As the weekend winds down, many of us feel a mix of relaxation and anticipation for the week ahead. But what if you could turn your Sunday evening into a secret weapon for your wellbeing?

Welcome to the world of Sunday night planning—a simple but transformative habit that helps you create space for health, movement, and productivity throughout the week.

The Power of Sunday Planning

Sunday planning is more than just ticking off a to-do list. It’s about creating a personalised roadmap that aligns with your fitness and wellness goals, reduces stress, and sets the tone for a calm, focused start to the week.

Here’s how it can elevate your week:

1. Gain Clarity and Direction

By setting aside time on Sunday to review and plan your week, you start Monday with clear priorities. This intentional focus cuts down on decision fatigue and is shown to help you move through your week with momentum. 

2. Improve Time Management

Sunday planning helps you structure your days so you’re not just reacting—you’re in control. This includes planning your workouts, prepping meals, and blocking out time for rest, so you’re more likely to stay consistent with your wellness habits.

3. Reduce Stress and Overwhelm

There’s something powerful about going to bed Sunday night knowing you’re ready for Monday. You’ll feel more prepared, centred, and confident. Plus, carving out time for what matters most helps restore your work-life balance.

How to Create a Sunday Planning Routine That Supports Your Health

Start small, stay consistent, and build a Sunday routine that works for your lifestyle. Here are six steps to get started:

1. Reflect on the Past Week

Take five minutes to look back—what felt good? What drained you? This mini review is a simple way to identify what’s working and where you might need to adjust.

2. Set Intentional Goals

Think beyond work. What do you want to prioritise in your week? Include wellness-focused goals like morning movement, mindful meals, or winding down with less screen time.

3. Plan Your Meals in Advance

Mapping out your meals for the week saves you time, reduces midweek stress, and supports consistent, nourishing habits.

4. Schedule Your Workouts

Book your workouts like you would a meeting—with yourself. Whether you’re into Pilates, yoga, or strength training, locking it into your calendar helps turn good intentions into action. Want to make your workouts even more motivating? Discover our range of home and studio weights here, fitness equipment that you will actually want to use! Ankle weights, Pilates rings, and resistance bands—perfect for quick sessions that still deliver results.

5. Reset Your Space

Spend 15–20 minutes resetting key areas like your kitchen, workout zone, or desk. A tidy space equals a calmer mind—and a smoother week ahead.

6. Prep for Monday

Lay out your clothes, prep your gym bag, and get your breakfast ready. These little tasks might seem small, but they make your Monday morning feel like a breeze. 

Refresh your space with our beautifully designed Fitness Mats—functional, stylish, and perfect for creating a calming corner to move, stretch, or journal.

Make It Your Own

Your Sunday routine doesn’t need to be picture-perfect—it just needs to work for you. Whether it’s journaling with a cup of tea or meal prepping while your favourite playlist plays in the background, build a rhythm that feels good and sustainable.

Final Thoughts

By taking a little time on Sunday to plan ahead, you’re investing in a week that supports your goals, energy, and peace of mind. Health and fitness don’t happen by accident—they happen by design.

Ready to turn Sunday into your favourite ritual? Explore the Amp Wellbeing Collection and find tools that help you move, plan, and reset—your way.

So pour yourself a relaxing drink, grab your planner, and start shaping the week you want to have.

If you want to enhance your Pilates practice or add a fresh, effective twist to your fitness routine, incorporating Weighted Pilates balls is the way to go. These compact, versatile tools are perfect for increasing resistance, boosting core engagement, and promoting overall body strength and stability.

Whether you're a Pilates enthusiast or a beginner exploring fitness with weighted equipment, this routine offers a balanced blend of strength training, core activation, flexibility, and relaxation. Plus, it’s low-impact, making it accessible to all fitness levels and ages.

Why Use Weighted Pilates Balls?

