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2 – 3 Days Building To Everyday Beginner Program

Program

Build spine strength and mobility through targeted exercises that improve posture and reduce back tension.
Boost daily energy levels with short, effective workouts designed to wake up your body.
Increase flexibility gradually as gentle stretching routines help your muscles feel longer and looser.
Create sustainable habits by starting slow and building confidence with manageable workout days.

Download Schedule

Week 1

MONDAY

Energy Booster Pilates

0-15 min, Back/Spine, Beginner, Core/Abs, No Equipment, Pilates, Strength

TUESDAY

Breathing

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

WEDNESDAY

Breathing

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

THURSDAY

Back Workout For Stronger Back + Good Posture

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

FRIDAY

Breathing

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

SATURDAY

Breathing

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

SUNDAY

Breathing

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

Week 2

MONDAY

Standing Spine & Shoulders Focus Warm Up

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

TUESDAY

Breathing

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

WEDNESDAY

Breathing

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

THURSDAY

Gentle Guide

0-15 min, Beginner, Flow, Full Body, No Equipment, Pilates

FRIDAY

Breathing

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

SATURDAY

Breathing

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

SUNDAY

Breathing

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

Week 3

MONDAY

Express Everyday Core

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

TUESDAY

Breathing

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

WEDNESDAY

Express Everyday Back

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

THURSDAY

Breathing

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

FRIDAY

Pilates Flow for Stuck Muscles

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

SATURDAY

Breathing

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

SUNDAY

Breathing

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

Week 4

MONDAY

Hips & Core

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

TUESDAY

Breathing

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

WEDNESDAY

Express Everyday Spine

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

THURSDAY

Breathing

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

FRIDAY

Stretch Routine

0-15 min, Beginner, Full Body, Mobility, No Equipment, Pilates, Stretch

SATURDAY

Breathing

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

SUNDAY

Breathing

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

Bonus Sessions

Breathing

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

Pilates Abs Strengthening Exercises

0-15 min, Beginner, Intermediate, No Equipment, Pilates, Stretch

Spine Mobility

0-15 min, Absolute Beginner, Back/Spine, Mobility, No Equipment, Pilates

Standing Flow 1

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

Shoulder Stretch

0-15 min, Absolute Beginner, No Equipment, Pilates, Stretch, Upper Body

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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