Tropical Island Pilates Resistance Band Strength- Level 2
4.5 (3 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
1,861 students enrolled

Tropical Island Pilates Resistance Band Strength- Level 2

Experience the feeling of being away in a lovely location while you systematically & safely strengthen the whole body.
New
4.5 (3 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
1,861 students enrolled
Last updated 5/2020
English
English
Current price: $30.99 Original price: $44.99 Discount: 31% off
5 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 3 hours on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
Training 5 or more people?

Get your team access to 4,000+ top Udemy courses anytime, anywhere.

Try Udemy for Business
What you'll learn
  • Strengthen and stretch your whole body in the comfort of your home using resistance bands and Pilates
  • Each exercise and stretching video has been filmed at a blue lagoon in beautiful Santo Island- Vanuatu
  • Learn how to exercise and train safely, so you can stay active, pain-free and healthy as you age
  • Improve your posture and flexibility
  • Learn how to engage your core muscles and abdominals so that you can reduce stress on your back and joints
  • Tone the body
  • You will feel relaxed and rejuvenated exercising in such a magnificent location
Requirements
  • Motivation to get fit and healthy
  • If possible try and do my 7 Day Pilates Resistance Band Course (Level 1) first as this is Level 2
  • Always get permission from a health care professional before starting a new exercise program especially if you have a current injury
Description

Be transported to the beautiful Blue Hole in Santo Island- Vanuatu, while you gently exercise your whole body, using bands and Pilates.

I was lucky enough to visit Vanuatu just before lock-down in Sydney where I filmed my new resistance band Pilates course.

This is the follow- up to my 7 Day Pilates Resistance Band Pilates- Level 1 course which can be found on Udemy.

Each exercise is slightly different but still easy to follow and you will methodically exercise your entire body.

You will be given 6 short videos (approx. 12 mins long) that work your upper body, legs and core/abdominal strength. There will also be 2 stretching videos included for the back and entire body.

It is recommended that you do 4 videos per week for 2 weeks and then in the third week you can attempt two slightly longer exercise programs(30 mins), where the previous exercise videos are combined.

The reason for this is to get your body adjusted to the program slowly in order to prevent injury and to be safe.

Due to my extensive experience as a Chiropractor, Pilates Teacher and Personal Trainer I create safe and effective exercise programs that are low impact to the body but extremely beneficial.

Some of the benefits of resistance band training Pilates include:

  • Increased strength- using resistance bands allows more muscle fibres to be recruited increasing your muscle power and force

  • Variable Intensity- you can adjust the tension or strength of the band to increase or decrease the intensity of the workout

  • Safe workout- using bands creates a very controlled and safe movement when compared to using dumbbells and weights

  • Better ageing- improving your strength will reduce stress on your joints slowing down the rate of osteoarthritis and osteoporosis occurring to your body

  • Look better- strength training can tone the body and improve posture

  • Feel better- all type of training releases endorphins making you feel happier!

This series works your whole body which is much better than doing a few random classes online on YouTube that are not appropriate for you and often too hard. The structure of this series will allow you to get better long-term results, safely and more effectively. Enrol now and I will see you soon! :)

Below is your recommended 21 day schedule. Try and follow the videos consecutively if possible, as they are designed to work different parts of the body in a specific order. It is not compulsory to complete this course in 21 days. You can do it at your own pace. Rest when you need it, and stop if you feel any unusual pain or symptoms. See a health care professional if you require a check-up.

The most important thing is that you enjoy this course. So, don't rush it. Play your own music if you prefer and exercise at a time that suits you during the day. Try and be in a quiet/comfortable area with minimal interruptions, if possible.