Weighted Pilates balls are small but mighty. They add resistance to traditional Pilates exercises, enhancing their benefits by:

• Engaging deeper muscle fibres
• Improving balance and stability
• Supporting joint mobility
• Boosting calorie burn and metabolism

By integrating these weighted balls into your workout, you’ll notice significant improvements in muscle tone, core strength, and functional fitness, all while enjoying a safe, joint-friendly exercise. Plus they are gorgeous to hold and fit in the palm of your hand, making them easy, comfortable and enjoyable to use.

35-40 Minute Weighted Pilates Ball Workout Routine

This Pilates workout is designed to maximise the benefits of incorporating weighted Pilates balls. Perform each exercise slowly and with control, focusing on form and breathwork.

Warm-Up (5 Minutes)

Prepping your body is essential for preventing injuries and improving performance. Start with these Standing Roll Downs to wake up your spine and core.

Standing Roll Downs with Weighted Ball

Stand tall with feet hip-width apart, holding the weighted ball in both hands.

Inhale as you reach the ball overhead, and exhale as you roll down, vertebra by vertebra, bringing the ball towards the floor.

Inhale at the bottom, and exhale as you roll back up, stacking your spine.

Repeat 6 times to increase mobility and warm up your body.

You could always do these seated as well.

Core Activation (8 Minutes)

Target and strengthen your core muscles with these focused moves.

Ball Roll-Ups

• Lie on your back, legs extended, holding the weighted ball above your head.
• Inhale as you curl up, bringing the ball forward.
• Exhale as you stretch toward your feet, keeping control.
• Reverse the motion slowly and repeat 8 times.

Oblique Twists with Ball

• Sit with knees bent, feet flat, holding the ball at chest level.
• Lean back slightly, twisting your torso to the right to tap the ball beside your hip.
• Return to the center and twist to the left.
• Perform 10 twists per side to strengthen obliques.

Strength and Stability (10 Minutes)

Build strength and balance with these powerful, controlled exercises.

Weighted Bridge

• Lie on your back with knees bent, feet flat, holding the balls on your hips.
• Inhale to press through your feet, lifting your hips into a bridge.
• Exhale to slowly lower back down.
• Perform 10-12 reps to target glutes and hamstrings.

Single-Leg Dead Bug with Ball

• Start on your back with arms holding the ball overhead and legs in a table top position.
• Lower your right leg and left arm simultaneously, keeping your core engaged.
• Return to start and switch sides.
• Perform 8-10 reps per side.

Upper Body Focus (8 Minutes)

Tone and strengthen your upper body with these exercises.

Ball Chest Press

• Lie on your back, knees bent, holding the ball at chest level.
• Inhale as you press the ball up.
• Exhale to slowly lower it back.

Perform 10-12 reps for stronger shoulders and chest.

Tricep Extension with Ball

• Sit or stand, holding the ball overhead.
• Inhale as you bend your elbows to lower the ball behind your head.
• Exhale to straighten arms.
• Perform 10-12 reps for sculpted triceps.

Lower Body Focus (8 Minutes)

Strengthen and tone your legs while improving stability.

Ball Squat Hold

• Stand with feet shoulder-width apart, holding the ball at chest height.
• Lower into a squat, keeping thighs parallel to the floor.
• Hold for 15-30 seconds, engaging your core, then rise back up.
• Repeat 3-5 times.

Lateral Lunge with Ball

• Hold the ball at chest level and step out into a side lunge.
• Lower the ball toward your knee and push off to return to standing.
• Perform 8-10 reps per side.

Cool Down (5 Minutes)

Relax and stretch to improve flexibility and aid recovery.

Seated Forward Fold with Ball

• Sit with your legs extended, holding the ball.
• Lengthen your spine on an inhale, and fold forward on an exhale, reaching the ball toward your feet.
• Hold for 20-30 seconds.

Seated Spine Twist with Ball

• Sit cross-legged or with legs extended, holding the ball at chest level.
• Twist your torso to the right, exhaling, and return to center on an inhale.
• Repeat 5-6 twists per side.

Key Benefits of This Workout

This workout is a game-changer for anyone looking to level up their fitness routine with minimal equipment. Here’s what you can expect:

Improved Muscle Tone and Strength – Sculpt your body with added resistance from the weighted balls.

