Beginner Short Flow Program 1.0

1
  • Build strength in your core while toning your entire body.
  • Create consistency with quick sessions that fit any schedule.
  • Improve coordination and deepen your mind-body connection through movement.
  • Perfect for beginners or anyone returning after a break from exercise.
Download Schedule

Week 1

MONDAY

Short Flow 1 Beginner

Short Flow 1

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

TUESDAY

Breathing

Breathing

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

WEDNESDAY

Back Flow

Back Flow 1

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

THURSDAY

Breathing

Breathing

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

FRIDAY

Hip Flow 1 Beginner

Hip Flow 1

15-25 min, Beginner, Core/Abs, Flow, Lower Body, No Equipment, Pilates, Strength

SATURDAY

Breathing

Breathing

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

SUNDAY

Breathing

Breathing

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

Week 2

MONDAY

Stretch Flow

Stretch Flow 1

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

TUESDAY

Breathing

Breathing

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

WEDNESDAY

Standing Flow 1 Beginner

Standing Flow 1

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

THURSDAY

Breathing

Breathing

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

FRIDAY

Spine Flow

Spine Flow 1

15-25 min, Back/Spine, Beginner, Flow, No Equipment

SATURDAY

Breathing

Breathing

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

SUNDAY

Breathing

Breathing

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

Week 3

MONDAY

Hip Flow 1 Beginner

Hip Flow 1

15-25 min, Beginner, Core/Abs, Flow, Lower Body, No Equipment, Pilates, Strength

TUESDAY

Breathing

Breathing

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

WEDNESDAY

Back Flow

Back Flow 1

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

THURSDAY

Breathing

Breathing

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

FRIDAY

Stretch Flow

Stretch Flow 1

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

SATURDAY

Breathing

Breathing

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

SUNDAY

Breathing

Breathing

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

Week 4

MONDAY

Short Flow 1 Beginner

Short Flow 1

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

TUESDAY

Breathing

Breathing

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

WEDNESDAY

Standing Flow 1 Beginner

Standing Flow 1

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

THURSDAY

Breathing

Breathing

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

FRIDAY

Spine Flow

Spine Flow 1

15-25 min, Back/Spine, Beginner, Flow, No Equipment

SATURDAY

Breathing

Breathing

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

SUNDAY

Breathing

Breathing

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

Bonus Sessions

0616 10 min Breathing with Anseila

Breathing

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

Hips Mobility 1

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

Full Body Stretch

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

Pelvis Mobility

0-15 min, Absolute Beginner, Lower Body, Mobility, No Equipment, Pilates
Shoulder Thoracic Spine Mobility

Shoulder & Thoracic Spine Mobility

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