28 Day BASI Pilates Intermediate Training Program

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  • 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

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