Enhanced Core Stability – Build a stronger, more functional core.

Increased Balance and Coordination – Improve everyday movements and athletic performance.

Boosted Flexibility – Stretch dynamically for better joint mobility.

Higher Calorie Burn – Elevate your metabolism and manage weight.

Stress Relief – Embrace mindful movement to reduce tension and feel centred.

Looking for more?

For more Weighted Pilates Ball workouts, try this 10 minute upper body sculpt with Lauren Swadling of @barresculptpilates.

Why Save This Routine?

This Weighted Pilates Balls Workout Routine is not only effective but also enjoyable and easy to adapt to any fitness level. Please share it with friends and family to inspire them to prioritise fitness. By saving this guide, you'll always have a go-to workout for days when you want a full-body challenge with minimal equipment.

Embrace the transformative benefits of this workout today—your body and mind will thank you!

Written by Mia Barnes

Starting a fitness routine doesn’t have to mean overhauling your entire life. The key to true success is making small changes that fit your current schedule, not disrupt it. Here’s how to build a routine you’ll actually stick to.

Set Clear, Realistic Goals

What do you really want from your fitness routine? Maybe you want more energy to play with your kids, improve your mood, or complete that 5K. Whatever it is, write it down. Goals give you direction, keep your motivation up, and give you something to work toward.

Pick Activities You Actually Enjoy

As much as 60% of American adults don’t get enough movement in their daily lives. A big reason for that is exercise often feels like a chore. This is why it’s so important to find something you genuinely love and look forward to. You’re much more likely to stick to something if you actually enjoy doing it.

If the idea of going to the gym makes you groan, don’t force it. Go hiking or biking if you love being outdoors. Those who prefer low-impact workouts could try swimming or Pilates. The more fun it is to you, the less it’ll feel like an obligation.

Schedule It Like an Appointment

You wouldn’t cancel a doctor’s appointment or skip a work meeting, so don’t miss your workout time, either. Pick a time of day that works best for you — maybe that’s early mornings before the chaos starts or evenings after work as a way to unwind. Add it to your calendar, set a reminder, and treat it like an important meeting with yourself.

If mornings aren’t your thing, don’t force it. Find the time that works for your energy levels.

Start Small and Build Up

It’s easy to get overexcited and try to do too much too soon, but that’s a fast track to burnout. Start with something manageable, like 20 minutes a few times a week. Once you’ve built the habit, you can gradually increase the time or intensity.

Keep Your Gear Handy

Make things as easy for yourself as possible. Lay out your workout clothes the night before, or keep a gym bag in your car. If everything’s ready to go, you’re less likely to come up with excuses. The goal is to reduce any barriers that might stop you from getting started.

Don’t let social media convince you you need fancy equipment or luxury gym memberships. Bodyweight exercises are a perfect way to get started without breaking the bank.

Recruit a Workout Buddy

Finding someone to work out with is a fantastic way to stay accountable. Whether you join a fitness class, go for regular walks with a friend, or find a running group, turning workouts into a social activity can help combat loneliness while boosting motivation. Sharing goals and cheering each other on when the session gets tough can make all the difference. Plus, knowing someone is counting on you to show up is an excellent way to stay consistent.

Track Your Progress

Seeing how far you’ve come can be incredibly motivating. Use a fitness app, journal, progress photos, or even just mark days on a calendar. Keep track of what you did, how you felt, and any improvements you’ve noticed. It’s not just about numbers — celebrate non-scale victories like feeling more energetic or noticing your mood improve.

Here are some motivation boosters that may help:

●      Set mini goals, like completing three workouts a week.

●      Reward yourself for reaching milestones. You could treat yourself to a nice dinner or buy those leggings you’ve been eyeing.

●      Create a playlist of your favourite upbeat songs. Research has shown choosing your own workout playlist can boost your performance and enjoyment.

●      Change your routine when you feel bored. Try a new workout class or a different running route to spice things up.

Try to Be Flexible

Some days won’t go as planned, and that’s OK. Life gets busy, and missing a workout doesn't mean you’ve failed. The trick is to adjust without guilt.

