{"id":14212,"date":"2025-05-15T21:35:57","date_gmt":"2025-05-15T14:35:57","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14212"},"modified":"2025-05-15T21:35:57","modified_gmt":"2025-05-15T14:35:57","slug":"katie-austins-30-minute-total-body-pilates-strength-workout","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14212","title":{"rendered":"Katie Austin&#8217;s 30-Minute Total Body Pilates &#038; Strength Workout"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Katie Austin has become a social media sensation <a href=\"https:\/\/www.youtube.com\/channel\/UCylPQyYqizJtwkH4fddqiwQ\" target=\"_blank\" rel=\"noopener\">since uploading her first fitness content online back in 2015.<\/a> Now, with millions of followers and a resume that includes fitness covers and her own wellness app, this fit female is on a mission to get you active too. Here, Austin shares one of her favorite workouts with M&amp;F and the good news is that you\u2019ll only need around 30 minutes, a mat, and a dumbbell to blast the arms, booty, and legs. So, let\u2019s go!<\/p>\n<p>In this particular workout, you\u2019ll be replicating some of the <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/3-ways-pilates-can-fine-tune-your-training\/\" target=\"_blank\" rel=\"noopener\">principles of Pilates<\/a>; strengthening and lengthening those limbs while building strength, but you won\u2019t need to visit a studio or find space for a reformer.<\/p>\n<p>\u201cI always say it\u2019s about strengthening and lengthening because you have to make sure that you\u2019re always building muscle and sculpting,\u201d Austin tells <em>M&amp;F<\/em>. \u201c<a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/10-strength-training-moves-bulletproof-body\/\" target=\"_blank\" rel=\"noopener\">Strength training is so important for your joints<\/a>, it helps for everyday physical performance, bone density, and longevity of life. Lengthening is great because it is low-impact, sculpting, reduces tension, and improves circulation. My favorite part about these Pilates style workouts is that they also improve flexibility and mobility.\u201d<\/p>\n<p><iframe title=\"32 Minute Total Body Pilates + Strength\" width=\"1180\" height=\"663\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\" data-src=\"https:\/\/player.vimeo.com\/video\/1066220059?dnt=1&amp;app_id=122963\" class=\"optanon-category-C0002-C0005 vimeo-embed\"><\/iframe><\/p>\n<h2>Katie Austin\u2019s 30-Minute Total Body Pilates &amp; Strength Workout<\/h2>\n<p>Here are the exercises that you will be burning through in this session and during each movement you will be holding a dumbbell. When you are ready to start, scroll down for the video and follow along.<\/p>\n<h3>Warmup<\/h3>\n<p>Get the body primed with a range or stretches and rotations<\/p>\n<ul>\n<li><strong>Hip rotations<\/strong><\/li>\n<li><strong>Side-to-side lunges<\/strong><\/li>\n<li><strong>Side-to-side toe taps<\/strong><\/li>\n<li><strong>Bear hugs<\/strong><\/li>\n<li><strong>Side-to-side Pulls<\/strong><\/li>\n<li><strong>Arm circles<\/strong><\/li>\n<\/ul>\n<h2>The 30-Minute Total Body Pilates &amp; Strength Workout<\/h2>\n<ul>\n<li><strong>Goblet Squats<\/strong><\/li>\n<li><strong>Dumbbell Twists<\/strong><\/li>\n<li><strong>Goblet Squats with Heel Lifts<\/strong><\/li>\n<li><strong>Dumbbell Sumo Snatch<\/strong><\/li>\n<li><strong>Dumbbell Sumo Snatch + Heel Lift<\/strong><\/li>\n<li><strong>Dumbbell Standing Crunches<\/strong><\/li>\n<\/ul>\n<p><em><strong>Optional 15 Second Rest<\/strong><\/em><\/p>\n<ul>\n<li><strong>Dumbbell Triceps Extensions<\/strong><\/li>\n<li><strong>Wood Chop with Side Lunge<\/strong><\/li>\n<li><strong>Dumbbell Rows<\/strong><\/li>\n<li><strong>Single Leg Dumbbell RDL\u2019s + Lunge + Curl + Press<\/strong><\/li>\n<li><strong>Lunge + Dumbbell Twists<\/strong><\/li>\n<\/ul>\n<p><em><strong>Optional 15 Second Rest<\/strong><\/em><\/p>\n<ul>\n<li><strong>Standing Crunches<\/strong><\/li>\n<li><strong>Side Dumbbell Curtsy<\/strong><\/li>\n<li><strong>Side Leg Raise + Dumbbell Press<\/strong><\/li>\n<li><strong>Dumbbell Rotations<\/strong><\/li>\n<li><strong>Squat + Press<\/strong><\/li>\n<\/ul>\n<p><em><strong>Optional 15 Second Rest<\/strong><\/em><\/p>\n<ul>\n<li><strong>Air Squat + Lateral Toe Tap<\/strong><\/li>\n<li><strong>Air Squat + Lateral Toe Tap + Upper Body Twist<\/strong><\/li>\n<li><strong>Knee Drives<\/strong><\/li>\n<\/ul>\n<p><em><strong>Optional 15 Second Rest<\/strong><\/em><\/p>\n<ul>\n<li><strong>Weighted Situps<\/strong><\/li>\n<li><strong>Seated Russian Twists<\/strong><\/li>\n<li><strong>Suitcase Situps<\/strong><\/li>\n<li><strong>Lying Cross Crunches<\/strong><\/li>\n<li><strong>Lifted Bicycle Handoffs (or Bicycle Crunch)<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2025\/05\/Influencer-Katie-Austin-running-in-place-for-her-total-body-pilates-strength-workout.