Ana Cabán has been a mainstay of Pilates media for almost a decade now, but she is constantly adding new and varied challenges to her workouts. Here she includes 2-lb. hand weights fashioned into a unique “S” shape to increase the intensity of the program. The DVD offers three different 15-minute workouts, each of which incorporates the weights and yet are still based on the traditional exercises first introduced by Pilates founder, Joseph Pilates. Cabán works out alone in an outdoor setting; her purple mat is featured on a raised platform against a mountainous background. The music is generally pleasant and unobtrusive.

The Main Menu of the DVD offers options to select the Introduction, Mat Series, Equipment Series, or Standing Series. If you choose to start with the Mat Series as Cabán recommends, you can easily continue to complete the entire 54 minute workout, as there is only a brief pause between each section. In Mat Series (15 mins.), Cabán first uses the weights to move the arms from over the head to down towards her sides. Still holding the weights, Cabán does the Pilates Hundred move, keeping the weights still at her sides rather than pumping the arms as is customary. She continues with a classical Pilates matwork sequencing of movements, sometimes holding just one weight–for example, she performs Rolling Like a Ball holding one weight with both hands in front of the calves. All five exercises of the Series of Five are performed, using both weights for the first three exercises and just one weight for the last two. Cabán concludes the Mat Series in a seated position for the Spine Stretch forward (holding one weight behind the head) and the Spinal Twist (holding one weight straight out in front of the body).

The Equipment Series (19.5 mins.) is also performed entirely on the mat. Cabán begins with one weight in each hand for a move called Coordination and then continues on to the Rowing series, a sequence of several different classic Pilates exercises. Other exercises performed seated include Shaving the Head and Hugging a Tree. Still holding both weights, Cabán then moves to a prone (face-down) position for the Long Box series, which involves reaching the arms up and back as well as up and out to the sides. Next are several movements completed while on the back or seated, including a Back Stroke (again coordinating the movements of the arms and legs), a Teaser variation (holding the Teaser position while pumping the arms with the weights; repeat several times), and Short Box variations. After a brief side stretch, Cabán comes to a kneeling position, still using both weights for Chest Expansion, Thigh Stretch, Arm Circles, Bicep Curls, and Rolling In and Out. Cabán concludes this segment with the Mermaid, incorporating one weight at a time to increase the stretch.

The final segment is the Standing Series (19.5 mins.). Here Cabán beings in a standing position for Running in Place and Rolling through the Feet, adding in arm movements (holding both weights) to each of these exercises. These moves serve to pre-fatigue the upper body for a traditional series of Pilates arms work, including Bicep Curls, Tricep Extensions, Zip Ups, The Bug, Little Circles, and Boxing. For many of these exercises, Cabán begins with the heels grounded but then rises onto the toes as she repeats the exercise. She continues to hold both weights for all of the remaining moves, which include Lunges, Side Bend, “Hide Your Hands,” Pick a Flower, Wall series, Arm Lifts, Arm Circles, and finally, Roll-Downs.

Overall, I was very impressed with this workout kit. The design of the S-weights seemed very ergonomic in nature, as they were extremely comfortable to use, offered even distribution of the weight, and were very easily incorporated into the flow of the workouts. Given this, I actually felt the exercises more intensely than I ever have before. I consider myself to be an a perennial intermediate level in Pilates; although I have always enjoyed Pilates matwork, I have never gotten much out of the other Pilates exercises–e.g., the Rowing series, the Pilates Arms work, etc.–in the past. But Cabán’s distinctive method of putting these movements together along with the S-weights truly made a difference.

Cabán does not mirror-cue, but she has an excellent, easygoing instruction style; she does assume some pre-existing familiarity with basic Pilates moves here. In summary, I would highly recommend this workout set, particularly for intermediate level and above Pilates practitioners.
Rating: 5 / 5

This DVD is divided up into sections. You can watch an intro to the workouts, and it will show you how the exercises are done, proper form, etc. After you get the hang of it, you can go into the workout itself. I love that you don’t have to watch the ‘how to’ section every time you work out. The menu is easy to navigate, and allows for easy switching between workouts.

The 20 minute circle workout is awesome. Having the resistance circle adds a lot to the workout, and really forces you to concentrate on your form. I was really sore the first few days after doing the 20 minute workout. Now that the soreness is wearing off, I’ve added the 10 minute sculpting workout and I do them back to back.

Mari Winsor does a great job of explaining the exercises, reminding you to breathe, and reinforcing good form. Simple to follow, and the exercises seem to flow nicely. Great for beginners, these workouts are challenging, yet easy to learn. Its rewarding to see my body toning up in such a short amount of time.

I enjoy this DVD immensly, and it motivates me to get out of bed at 5:30am to work out.
Rating: 4 / 5