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Sadie Lee Thomas in Onesie Shares "Body Shaking" 10-Minute Pilates Style Workout 

This set will get you a Pilates body without having to step onto a reformer. 
FACT CHECKED BY Christopher Roback

Do you want a Pilates body without having to pay hundreds of dollars a month at a studio? Sadielee Thomas is famous for sharing her totally doable at-home workouts on social media. As part of her "10-Day Pilates-Inspired Foam Roller Challenge," the influencer and NASM Certified Personal Trainer recently unveiled a 10-minute pilates style workout that you can do in the comfort of your own home, without a reformer. "This Pilates Reformer inspired full body workout will leave your body shaking in just 10 minutes!" she writes in the caption. Here is everything you need to know about how to do the workout. 

Pilates-Style Workout

For her "Full Body Strength," she recommends 45 seconds on 15 seconds off for 5 rounds with 30 seconds of rest between rounds. Here is the workout, which she demonstrates in the clips. 

  1. Kneeling quad stretch
  2. Static single leg lunge with chest opener
  3. Side-lying leg swings
  4. Windshield wipers on foam roller

Glute Workout

Bodyweight exercises - fitness woman doing fire hydrants legs kickbacks. Active girl training glute muscles raising one leg to the side and back for strength training in outdoor gym on grass floor.

Sadielee recently shared a glute workout, recommending 12 to 15 reps and 2 to 3 rounds "depending on your fitness level."

  1. Donkey kicks
  2. Side-lying leg extensions
  3. Standing glute kick back
  4. Fire hydrants
  5. Static glute bridge abductions

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Walking Workout

Sadielee enjoys walking on the treadmill and recently shared a 50-minute walking workout. "Experience the ultimate blend of speed, incline, and interval challenges," she wrote in in the caption.  

  1. 5 min warm up – 3.5 speed
  2. 10 min steady pace – 4.0 speed
  3. 7 min incline walk – 3.5 speed
  4. 5 min moderate pace – 3.5 speed
  5. 8 min interval walk – 3.0 ~ 3.5 speed
  6. 10 min speed variation – 4.0 ~ 4.5 speed
  7. 5 min cool down 3.0 ~ 3.5 speed

Core Workout

If you want abs like Sadielee, try her core workout, recently shared via her Instagram. "This particular workout didn't single-handedly transform my core. However, incorporating movements like these, along with a diet tailored to my goals, was pivotal in achieving core transformation post-pregnancy," she wrote, recommending 12 to 15 reps and 2 to 3 rounds "depending on fitness level."

  1. Squat chops
  2. Dumbbell windmills
  3. Dumbbell around the world
  4. Single-leg knee drive

Related: Brianna Joye in Exercise Set Reveals 3 Moves to Shape Your Arms and Waistline

Here Is What She Eats in a Day

Sadielee recently gave her followers a glimpse at her daily diet, which doesn't involve any meal prep and enables her to hit her macros.  "I need quick, efficient, and easy to grab but I also want it to taste yummy. My goal with nutrition right now is to just hit about 1g of protein per lb of body weight!" she says. She starts with yogurt and a Fairlife protein chocolate milk. For lunch she eats an "adult lunchables," which she makes with sliced turkey, cheese, edamame, grapes, nuts, and healthy crackers. For dinner she has Chicken Kofta with Tzatziki and lemon rice. She finishes her day off with dessert, a cashew butter dark chocolate bar, and a "sleepy girl mocktail," made with cherry juice and Poppi soda. 

💪🔥Body Booster: If you want to get into shape without having to leave your home, find an online fitness trainer who regularly shares workouts on social media and start trying them out. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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