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3 – 4 Days Building To Everyday Intermediate

Program

Master challenging moves while keeping your practice fun and doable every single day.
Transform your body by building real strength through consistent intermediate pilates sessions.
Discover new strength with structured sessions that challenge you beyond beginner basics.
Boost your confidence as you tackle harder poses and feel your body getting stronger each week

Download Schedule

Week 1

MONDAY

Short Flow Mat 1

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

TUESDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

WEDNESDAY

Spine Flow 1

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

THURSDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

FRIDAY

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Hip Flow 1

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

SATURDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

SUNDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

Week 2

MONDAY

Abdominal Flow 1

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

TUESDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

WEDNESDAY

Spinal Rotation & Lateral Flexion

25-40 min, Back/Spine, Beginner, Mobility, No Equipment, Pilates

THURSDAY

Express Strong Upper

0-15 min, Breathe, Intermediate, No Equipment, Pilates

FRIDAY

Back Flow 2

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

SATURDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

SUNDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

Week 3

MONDAY

Obliques Strength

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

TUESDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

WEDNESDAY

Hip Mobility

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

THURSDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

FRIDAY

Standing Pilates Abs

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

SATURDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

SUNDAY

Shoulder Stretch

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

Week 4

MONDAY

Hip Extensors Strength

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

TUESDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

WEDNESDAY

Abdominal Flow 2

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

THURSDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

FRIDAY

Standing Pilates

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

SATURDAY

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates

SUNDAY

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Shoulder & Upper Chest Stretch

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

Bonus Sessions

Breathing

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

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Full Body Workout

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

Back Flow 1

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

Legs Flow

15-25 min, Beginner, Breathe, Lower Body, No Equipment, Pilates, Standing

Full Body Stretch

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

Flow with Mira Membership & App

Everybody deserves to feel good. Energize your body confidence, and be a stronger, happier, or even more youthful you. Join everyone from around the world and share in your love for movement, life, and Pilates.

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