Week 1

Monday- Leg Strength 1

Wednesday- Upper Body Strength 1

Friday- Core/Abdominal Strength 1

Saturday- Back Stretches


Week 2

Monday- Leg Strength 2

Wednesday- Core/Abdominal Strength 2

Friday- Upper Body Strength 2

Saturday- Standing Whole Body Stretches


Week 3

Tuesday- Whole Body Workout 1

Thursday- Whole Body Workout 2

Saturday- Whole Body Stretching Session

Who this course is for:
  • Beginner and intermediate level
  • People who want to train safely and effectively
Course content
Expand all 16 lectures 02:45:20
+ Introduction
4 lectures 09:34

Hello, this is Dr Fleur! I am really excited that you have enrolled in my course, filmed in beautiful Vanuatu.

Throughout this series you will gain strength, flexibility and tone your body in a safe and effective way.

The first few videos will explain the equipment that you need, timetable and fundamentals of Pilates. So watch them now!!!! It's time to continue to get fit and strong.

If you have any questions please do not hesitate to contact me.

Always make sure that you have permission from a health care provider such as a Doctor, Chiropractor or Physiotherapist before you start a new exercise program.

Stop if you feel pain or discomfort during any of the exercises.

Have fun!!!

Cheers,

Fleur

Preview 00:55

Equipment required:

  • A mat for exercising on

  • One long light resistance band (approx. 180cm)

  • One short light resistance band (approx. 90cm)

  • One long medium resistance band (approx. 180cm)

  • One short medium resistance band (approx. 90cm)

Try and keep the bands dry and flat when storing.

Check the integrity of the band regularly and throw away if there are any tears or damage to the bands.

To order bands I have listed the required ones below. Buy these or use something similar:

https://www.ebay.com.au/itm/223953478744

Warning- Keep your bands away from small children to avoid injury.

Preview 04:30

You will learn the fundamentals of Pilates in this video-

  • T-Zone- I will explain how to activate your deep core muscles including the pelvic floor muscles and transversus abdominus muscle which we call the T-Zone, due to the shape of the area.

  • Breathing- try and breathe in through your nose and out through your mouth when doing Pilates and expand the lower part of your rib cage when breathing in.

  • Spinal positions- there are two spinal positions in Pilates exercises including a neutral spine position and an imprinted spine (flat).

Pilates Fundamentals
02:42

Below is your recommended 21 day schedule. Try and follow the videos consecutively if possible, as they are designed to work different parts of the body in a specific order. It is not compulsory to complete this course in 21 days. You can do it at your own pace. Rest when you need it, and stop if you feel any unusual pain or symptoms. See a health care professional if you require a check-up.

The most important thing is that you enjoy this course. So, don't rush it. Play your own music if you prefer and exercise at a time that suits you during the day. Try and be in a quiet/comfortable area with minimal interruptions, if possible.


Week 1

Monday- Leg Strength 1

Wednesday- Upper Body Strength 1

Friday- Core/Abdominal Strength 1

Saturday- Back Stretches


Week 2

Monday- Leg Strength 2

Wednesday- Core/Abdominal Strength 2

Friday- Upper Body Strength 2

Saturday- Standing Whole Body Stretches


Week 3

Tuesday- Whole Body Workout/Fun 1

Thursday- Whole Body Workout/Fun 2

Saturday- Whole Body Stretching Session

Timetable
01:27
+ Week 1
4 lectures 35:53

In this leg strengthening video you will be performing several Pilates exercises with a short band.  They will specifically strengthen the buttock muscles as well has the whole leg-

  • Clam Kickout 1

  • Clam 3

  • Circles

  • Bicycles

Do this video at your own pace.

Stop if you feel any pain or discomfort.You should just feel the muscles working slightly but not too much strain on the body.

If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it for the first series. Always start with a lighter band.

Monday- Leg Strength 1
09:14

In this upper body strength video you will be performing these Pilates exercises that work the arms, shoulders and chest muscles using a long band-

  • Draw a sword

  • Rowing

  • Offering

Do this video at your own pace.

If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it if it's your first time doing an exercise. 

