Pilates Ring Total Body Workout

Pilates Ring Total Body Workout

Today's workout uses the Go Sport-it pilates ring for a total body workout in about 30 minutes.  The band itself is a durable yet lightweight piece of equipment that you can usually find around the gym or at a pilates/yoga studio.  With today's workout, you'll tax all the major muscle groups using the ring in some capacity.  My hope is that it not only makes you sweat, but also gives you some new and different ideas on how to use this often overlooked piece of exercise equipment to target specific muscle groups.

Go Sport-it Pilates Ring

I'm trying something new with this workout post today and giving you all a how-to pictorial of the different exercises!  It's my first workout image like this (with hopefully more to come)!  I still have the descriptions of the exercises below for you too and hopefully the pictorial helps guide you through the moves.  Ready to get started?

Pilates Ring Total Body Workout

Pilates Ring Total Body Workout

What You'll Need: a pilates ring, a mat, and some floor space.
What You'll Do: go through each round of exercises 3 times with minimal breaks between moves.  Repeat each round 3 times through before moving onto the next.

Round 1: Lower Body (x3)

Inside/Outside Squat Hops (1 minute) - start with the ring on the floor, standing inside it.  From here, hop your feet out wide and squat down.  Immediately push back up and hop back into the ring.  Keep alternating squat hops for 1 minute.  Trainer Tip: if the hops are too high-impact for you, simply step your feet outside the ring and squat down.

Adductor Ring Squeeze + Pulse + Hold (10/10/10) - lie back on you forearms with the ring between your ankles, bottom of the ring resting on the ground.  From here, squeeze the ring together for 10 reps, then pulse for a count of 10, then hold it in for a count of 10.

Hamstring Press + Pulse + Hold (10/10/10 each leg) -  stay seated propped up on your hands, with one leg out straight, bottom of your ankle on top of the ring and the other leg bent.  From here, press the ring down, keeping that leg straight the whole time.  Do 10 presses, 10 pulses, then a 10-second hold on each leg.

Round 2: Upper Body (x3)

Ring Burpees with Inside/Outside Hop (1 minute) - (see the video on Instagramstart standing inside the ring.  Hop your feet outside and crouch down, placing your hands inside, and quickly jump your feet back into a plank.  Immediately jump your feet back up to the outside of the ring and stand up, then hop your feet inside the ring again.  Repeat quickly for 1 minute.  Trainer Tip: if jumping back into a plank is too much, step your feet back and up instead.

10 Inside/Outside Push Ups - start in a push up position with your hands inside the ring.  Keeping your elbows close to your sides, do a push up.  Then walk your hands out to the outside of the ring and do another push up.  Each pair of push ups counts as 1.  Do 10 total.  Trainer Tip: you can drop down to your knees here if the plank position is too much.

Lateral Chest Squeeze + Pulse + Hold (10/10/10) - stand up with your arms extended out straight holding the ring in your hands.  Keep your arms out and squeeze the ring between your hands.  Do 10 presses, 10 pulses, and a 10-second hold in.

Round 3: Abdominals (x3)

V-up Loop Throughs (30 seconds) - start in a V holding the ring in your hands, arms outstretched.  From here, bring your knees in toward your chest slightly, reach the ring around your feet, and go back into a V position with the ring looped around your legs.  Then reverse the movement.  Keep going for 30 seconds, maintaining a V position as best you can throughout.

Ring Squeeze Crunch + Pulse + Hold (10/10/10) - lie on your back with your knees bent at 90˚, holding the ring between the tops of your knees and your hands.  From here, squeeze the ring between your hands and knees, bringing your shoulder blades off the floor.  Do 10 crunches, 10 pulses and a 10-second hold up.

10 Loop Through In & Outs - (see the video on Instagramthese are similar to the V-up loop throughs.  Start lying down with your hands overhead holding the ring.  Bring both your legs and upper body up off the floor to loop the ring around your feet.  Slide the ring down your legs as you lower them both back down toward the floor.  Reverse that move so you loop the ring off of your legs and end up back in the starting position.  Do 10 total.


I was gifted these Capsule Collection Ankle Tights from my friends at ALALA and I have to say they're pretty awesome.  They're my new go-to when I'm in a funky legging mood for my classes.  The print is SO fun!  And the mesh insert at the back of the knee is great for ventilation.  The material is a lot thinner than what I was used to (think the cotton-y feel of Lulu's Wunder Unders or Athleta's Chat tights).  They're more like spandex with a slicker, shinier finish. 

Pilates Ring Total Body Workout (+ Video!)

Style-wise, these tights are on point.  The funky legging trend is in full swing and these nail it on the head!  Performance-wise, they're great too.  They stayed in place when I was jumping around and doing the burpees and jump squats during this workout.  I've also worn them while teaching classes, and I rarely ever have to pull them up.  What's more - even though they're thinner, they're not see-through.  HUGE plus in my book!

