Katie Austin has gained widespread popularity on social media since she began sharing fitness content in 2015. Today, she boasts millions of followers. Her career includes appearing on fitness magazine covers and launching her own wellness app. Austin’s goal is to inspire others to become active and healthy. In this article, she shares one of her favorite workouts with Men’s Health & Fitness. The workout takes about 30 minutes and requires just a mat and a dumbbell. It targets the arms, glutes, and legs.
This workout follows some core Pilates principles. It focuses on strengthening and lengthening your limbs while building muscle. The best part is that you don’t need to visit a Pilates studio or use special equipment like a reformer.
Austin explains, “I always say it’s about strengthening and lengthening because you want to build muscle and shape your body. Strength training is crucial for your joints, daily physical performance, bone health, and long life. Lengthening exercises are low-impact, help reduce tension, improve circulation, and sculpt your body. My favorite part of Pilates workouts is that they also improve flexibility and mobility.”
Workout Overview
During the session, you will perform each exercise while holding a dumbbell. Here is the list of movements you will do. When you are ready, scroll down to watch the workout video and follow along.
Warmup Exercises:
Hip rotations
Side-to-side lunges
Side-to-side toe taps
Bear hugs
Side-to-side pulls
Arm circles
Main Workout:
Goblet Squats
Dumbbell Twists
Goblet Squats with Heel Lifts
Dumbbell Sumo Snatch
Dumbbell Sumo Snatch + Heel Lift
Dumbbell Standing Crunches
(Optional 15-second rest)
Dumbbell Triceps Extensions
Wood Chop with Side Lunge
Dumbbell Rows
Single Leg Dumbbell Romanian Deadlift (RDL) + Lunge + Curl + Press
Lunge + Dumbbell Twists
(Optional 15-second rest)
Standing Crunches
Side Dumbbell Curtsy
Side Leg Raise + Dumbbell Press
Dumbbell Rotations
Squat + Press
(Optional 15-second rest)
Air Squat + Lateral Toe Tap
Air Squat + Lateral Toe Tap + Upper Body Twist
Knee Drives
(Optional 15-second rest)
Weighted Situps
Seated Russian Twists
Suitcase Situps
Lying Cross Crunches
Lifted Bicycle Handoffs (or Bicycle Crunches)
Workout Tips
Some exercises may challenge your balance. If this happens, take a few extra seconds to steady yourself. As you practice, your muscles will strengthen and balance will improve. Austin likes to keep her workouts varied by including many exercises. This prevents boredom and ensures a full-body workout. If you feel overwhelmed, pause the workout, rest briefly, and drink some water.
Austin also stresses the importance of engaging your core throughout the workout. She says, “Your core is key for balance, and balance is essential in life. Whether you’re exercising or just moving through your day, good balance matters, especially as we age. Core engagement also improves posture. Even when sitting, tighten your core to relieve back strain and support your health.”
Breathing is another vital focus in this workout. Austin explains, “Proper breathing is important during each movement. For example, when you crunch up, exhale while engaging your core. Pilates workouts pay close attention to when to inhale and exhale, and I guide you through this in my sessions.”
Paying attention to your breath and core will help you slow down and control each movement. Austin advises, “Slow down to maintain good form and get the full benefit of every rep. If you rush, you use momentum instead of your muscles, which reduces effectiveness. Give each movement your full effort.”
Grab a mat and a dumbbell, and try this full-body Pilates and strength workout yourself.