Stop if you feel any pain, you should just feel the muscles working slightly but not too much strain on the body.

Preview 09:39

In this core strength video you will be doing the exercises listed below. They all strengthen the abdominal and core muscles, which helps to support our spine and our joints-

  • Lift and extend (no band)

  • Abdominal curl (no band) 

  • Plank (no band) 

  • Side plank (no band) 

Do this video at your own pace and don't skip it even though it doesn't involve the bands. This is a fundamental Pilates video that will help you for the rest of series to be able to activate your core muscles properly.

If you find an exercise too easy make sure you are doing the exercise correctly. If it still feels too easy after a few more reps, try and use a band with a stronger resistance but don't over do it for the first series.

Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.

Friday- Core/Abdominal Strength 1
11:40

Enjoy this stretching video for the whole body.

Be gentle when stretching, you should just feel slight tension in the muscle belly.

Stop if you feel any pain.

Saturday- Standing Whole Body Stretches
05:20
+ Week 2
4 lectures 46:56

In this leg strengthening video you will be performing several Pilates exercises with a short band. They will specifically strengthen the buttock muscles, quadriceps as well helping with balance/proprioception-

  • Hip abduction

  • Hip extension

  • Hip flexion

You will require a long band for the last exercise-

  • Squat

Do this video at your own pace.

If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it for the first series. Always start with a lighter band.

Stop if you feel any pain. You should just feel the muscles working slightly but not too much strain on the body.

Monday- Leg Strength 2
13:09

In this core strength video you will be doing these exercises with a long band. They all strengthen the abdominal and core muscles which help to support our spine and our joints-

  • Hundreds prep

  • Hundreds

  • Bicycle legs

  • Half Roll Back

Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.

Wednesday- Core/Abdominal Strength 2
12:32

In this upper body strength video you will be performing these Pilates exercises that work the arms, shoulders and chest muscles using a long band-

  • Single arm rowing

  • Triceps extension

  • Punching

If you have trouble kneeling place a pillow or towel under your knees. If this is still uncomfortable skip this video.

If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it if it's your first time doing an exercise. 

Stop if you feel any pain, you should just feel the muscles working slightly but not too much strain on the body.

Friday- Upper Body Strength 2
06:38

Enjoy this back stretching video for your spine and back muscles.

Be gentle when stretching, you should just feel slight tension in the muscle belly.

Stop if you feel any pain.

Saturday- Back Stretches
14:37
+ Week 3
3 lectures 01:11:43

This video is combination of your Week 1 exercises and you will be using a long and short band. These exercises work your legs, upper body and abdominal/core muscles.

Do this video at your own pace and stop if you feel any pain.

Have fun!!!

Tuesday- Whole Body Workout/Fun 1
28:43

This video is combination of your Week 2 exercises and you will be using a long and short band. These Pilates band exercises work your legs, upper body and abdominal/core muscles.

Do this video at your own pace and stop if you feel any pain.

Congratulations for getting this far. :) 

Enjoy!!!

Tuesday- Whole Body Workout/Fun 2
23:44

These stretches work your whole body. Make sure you are in a relaxing environment when doing them. You can repeat this video whenever you are feeling tight or stressed.

Always be gentle when stretching and stop if you feel any discomfort!

Saturday- Whole Body Stretching Session
19:16
+ Congratulations and what's next.....
1 lecture 01:14

Congratulations you are done!!!

Don't forget to rewards yourself. Here are some ideas: 

  • A relaxing massage

  • Nice dinner out

  • Small present

  • Eat a cake

  • Pat on the back! :) 

Try and maintain your progress by doing the long videos in Week 3 at least once or twice a week.

If you have any questions or feedback please don't hesitate to contact me. I would love to hear from you.

Stay in touch by following me here-

  • Instagram: @fleurchiro or

  • Facebook: https://www.facebook.com/spinehealthprogram

Cheers!

Fleur :) 

Final Video
01:14