ALALA tends to run on the pricier side of athletic wear, so I'm excited to offer you all 15% off your purchase with code ELLYN15!  I hope you find some great pieces!

Readers: chat with me!  Have you ever used a pilates ring during your workouts?  What have you done with them?  What do you think of the funky legging trend - love it or leave it?  Did the pictorial workout image help you understand the moves a bit more?

Disclosure: I was not compensated for this post, however I received the pilates ring at a discounted price for review here on the blog.  All opinions and this workout are my own.

5 Athleisure Trends I'm Currently Loving

Happy Tuesday, everyone!  How was your weekend and your Monday?  Both good and active I hope!  For a fun mix up from the usual posts here, I thought I'd put together a list of some of the activewear trends I'm loving lately.  "Athleisure", fitness fashion, studio-to-street style, whatever you want to call it is all the rage right now.  As a fitness instructor and enthusiast, I couldn't be happier, since my wardrobe basically consists of yoga pants, leggings, sports bras, and workout tanks all the time (yes, even on my days off).  There have been some newer trends in the fitness fashion world lately that I'm in love with, so I thought I'd share them with you and hear your thoughts on the trends.  Now to drool over these and hope one day my wallet is as full as my athletic wear drawers...

5 Athleisure Trends I'm Loving Lately

1 | Prints & Bright Colors

The trend for fitness wear used to be all black, but wow that sure has changed!  I've always been a "color person", opting for jewel tones and bright shades for my regular wardrobe, so the fact that that's now all over the place in activewear is awesome.  I'm loving the prints, too, especially in leggings.  They're so FUN and add a bit of pizazz to your workout rather than your basic black capris.  Here are some of my favorites:

Athleta Lava Sonar Capri

Lava Sonar Capri
Athleta | $74

2 | Looser-Fitting Tanks

I used to be all about the tight-fitting tank tops since I started teaching classes because I'm always jumping around, bending over for burpees or planks, and a looser fitting top always got in my way or rode up uncomfortably.  Well, I've discovered a new love for them now.  They're great for the heavier days we all have and honestly, are a bit more comfortable.  If there's a portion of class that requires jumping around or an activity where the shirt will be in the way, I just tuck it in.  Here are 2 of my favorites that I've been eyeing for a while:

Lululemon Wild Tank

Wild Tank
Lululemon | $64

Nike Dri-FIT Loose Knit Tank

Dri-FIT Knit Loose Tank
Nike | $49.97 (on sale!)

3 | Tie-Back Tops & Side Knotting

I'm not really sure why I like this trend so much, but every time I see someone with a tied tank like this, I stare and secretly wish I had tanks loose enough to do this with.  I think I like it because it's versatile - you can wear the tank open and loose or tie it up when you need it to be out of the way.  Plus, it just looks different and chill.

Lululemon Beyond Boundaries Tank

Beyond Boundaries Tank
Lululemon | $52

Alo Yoga Breeze Tahnk

Breeze Tank
Alo Yoga (via Carbon 38) | $30 (on sale!)

4 | Sheer Panels

I love this look!  The sheer paneling is so great for ventilation during super sweaty workouts, and adds just a little touch of sexy to your workout clothes without being revealing.  I particularly like the sheer panels in leggings -- and own a few pairs with it -- but I'd love to have a few tanks with some mesh, too!

Lucy Poised Capri

Powerfully Poised Capri
Lucy | $69.99 (on sale!)

Zella Out of Bounds Live In Capri

Out of Bounds Legging
Zella (Nordstrom) | $64

Alo Sheer Panel Tank

Sheer Panel Tank
Alo (via Nordstrom) | $62

5 | Black & White

Despite my love for brightly colored workout clothing, there's just something about a good neutral like black & white.  Am I right?  Patterned black & white really catches my eye.  Don't get me wrong, I wouldn't wear all black everything, but a little mix 'n' match black/white combo -- with a pattern (that's key!) -- is awesome.  It's also pretty versatile with all the colored fitness clothes out there, too.  A pretty black & white tank with solid color capris?  Done.  


Sheer Panel Tank
ALALA (currently unavailable)

Lucy Powerfully Poised Tank

Powerfully Poised Tank
Lucy | $39.99 (on sale!)

Nike Legendary Jewels Tight

Legendary Jewels Tight
Nike | $64.97 (on sale!)

Well there you have it.  A round up of some of my favorite trends right now in the fitness fashion world.  I hope some of these looks strike your fancy, too!  Let me know if you're currently rocking any of these looks -- I'd love to see them!

Readers: chat with me!  What are some of your favorite trends in workout wear?  What do you typically gravitate towards when buying new fitness clothes?  Are you more into fashion, function or a mix of both?