22 MIN FULL BODY AT HOME PILATES STRENGTH With KETTLEBELL | LEGS, GLUTES, ABS & ARMS | LOW IMPACT

Описание: Build strength and tone your entire body with this 20-minute full body Pilates strength workout using a kettlebell. This low-impact, follow-along Pilates workout targets your legs, glutes, core, and arms with mostly standing and controlled exercises — no jumping and no high-impact moves.
This Pilates strength workout with a kettlebell blends power Pilates principles with controlled strength training to help you build lean muscle, improve balance, and increase total-body strength without stressing your joints. Exercises flow between standing and controlled positions to keep the workout effective, engaging, and joint-friendly.
Perfect if you’re looking for a full body kettlebell Pilates workout that delivers real results without burpees, high impact, or floor-based cardio.

💪 This Pilates strength workout will help you:
✔ Build lean, toned muscle
✔ Strengthen glutes, legs, core, and upper body
✔ Improve balance, posture, and coordination
✔ Increase strength with low joint impact
✔ Feel strong, energized, and confident in just 20 minutes

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🧘‍♀️ Workout Details:
• Length: 20 minutes
• Style: Full Body Pilates Strength / Power Pilates
• Equipment: 1 kettlebell or dumbbell (I use a 15 lb kettlebell — choose what feels right for you)
• Format: Low impact, no repeats, follow along
• Level: Beginner to Intermediate (progress at your own pace)

✨ This workout is ideal for women who want Pilates with strength, not gentle stretching — and who want to feel strong and toned without feeling exhausted.

⭐ CHAPTERS
0:00 Chapter Intro
0:14 WARM UP
3:30 DIVINE SQUAT - BICEP CURL
4:32 DIVINE SQUAT – LUNGE
5:38 DIVINE - OVERHEAD PRESS - HEEL LIFT
6:42 DIVINE - OVERHEAD PRESS - HEEL LIFT
7:47 DIVINE - UNILATERAL PRESS
8:54 NARROW SQUAT - HEEL LIFT -PRESS
9:56 LUNGE - TWIST - KNEE TUCK
12:14 SIDE LUNGE - ALTERNATE HANDS
13:27 SIDE BEND X 2 - SIDE KICK KNEELING R
14:34 SIDE BEND X 2 - SIDE KICK KNEELING
16:43 KNEELING ROTATION - UNI. PRESS R
18:54 KNEELING KETTLEBELL SWING
20:00 WEIGHTED SHOULDER BRIDGE
21:07 SINGLE LEG BRIDGE W KICK - PRESS UP
22:12 1/2 TEASER
23:15 1/2 TEASER – OBLIQUE
24:19 COOL OFF

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⚠️ Disclaimer:
Always consult your healthcare provider before starting any new exercise program. By participating in this video, you agree that Bernadett Kettlebell Pilates is not liable for any injury or loss related to this routine.