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"(max-width: 800px) 100vw, 800px\" alt=\"Influencer Katie Austin running in place for her total body pilates strength workout\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2025\/05\/Influencer-Katie-Austin-running-in-place-for-her-total-body-pilates-strength-workout.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">@katieaustinapp\/Instagram<\/span><\/figcaption><\/figure>\n<h2>Workout Breakdown<\/h2>\n<p>Don\u2019t be put off if you find that some of these movements really test your balance. Just take a couple of extra seconds to stabilize yourself. The more you practice these motions, the better you will become, since the muscles will strengthen and adapt. Austin likes to keep things interesting in her workouts, often throwing in lots of exercises, so you\u2019ll never get bored. This also makes sure that the muscles are hit from all angles for a total workout. If the session starts to become too intense, simply hit pause and take a short break and take a sip of water to hydrate.<\/p>\n<p>Throughout the workout, you\u2019ll notice that Austin encourages you to engage the core. \u201cYou need it for your balance and balance is everything in life,\u201d says the <em>Sports Illustrated<\/em> swimwear model. \u201cWhether you\u2019re just going about your day or you\u2019re doing a workout, having balance is really important, especially as we get older. It\u2019s also really good for posture. Even if you\u2019re just sitting reading this, make sure you have better posture and are tightening up your core because when we do that it can release strain on your back and help your overall health.\u201d<\/p>\n<p>Another essential aspect of this workout is to focus on breathing. \u201cBreathing is so important when you are doing specific movements,\u201d explains Austin. \u201cWhen you\u2019re crunching up you are exhaling and it\u2019s really important to combine this with engaging your core. I would say, especially in Pilates style workouts, it is really important when you are inhaling and when you are exhaling, so I give you that advice; when to inhale and when to exhale during my workouts.\u201d<\/p>\n<p>Being mindful about breathing and engaging the core will also slow things down and improve your control. \u201cIt is extremely important to slow down so you can focus on your form and to actually get the most out of each rep,\u201d says Austin. \u201cMake sure you\u2019re giving it 100%. If you speed it up, you\u2019re using your momentum to do the move and not getting the full effect.\u201d<\/p>\n<p>Grab a mat and a dumbbell and try the workout for yourself<\/p>\n<p><em><strong>To learn more about Katie Austin\u2019s app, which includes hundreds of additional workouts, healthy recipes, and events,<\/strong><a href=\"https:\/\/www.instagram.com\/katieaustinapp\/?hl=en\"> <strong>follow her on Instagram.<\/strong><\/a><\/em><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/katie-austins-30-minute-total-body-pilates-strength-workout\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Katie Austin has become a social media sensation since uploading her first fitness content online back in 2015. Now, with millions of followers and a resume that includes fitness covers and her own wellness app, this fit female is on a mission to get you active too. Here, Austin shares one of her favorite workouts &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14212","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Katie Austin has become a social media sensation since uploading her first fitness content online back in 2015. Now, with millions of followers and a resume that includes fitness covers and her own wellness app, this fit female is on a mission to get you active too. Here, Austin shares one of her favorite workouts\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"admin\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/loudhdtv.com\/?p=14212\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.8\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"LOUDHDTV - Just another WordPress site\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Katie Austin\u2019s 30-Minute Total Body Pilates &amp; Strength Workout - LOUDHDTV\" \/>\n\t\t<meta property=\"og:description\" content=\"Katie Austin has become a social media sensation since uploading her first fitness content online back in 2015. Now, with millions of followers and a resume that includes fitness covers and her own wellness app, this fit female is on a mission to get you active too. 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