
Keep your core engaged.
Perform 10 reps on each side.
11. Plié Squats With Side Lifts
Perform the move above but keep your legs bent in your side bend.
Stretch one arm up and let the other arm hang.
Pulse your lifted arm up for 10 reps.
Shake it out and repeat all the moves above on the other side for the same amount of reps.
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