If you can’t fit in a full workout, even five or 10 minutes of movement is better than nothing. Focus on consistency over perfection.

Bringing It All Together

You don’t need to flip your life upside down to build a solid fitness routine. Focusing on small, sustainable steps and giving yourself room to adjust is the best way to create a natural habit.

Get started today!

Keeping your child healthy and strong means balancing a good diet and enough physical activity. Exercise supports growth, posture and joint health — especially in developing years.

Luckily, children love yoga’s unique movements since they can explore just how extraordinary their bodies are. Kids’ yoga positions are often inspired by animals or familiar objects, making them easy to remember and fun to try.

Physical movement is vital for children to develop fully functioning bodies. The World Health Organization recommends that kids get at least 60 minutes of moderate to high-intensity exercise daily. However, only 24% of 6- to 17-year-olds achieve this goal.

Here are the best introductory yoga postures to get your child moving.

1. Criss-Cross Applesauce Seated Pose
Undo hours of sitting at a desk in a classroom and improve children's spinal pressure and posture with this seated pose.

Slouching can increase spinal stress by 113%, causing severe back pain. Advise your child to:

• Sit on the floor, find your seat bones and place your weight over them.
• Cross your legs, positioning your knees to touch the ground.
• Raise your arms to place your palms together in front of your heart or over your head like a lamp.
• Hold for five seconds.

Tip: If your child struggles to cross your legs, have them move their feet further forward until they can.

2. Ships Ahoy
The boat pose is easy, strengthening the core while improving balance. Advise your child to:

• Slide your ankles forward more from the seated pose until your legs are straight.
• Move your arms forward until they are level with the floor.
• Rock back on your tailbone and raise your legs a few inches off the floor.
• Hold for five seconds.

Tip: Have your child tighten their stomach muscles to raise their legs.

3. The Cobra

The snake posture is fun for kids and has impressive health benefits. It reverses the damage of sitting hunched over schoolwork. Advise your child to:

• Lie on your stomach on the floor.
• Point your toes down as you slide your hands up along the ground until they are below your shoulders, palms down.
• Raise yourself on your hands, keeping your lower body on the ground. Arch your back upwards and back, letting your head hang until you look like a cobra ready to strike.
• Hold for three seconds, exhale and lower yourself back to the ground. Rest a moment, then repeat four more times.

Tip: Kids who struggle to lift themselves can place their hands further away from their body while staying in line with their shoulders.

4. The Whale
Here’s a fun position to try. It’s excellent for stretching stomach muscles and opening the chest. Advise your child to:

• Exhale from the cobra and lie still for a few moments. Bend your knees as you bring your heels to your buttocks.
• Fold your hands toward your hips, raising them backward to grab your ankles.
• Raise your chest upward, pulling your head toward your feet.
• Rock forward and backward like a little boat or whale in the ocean if you can.

Tip: If your child can’t grab their ankles, tie old socks to them. Have them pull the socks a bit closer each time.

5. The Butterfly
The popular butterfly pose is ideal for opening hips and increasing flexibility. Long periods of sitting decrease hip mobility by 6.1 degrees. Advise your child to:

Sit on your seat bones with your legs crossed.
Place your hands on your ankles, but as you tip forward, make sure your back stays straight as a table.
Next, let the soles of your feet touch.
Finally, bring your hands to your knees, raising and lowering your knees like butterfly wings.

Tip: If your kid can’t get their feet together, move them away from their body until they can.

Each time they practice, they can press their knees a little bit closer to the floor.

Help Your Kids Make the Most of Yoga
Adding yoga to your kid’s daily physical routine helps improve their focus, breathing and spinal health, which supports their overall well-being. Encourage your child to try these five easy postures, increasing their range and reach every time until they feel comfortable. Before long, they’ll be confident in their ability to strike a pose!

