2 – 3 Days Building To Everyday Intermediate Program

1
  • Strengthen your entire body with targeted classes for spine, core, back, and full-body conditioning.
  • Build sustainable habits by practicing 2-3 days per week over four progressive weeks.
  • Progress with confidence as each week layers new skills onto your growing foundation.
  • Customize your journey with bonus classes you can add on active rest days.
Download Schedule

Week 1

MONDAY

Quick Flow 1

15-25 min, Core/Abs, Flow, Full Body, Intermediate, No Equipment, Pilates, Strength

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Quick Flow 2

15-25 min, Beginner, Flow, Full Body, Intermediate, No Equipment, Pilates

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Week 2

MONDAY

Standing Flow 1

15-25 min, Flow, Full Body, Intermediate, No Equipment, Pilates, Standing

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Standing Flow 2

15-25 min, Flow, Full Body, Intermediate, No Equipment, Pilates, Standing

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Week 3

MONDAY

Express Everyday Spine

15-25 min, Back/Spine, Intermediate, No Equipment, Pilates, Strength

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Everyday Core

15-25 min, Core/Abs, Intermediate, Pilates, Strength

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Everyday Back

15-25 min, Intermediate, No Equipment, Pilates, Strength, Upper Body

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Week 4

MONDAY

Full Back Strength

15-25 min, Intermediate, No Equipment, Pilates, Strength, Upper Body

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Full Body Workout

15-25 min, Full Body, Intermediate, No Equipment, Pilates, Strength

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Full Body Release

15-25 min, Full Body, Intermediate, No Equipment, Stretch

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Bonus Sessions

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Short Flow Mat 1

15-25 min, Flow, Full Body, Intermediate, No Equipment, Pilates, Strength

Abdominal Flow 1

15-25 min, Core/Abs, Flow, Intermediate, No Equipment, Pilates, Strength

Hip Mobility

15-25 min, Intermediate, Lower Body, Mobility, No Equipment, Pilates

Shoulder & Upper Chest Stretch

25-40 min, Intermediate, No Equipment, Pilates, Stretch, Upper Body