Movement Guide Categories: Weights

Pilates Core and Arms

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Beginners

This beginner-friendly Pilates routine focuses on the upper body and core, guiding viewers through slow, controlled movements. A soft Pilates ball (or cushion/towel) is used for support, and light weights can be added for resistance. Yalda uses 1lb ankle weights as hand weights, but participants may adjust or skip them. Intermediate and advanced levels can increase weight or repetitions. Suitable for beginners during weeks 2 and 3 of your menstrual cycle and for intermediate and advanced at any time of the month.

Upper Body Arms and Core

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Intermediate

This Upper Body Routine works the arms and core to build strength and definition. You’ll need light hand weights — between 0.5 kg and 3 kg — adjusting the load based on your energy levels and where you are in your menstrual cycle. The session begins on your knees to help you engage your core from the start. Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body Pilates with Weights

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Intermediate – Advanced

This Full Body Pilates with Weights session is designed to tone, strengthen, and lengthen your entire body. You’ll need a small Pilates ball (slightly deflated) and light hand weights — around 2 lbs or 1 kg each. If you don’t have a ball, use a small towel or soft toy instead. Beginners can do the routine without weights. Suitable for weeks 2 and 3 of your menstrual cycle.  

Fiery Glutes and Legs with Weights

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Intermediate -Advanced

This glutes and legs routine is designed for intermediate and advanced members who want to build strength, power, and stability in the lower body. Members can adjust the intensity by increasing weights for a more challenging session or reducing them for a lighter workout, ensuring the routine is effective, adaptable, and safe for all fitness levels. Suitable for weeks 2 and 3 of your menstrual cycle.

Fiery Glutes with Weight

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Advanced Level

A quick, powerful glute-focused workout using weights to build strength, tone, and boost muscle activation. Suitable for weeks 2 and 3 of your cycle.  

Upper Body With Weights

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Advanced

This upper body workout focuses on effective weight use and body awareness. You’ll learn to choose appropriate weights based on your energy levels. The session includes a warm-up, exercises for shoulders, arms, biceps, and triceps, core workouts, and concludes with a cooldown for relaxation and recovery. Weeks 2–3 of Menstrual Cycle

Arms And Upper Body with Weights

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All Levels

In your high-energy phase, focus on controlled arm, shoulder, and back movements using light weights . This all-levels workout builds strength. Weeks 2–3 of Menstrual Cycle

Arms, Back, Shoulders, and Core with Weights

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Intermediate and Advanced

Strengthen and tone your upper body with this all-levels workout focusing on arms, back, shoulders and core. Suitable for weeks 2 and 3 of your menstrual cycle.

Core and Glutes with Weights

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Intermediate

Using optional props, this routine works your core and your glutes to help improve posture and core strength. You can also use a small cushion and wear trainers if you do not have a soft pilates ball or ankle weights. Suitable for weeks 2 and 3 of your menstrual cycle.

Core and Arms

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Beginners

This routine will work your core and arms and is suitable for any level, specifically beginners. The props are optional. You can also use a pillow or a soft toy and replace the weights with canned goods. Suitable at any time of the month.

Arms and Full Body

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Intermediate

The light hand weights and pilates ball are optional in this workout. You can use tin cans to replace the weights or a small cushion for the ball. Suitable for weeks 2 and 3 of your menstrual cycle.

Fiery Glutes

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Intermediate

This fiery glutes routine focuses on activating and strengthening the glute muscles to build strength and improve overall lower body function. For beginners, you can skip the ankle weights and reduce the number of reps in this routine. Suitable for weeks 2 and 3 of your menstrual cycle.