Ready to amp up your Pilates practice? The resistance of our ankle wrist weights and Pilates bars added to an already great workout will help take it up another level for greater strength and endurance. This full-body workout is designed to sculpt, tone, and strengthen the body from head to toe with Amp ankle and wrist weights combined with 1.5kg Pilates bars (3kg pair). This is an ideal routine for both a new and a seasoned Pilates enthusiast, where many muscle groups are engaged at a time to enhance balance, flexibility, and strength.

We now come to this effective empowering Pilates workout routine, great for working out at home. Get going with a mat, weights, and bars!

Warm-Up (5 minutes)

Start off with a soft, gentle warm-up to get the body ready and blood flowing. Light stretching, arm circles, or marching to get going. This really helps the workout have more impact when you get started. Now you are ready, let's go!

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Find the full workout post on Instagram here.

Full Body Express Pilates Routine

Each exercise has 10-12 reps to make sure you are targeting every muscle group without overworking one spot. Here's how to perform each one for maximum effect.

Super(wo)man Lifting Weights

• Target muscles: Lower back, glutes, shoulders, core.

• How to do it: Lie face-down on your mat with your arms extended in front, holding onto the Pilates bars. Bring both the arms and legs off the floor, keeping your legs straight, while making sure your core is active throughout the time. At the top of the movement, hold for a second, then lower down, controlled.

• Tip: Pay most attention to squeezing your glutes and maintaining neutrality of your neck, keeping it in line with your spine.

Tricep Push-Back with a Leg Bend

• Target muscles: Triceps, core, glutes.

• How to do it: Stand feet hips-width apart, with your hands grasping a Pilates bar on either side. Slightly bend forward at the hip, bending your elbows at a 90-degree angle. Extend your right leg back while you push both arms back, straightening the elbows. Return to start, then repeat with the opposite leg.

• Tip: Hold your core for stability and ensure that all movements are controlled for maximum burn.

Leg Lift to Shoulder Rock

• Target muscles: Shoulders, core, legs.

• How to do it: Stand tall holding a Pilates bar in each hand at your sides. Lift your right leg up to hip height as you raise the bars to shoulder level. Lower the leg and arms down, then repeat on the other side.
• Tip: Engage your core to keep your balance without swinging arms.

Hydrant

• Target muscles: Glutes, hips, core.

• How to: Start on all fours, with your wrists directly under your shoulders. Keeping the knee bent, lift your right leg out to the side at a 90-degree angle. Lower back down, hovering over the mat. Complete one round and return to the starting position, repeat on the left side.

• Tip: This is where the magic of a strong core comes into play to avoid arching of your lower back.

Hydrant to Leg Extend

• Target muscles: Glutes, core, hamstrings.

• How to do it: From the hydrant position, lift right leg out to side, extension straight. Bend knee to return to hydrant, then lower back down.

• Tip: Engage your core to maintain stability and avoid swaying from one side to the other.

Leg Extend to Diagonal Tap

• Target muscles: Glutes, core, inner thighs.

• How to do it: Start on all fours and extend your right leg straight back. Tap it across to the left diagonally; lift and return to original position. Once you have completed one round on your right leg, return to the start position and repeat with your left leg.

• Tip: Keep core braced to maintain balance without side-to-side rocking.

Knee to Elbow

• Target muscles: Core, obliques, shoulders.

• How to do it: Begin by lying in a high plank with wrists under shoulders. Bring your right knee up toward your right elbow, drawing your obliques in. Return to plank and then repeat with the left knee.

• Tip: Keep hips level and avoid sagging as you bring each knee forward.

Cool Down (5 minutes)

Finish your workout with a well-deserved cool-down, which allows your muscles to catch their breath. Take in seated forward folds, child's pose, or a gentle spinal twist. Breathe deeply, letting your body release tension and celebrate the hard work you've completed!

Pro Tips

• Focus on Control: Pilates focuses a lot on slow, controlled movements that build muscle without strain.
• Engage Your Core: Throughout each exercise, remember to keep your core tight for stability and proper form.
• Breathe Mindfully: Exhale as you lift or extend, and inhale as you return to the starting position.

