Uploaded August 2026 | Updated September 2026, 2 weeks ago
This 30-minute slow and controlled Pilates strength workout is designed specifically for women 50 and beyond — targeting core strength, posture, balance, and mobility through 34 no-repeat movements. Light dumbbells, intentional tempo, and the kind of mind-body connection that makes everything else in your fitness routine work better.
🧘♀️ WHAT WE'RE DOING:
34 movements | 40 seconds on | 10 seconds rest
No repeat | Slow and controlled tempo | Light dumbbells (2–3 lbs)
If you're using your Apple Watch or fitness tracker, set it to Pilates.
💪 EQUIPMENT NEEDED:
✔ Light dumbbells (2–3 lbs)
✔ Yoga mat
✔ Your amazing body
⏱ CHAPTERS:
00:00 – Welcome + What to Expect
00:31 – Warm Up (Heel Raises, Squat + Arm Swing, First Position Balance)
02:09 – T-Arm Circles (Heels Lifted)
02:38 – Sumo Squat with Chest Opener
03:11 – Roll Down + Roll Up
03:45 – Weighted Squat with Heel Lift
04:49 – Diagonal Reach + Toe Tap (Right Side)
06:27 – Diagonal Reach + Toe Tap (Left Side)
07:15 – Sumo Hold + Forward and Side Raise
08:04 – Sumo Hold + Chest Fly
08:57 – Single Leg Squat + Bicep Curl (Right)
09:46 – Single Leg Squat + Bicep Curl (Left)
10:31 – Single Leg Half Circles (Right)
11:22 – Single Leg Half Circles (Left)
12:16 – Hip Rotation + Curtsy Lunge (Right)
13:07 – Hip Rotation + Curtsy Lunge (Left)
13:57 – Mat Work Begins — Bridge with Arm Reach
15:16 – Single Leg Bridge + Arm Extension (Right)
16:08 – Single Leg Bridge + Arm Extension (Left)
16:55 – Bridge Hold with Half Fly
17:38 – Side Lying: Double Leg Lift (Right)
18:37 – Front to Back Kick (Right)
19:25 – Straight Leg Lift (Right)
20:18 – All Fours Leg Circle (Right)
21:05 – Side Plank + Thread the Needle (Right)
21:50 – Left Side Series Begins
25:15 – Side Plank + Thread the Needle (Left)
26:05 – Prone: Chest Lift + Arm Raise
26:59 – Slow Swim
27:46 – Plank Ankle Tap to Down Dog
28:37 – Push-Up to Child's Pose
29:24 – The 100
30:16 – Windshield Wipers
31:06 – Seated Lean Back Sweep
31:55 – Toe Taps
32:47 – Cool Down + Final Stretch
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking,
exclusive workouts, nutrition guidance, and a community of women cheering
you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP?
Join the YouTube Membership for access to even more workouts:
👉 Become a Member: / michellebriehler
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for the newsletter for your FREE workout calendar + wellness tips:
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 Website: michellebriehler.com
🛍 GEAR & FAVORITES
💬 Amazon Storefront: amazon.com/shop/michellebriehler
---
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness
program. All content is for informational purposes only and is performed at
your own risk. Michelle Briehler is not liable for any injury sustained while
participating.
AFFILIATE NOTICE: Some links above are affiliate links. Purchases made
through them may earn a small commission at no extra cost to you. Thank you
for supporting free content! 🧡
This 30-minute slow and controlled Pilates strength workout is designed specifically for women 50 and beyond — targeting core strength, posture, balance, and mobility through 34 no-repeat movements. Light dumbbells, intentional tempo, and the kind of mind-body connection that makes everything else in your fitness routine work better.
🧘♀️ WHAT WE'RE DOING:
34 movements | 40 seconds on | 10 seconds rest
No repeat | Slow and controlled tempo | Light dumbbells (2–3 lbs)
If you're using your Apple Watch or fitness tracker, set it to Pilates.
💪 EQUIPMENT NEEDED:
✔ Light dumbbells (2–3 lbs)
✔ Yoga mat
✔ Your amazing body
⏱ CHAPTERS:
00:00 – Welcome + What to Expect
00:31 – Warm Up (Heel Raises, Squat + Arm Swing, First Position Balance)
02:09 – T-Arm Circles (Heels Lifted)
02:38 – Sumo Squat with Chest Opener
03:11 – Roll Down + Roll Up
03:45 – Weighted Squat with Heel Lift
04:49 – Diagonal Reach + Toe Tap (Right Side)
06:27 – Diagonal Reach + Toe Tap (Left Side)
07:15 – Sumo Hold + Forward and Side Raise
08:04 – Sumo Hold + Chest Fly
08:57 – Single Leg Squat + Bicep Curl (Right)
09:46 – Single Leg Squat + Bicep Curl (Left)
10:31 – Single Leg Half Circles (Right)
11:22 – Single Leg Half Circles (Left)
12:16 – Hip Rotation + Curtsy Lunge (Right)
13:07 – Hip Rotation + Curtsy Lunge (Left)
13:57 – Mat Work Begins — Bridge with Arm Reach
15:16 – Single Leg Bridge + Arm Extension (Right)
16:08 – Single Leg Bridge + Arm Extension (Left)
16:55 – Bridge Hold with Half Fly
17:38 – Side Lying: Double Leg Lift (Right)
18:37 – Front to Back Kick (Right)
19:25 – Straight Leg Lift (Right)
20:18 – All Fours Leg Circle (Right)
21:05 – Side Plank + Thread the Needle (Right)
21:50 – Left Side Series Begins
25:15 – Side Plank + Thread the Needle (Left)
26:05 – Prone: Chest Lift + Arm Raise
26:59 – Slow Swim
27:46 – Plank Ankle Tap to Down Dog
28:37 – Push-Up to Child's Pose
29:24 – The 100
30:16 – Windshield Wipers
31:06 – Seated Lean Back Sweep
31:55 – Toe Taps
32:47 – Cool Down + Final Stretch
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking,
exclusive workouts, nutrition guidance, and a community of women cheering
you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP?
Join the YouTube Membership for access to even more workouts:
👉 Become a Member: / michellebriehler
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for the newsletter for your FREE workout calendar + wellness tips:
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 Website: michellebriehler.com
🛍 GEAR & FAVORITES
💬 Amazon Storefront: amazon.com/shop/michellebriehler
---
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness
program. All content is for informational purposes only and is performed at
your own risk. Michelle Briehler is not liable for any injury sustained while
participating.
AFFILIATE NOTICE: Some links above are affiliate links. Purchases made
through them may earn a small commission at no extra cost to you. Thank you
for supporting free content! 🧡
