4 – 5 Days Building To Everyday Intermediate Program

1
  • Step up confidently from 4 to 5 days with intermediate challenges that inspire growth
  • Strengthen your commitment through consistent practice that becomes second nature to you
  • Push your boundaries safely with guided sessions that respect your body’s wisdom
  • Experience real transformation as pilates becomes the foundation of your stronger self
Download Schedule

Week 1

MONDAY

Mat flow inter

Short Flow Mat 1

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

TUESDAY

0616 10 min Breathing with Anseila

Breathing

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

WEDNESDAY

Abdominal Flow

Abdominal Flow 2

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

THURSDAY

0616 10 min Breathing with Anseila

Breathing

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

FRIDAY

20 Hip Flow 2 intermediate

Hip Flow 2

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

SATURDAY

0616 10 min Breathing with Anseila

Breathing

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

SUNDAY

Standing Pilates

Standing Pilates

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

Week 2

MONDAY

C2a64cb 7c 356 18e2 580ec4debc1c 0524 20 Express Core Connect

Express Core Connect

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

TUESDAY

0616 10 min Breathing with Anseila

Breathing

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

WEDNESDAY

512 Standing Pilates Abs Intermediate

Standing Pilates Abs

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

THURSDAY

0616 10 min Breathing with Anseila

Breathing

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

FRIDAY

Spinal Rotation & Lateral Flexion

Spinal Rotation & Lateral Flexion

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

SATURDAY

0616 10 min Breathing with Anseila

Breathing

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

SUNDAY

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Shoulder Stretch

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

Week 3

MONDAY

Mat Flow

Mat Flow 2

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

TUESDAY

0616 10 min Breathing with Anseila

Breathing

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

WEDNESDAY

Full Core Strength

Full Core Strength

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

THURSDAY

0616 10 min Breathing with Anseila

Breathing

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

FRIDAY

I6BbSWeQQfGwnOYx8Rm5 Thumbnail 0248 upper chest shoulder

Shoulder & Upper Chest Stretch

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

SATURDAY

Hip Mobility

Hip Mobility

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

SUNDAY

Arms Flow

Arms Flow

15-25 min, Flow, Intermediate, Pilates, Small Equipment, Upper Body

Week 4

MONDAY

Mat Flow

Mat Flow 3

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

TUESDAY

0616 10 min Breathing with Anseila

Breathing

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

WEDNESDAY

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Core Centric

15-25 min, Core/Abs, Intermediate, Pilates, Small Equipment, Strength, Stretch

THURSDAY

0616 10 min Breathing with Anseila

Breathing

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

FRIDAY

Back Flow

Back Flow 2

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

SATURDAY

Spine Flow

Spine Flow 2

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

SUNDAY

348 Standing Pilates With Weights Intermediate

Standing Pilates With Weights

15-25 min, Full Body, Intermediate, Pilates, Small Equipment, Standing

Bonus Sessions

Breathing

Breathing

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

Full Body Workout

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

Back Flow 1

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

Legs Flow

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

Full Body Stretch

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