Pilates Wunda Chair Workout with Alisa Wyatt

Pilates Does Wundas

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Go for a ride on the Wunda Chair that will leave you a sweaty mess! Alisa and pro-athlete Brooke Niles practice a nonstop workout that will challenge you regardless of your level of skill. For some of the trickier exercises Alisa begins with a more stable variation to provide the opportunity to learn and gain strength before moving on to a lighter spring. She also repeats a few key moves on a different setting for new discoveries. The Wunda Chair works wonders for creating a balanced, strong physique, ready to take on any demand you test it with. Setup: This workout begins with the chair placed against a wall, 2 springs on top, a sticky pad to sit on, and optionally—you can do this exercise without it—a box placed against the wall (a short box from a Reformer or a foam roller can substitute). Alisa uses a mat on the floor and you'll want to keep a towel handy if you tend to sweat.

What Others Are Saying


  1. KarinKrouse 1 year ago

    OMG, I am a sweaty mess just watching while I am cooking, engaging & squeezing & lengthening. Love the flow & intensity Alisa & picked up quite a few jewels in your cueing. One of my favourites to go back to and work out on my own. Love love Pilatesology.

    • Alisa Wyatt Author

      Haha! I’m glad you’re getting a workout just watching Karin, that means you’re really going to be drenched when you jump in :)!

  2. Dinmanfit 2 years ago

    Best chair workout!

  3. Mileta Smith
    Mileta Smith 3 years ago

    Loved this! Great verbal cues! Thank you

  4. Gina Jackson 5 years ago

    Sweet. Especially loved the 8 reps on the Teaser Twist and lightening the springs for the second round of Pull Ups; YES a much needed NY flow.

  5. N1727
    N1727 6 years ago

    This one is my goal <3 for ultimate conditioning, it is a killer 🙂

    • Alisa Wyatt Author

      Thank you, this is one of my favorite workouts, and it definitely get easier if you keep at it!

  6. Dolores Coeck 6 years ago

    Hi Alisa
    This is my favorite workout!

  7. Glenna Nall 7 years ago

    Sweating for SURE. Great workout. Loved the progressive class (working towards pushup varations).

  8. shelleyhornett 7 years ago

    This was a fab workout!How do you make the one arm pulling up look so easy.Any tips???
    Thanks again I am definately a sweaty mess after this one:-)
    Can’t wait for more!!!!!

    • Alisa Wyatt Author

      Thanks Shelley!! The secret to those one arm suckers is hugging your legs together like crazy and rounding your lower back so your stomach can pull you up and you can control the move. The more solid your torso the better because any wiggly parts are dead weight and make you heavier.

  9. rshall 7 years ago

    Excellent wunda chair workout. Yes, I am drenched in sweat, even in a cool workout area. Looking forward to doing advanced!

  10. soul_eil

    Ok, so I made it through, the teasers ….all of them, phew! The twists, so many great challenges built in to this. I love it animal style. This was insane and delicious…I’m beat ;)))
    Nice work Ms Alisa, I haven’t done some of these in a while due to different injuries and how quickly we lose strength. Very motivated to do this again a couple times this week, and get my mojo back ;)))

    • Alisa Wyatt Author

      Ah this is the best reward for a class that kicked my butt too. Thanks for working out with me Sunni, next conference let’s work out together!

  11. soul_eil

    1st off….Alisa, only you can wear white and look so great…2nd hot sweaty mess..YES!! Gonna do this in the morning, but I felt it as I watched 😉 Go Brooke too, nice work chicka! So many challenges and loves in this. I love it when a video makes me wanna go workout now, but it’s night time, and I’ve had some wine…so tomorrow it is.

    • Alisa Wyatt Author

      I want to hear how sweaty you are when you finish this class Sunni, heehee! Thanks for watching with wine :).

  12. Linda 8 years ago

    That is a great workout, Alisa! Thanks so much!

  13. HighBridge 8 years ago

    Wow! Fantastic class, I love how you use more springs to let the body learn the exercise with stability before moving on to advanced versions.

  14. kec500 8 years ago

    I am actually looking forward to Monday so that I can get to my studio and try this. Super fun!!!

  15. agento005 8 years ago

    Hi Alisa great class. It was good to see the instructor as much as i did. Thanks again

    • agento005 8 years ago


      • Alisa Wyatt Author

        I’m so happy to have managed to keep the pace going enough for this class to end up a sweatfest, it’s not easy on the chair, thanks for writing!!

  16. Tbara 8 years ago

    This one was intense! I did my best to keep up and made it through but I’m a hot mess now. Just the challenge I needed today. Yeah definitely shower time. I’ll be coming back to this one again. Great job

  17. lghammerle

    That was such a great workout! I’ve got shaking muscles. I liked the twists and liked how (for a couple of different exercises) you did two arms/legs, then single arm/leg, but then balanced it back out with the two sides again. It took me a while to get your folding like a knife cue. I was wondering what kind of knife is in your kitchen. But then I realized you meant a pocketknife. I think of that movement being like opening and closing a book 🙂

    • Alisa Wyatt Author

      Love it. Your pocketknife confusion reminds one of my favorite teachers who would tell me in a Japanese accent with hilarious timing to ‘banana split’ during Teaser. Laughing in a Teaser only makes it harder!

  18. joesmat 8 years ago

    Alisa – FLYING EAGLE – Would it be considered the mat version of this exercise, if we positioned our hands and liegs as in Swimming, and then keeping the arms straight, press into the heel of the hands to lift your upper body up?

    Your friend Brooke is a credit to Pilates, and her teacher!!!!!

    • joesmat 8 years ago

      Apologies for the errors and incorrect explanation previously…so I will try again!

      FLYING EAGLE – Would it be considered the mat version of this exercise, if we positioned our hands and legs as in SWIMMING and by pressing into the heel of the hands, with arms straight, and then proceed to pull the hands in towards the body thereby bringing the upper body up into extension?
      Thanking you very much Alisa.

      • Alisa Wyatt Author

        Yes! The Flying Eagle is like the Swimming or Swan Dive done with the help of a spring to open the shoulders and train the body to create extension by working against resistance. Whether practicing this movement on the mat or using apparatus (there’s a Flying Eagle on the Cadillac too), you want to think of sliding your shoulder blades down your back as you lift your sternum to create extension in the body. Excellent observation!

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