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28 Day BASI Pilates Intermediate Training Program

Intermediate No Equipment Program

Advance your BASI knowledge by diving deeper into core principles with challenging progressions.
Enhance your precision as strength, flexibility, and control reach new levels of mastery.
Challenge yourself daily with opportunities to refine and perfect the BASI Method.

Download Schedule

Week 1

MONDAY

Quick Full Body Workout

25-40 min, Flow, Full Body, Intermediate, No Equipment, Pilates, Strength

TUESDAY

Breathing

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

WEDNESDAY

Full Body Workout

25-40 min, Flow, Full Body, Intermediate, No Equipment, Pilates

THURSDAY

Breathing

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

FRIDAY

Mat Flow 1

25-40 min, Beginner, Flow, Full Body, No Equipment, Pilates

SATURDAY

Pilates Mat Workout

40+ min, Flow, Full Body, Intermediate, No Equipment, Pilates, Strength

SUNDAY

Breathing

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

Week 2

MONDAY

Full Body Workout

25-40 min, Flow, Full Body, Intermediate, No Equipment, Pilates

TUESDAY

Breathing

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

WEDNESDAY

Fluid Flow

40+ min, Beginner, Flow, Full Body, Intermediate, No Equipment, Pilates

THURSDAY

Breathing

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

FRIDAY

Mat Flow 2

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

SATURDAY

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Reformer On The Mat

40+ min, Flow, Full Body, Intermediate, No Equipment, Pilates

SUNDAY

Breathing

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

Week 3

MONDAY

Quick Full Body Workout

25-40 min, Flow, Full Body, Intermediate, No Equipment, Pilates, Strength

TUESDAY

Breathing

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

WEDNESDAY

Fluid Flow

40+ min, Beginner, Flow, Full Body, Intermediate, No Equipment, Pilates

THURSDAY

Breathing

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

FRIDAY

Mat Flow 1

25-40 min, Beginner, Flow, Full Body, No Equipment, Pilates

SATURDAY

Reformer On The Mat

40+ min, Flow, Full Body, Intermediate, No Equipment, Pilates

SUNDAY

Express Strong Upper

15-25 min, Beginner, Core/Abs, Lower Body, Pilates, Small Equipment, Strength

Week 4

MONDAY

Full Body Workout

25-40 min, Flow, Full Body, Intermediate, No Equipment, Pilates

TUESDAY

Breathing

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

WEDNESDAY

Full Body Workout

25-40 min, Flow, Full Body, Intermediate, No Equipment, Pilates

THURSDAY

Breathing

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

FRIDAY

Mat Flow 2

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

SATURDAY

Pilates Mat Workout

40+ min, Flow, Full Body, Intermediate, No Equipment, Pilates, Strength

SUNDAY

Breathing

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

Bonus Sessions

Abdominal Strength

0-15 min, Core/Abs, Intermediate, No Equipment, Pilates, Strength

Standing Flow 1

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

Shoulder & Thoracic Spine Mobility

15-25 min, Back/Spine, Beginner, Mobility, No Equipment, Pilates, Upper Body

Full Body Stretch

15-25 min, Beginner, Full Body, No Equipment, Pilates, Stretch

Quick Pilates 1

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

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