Why This Workout Works

This full-body Pilates routine is specially designed to engage your entire body while strengthening your core and centre with each exercise. Using Amp's ankle weights, wrist weights, and Pilates weights adds some efficient resistance to each move. Since Pilates is low-impact, it makes for a great choice with regard to exercise that is easy on the joints but very effective at the same time. From the development of strength and firming of muscles to truly mindful sets of exercise one can do at home, this Pilates routine will make sure your workout is well-balanced.

So roll out your mat, gear up with Amp weights and bars, and get ready to experience that rewarding burn from head to toe!

Follow Dan here for more great workouts and Pilates tips and guidance @d.t.pilates.

Written by Mia Barnes

Pilates is arguably one of the hottest trends in fitness today, thanks to its low-impact exercises and accessibility. Beyond its trendy appeal, it offers a comprehensive workout that delivers impressive results. Explore the world of Pilates — its types, benefits and must-have equipment for a successful home workout.

What Is Pilates?
Pilates is a holistic exercise that integrates breath, movement and strength training. Joseph Pilates introduced it in the early 1900s to treat dancers; injuries. Today, it can be practised by anyone who wants to reap its benefits. It offers a way to improve your core through repeated movements. While doing exercises, you’re encouraged to use breathing techniques.

There are two types of Pilates, both of which target specific body parts that help improve spinal alignment and core muscle strength:

• Mat work: Mat Pilates involves a mixture of standing and floor-based exercises.
• Studio: This type of Pilates uses spring-loaded resistance equipment called a reformer machine to help guide the body while doing the exercises.

• Improved posture: Pilates promotes stretching and strengthening, which help improve your range of motion and posture.
• Decreased back pain: It’s effective at alleviating hip and back pain.
• Stronger bones: Pilates exercises can help reduce osteoporosis-related symptoms, making them safe for older adults.
• Reduced stress: Like any other exercise, Pilates can help reduce stress levels by breath awareness.
• Enhanced sports performance: Pilates muscle strengthening, mobilisation and strengthening movements can help boost specific athletic abilities, including muscle strength and speed.
• Reduced pregnancy-related pains: Pilates may help reduce hip pain and promote positive labour and delivery. If you’re pregnant, ask your doctor if this exercise is safe.
• Better lifestyle decisions: Incorporating this practice into your life inspires you to make health-promoting decisions, such as healthy eating, work-life balance and spiritual growth.

Pilates and Yoga with Jade 

@pilatesandyogawithjade

Can You Start Pilates at Any Age?
It’s possible to start at any age. Research shows that older adults who do Pilates experience improved trunk stability, lower limb strength, sleep quality and emotional well-being. This discipline also provides flexibility, allowing you to mix it with your current favourite workout. You can practice it with yoga or tai chi to reap the maximum benefits. If you want to try a yoga- Pilates fusion routine, attend a class before trying it yourself.

Can You Do Pilates at Home?
Yes, you can try mat-based Pilates at home. It’s a beginner-friendly, accessible workout requiring only instructional videos and a few equipment. Discover the basics for your home setup:

• Pilates mat: Your mat should have enough cushion to support your knees, wrists, hands and spine. Choose a mat made from sustainable materials that provide grip and stability.
• Pilates bars: These items provide added resistance and weight to your arm workouts, helping create a lean look to your arms.
• Pilates ball: A Pilates ball supports exercises that activate deep stabilising muscles while providing additional resistance. Choose a ball with an easy-grip texture to make your exercises more bearable.
• Weighted Pilates balls: Our weighted Pilates balls 3kg pair (1.5kg per ball) area ready to help you achieve your strength x Pilates goals. Adding a light and constant resistance to your slow and controlled workouts.
• Space: Find a space with access to natural light. Play music and light a scented candle to make the room more comfortable.

Reap the Benefits of Pilates
Try Pilates if you’re looking for new ways to stay fit and healthy. Some exercises can help target your concerns regardless of your age. Stay consistent, and you’ll achieve your fitness goals in no time.

Are you looking for the best Pilates equipment? Choose from our eco-friendly, beginner-friendly mats, bars, and balls in our Pilates bundle. Support your Pilates journey while taking care of the planet today.