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“Sometimes I don’t hit my targets”: This is what a realistic week of strength-building workouts looks like for a Pilates teacher who is short on time
Welcome to Workout Diaries, a new series where we ask expert trainers to share what a week of exercise looks like for them, helping you find inspiration for your own workout routine.
This week we’re talking to Ashlea McKee, a London-based Pilates instructor who first discovered Pilates while recovering from an injury.
Since then, she’s become a reformer and mat Pilates instructor, teaching at studios across London and online via her app Pilates With Ashlea.
Her weekly workouts are largely low-impact, with a focus on Pilates (of course) as well as strength training. With a hectic work schedule, her routine can often change but she says that’s why Pilates has worked so well for her.
“What I love about Pilates is that you don’t need to do a full hour every single time. You can focus on 20 minutes and get a lot done and still feel so much more energized,” she tells Fit&Well.
Below, McKee shares a realistic week of workouts, followed by some thoughts and advice on how she’s made working out work for her.
Ashlea McKee’s weekly workout routine
Monday 08.00am
20-minute full-body mat Pilates
Tuesday, 12:30pm
50-minute full-body reformer Pilates
Wednesday, 4pm
30-minute walk
Thursday, 6pm
45-minute functional full-body strength class with free weights
Friday, 11am
15-minute reformer Pilates
Saturday, 9am
15-minute full-body mat Pilates
Sunday
Rest
Ashlea McKee’s Q&A
What are your priorities when it comes to working out?
“For me, it comes down to listening to my body and doing the workouts that will make me feel my best and that I’m also going to enjoy.”
“My main workout routine is based on Pilates. I got into Pilates through an injury when I was 18 and I have used Pilates as a tool to maintain my strength and prevent injury from reoccuring.”
What type of workouts do you do?
“It’s really important that I do Pilates not just as a teacher but a student most days. That includes mat-based, reformer and also apparatus classes on a tower when I can get to them as well as utilizing home workouts.
“Using my app, I combine strength and stretch classes when I workout at home.
“I’ve also recently started strength training again, so I’m doing weights classes once or twice a week. I don’t do cardio as much as I should, but I enjoy going to spin classes when I can and I also think walking is underrated—you can make it social with friends and it’s a great way to get out in nature and get fresh air.
“Mindfulness is also hugely important to me. Sound bath and sound healing classes I find incredibly transformative and can help me with sharpness for work. Finding that balance is key—it’s not all about the physical. I also try to prioritise my mental health.”
How often do you aim to work out each week?
“I aim to workout four times per week. That’s a mix of Pilates, strength training and walking.”
Do you usually hit this target?
“Sometimes I don’t hit my target. Sometimes I work out once per week if I have a lot going on with work. Sometimes it’s even more than four if I have the energy and I can fit it in with my schedule.”
“We have to be realistic with our schedules. Although I would love to do movement consistently, it’s something that has to fit in my day.”
How long are your workouts?
“The length of my workouts vary and I think that’s a great way to stay consistent.
“Knowing that you don’t need to do a full 60 minutes—even though that can be great. If you have 20 or 30 minutes, you can still fit in a really effective Pilates session.
“My at-home Pilates workouts are between 20 and 25 minutes. When I go to the studio, the class times for my studios are 50 minutes. My strength classes are 45 minutes and my walks can be anywhere from 30 to 60 minutes, or maybe even longer at the weekend.”
What’s your number one tip for someone looking to develop an effective exercise routine?
“I try to book in my classes early so I’ve got a plan for the week ahead. Sundays are a great time to do that.”
Sign up for the Pilates with Ashlea app here or follow her on Instagram.
