Intermediate 3.0 Journey

1
  • Deepen your core strength by taking your foundation muscles to the next level of power.
  • Advance your posture by building on your alignment skills for even better daily confidence
  • Enhance breath connection by mastering more complex breathing patterns with challenging movements
  • Progress to new levels by expanding your skills with advanced variations and flows
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

20 Everyday Spine intermediate

Everyday Spine

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

THURSDAY

0616 10 min Breathing with Anseila

Breathing

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

FRIDAY

Hips Strength intermediate

Hips Strength

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

SATURDAY

0249 Hero Image FWM YT Stretch Program Full Body Workout FBW stretch

Total Body Stretch

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

SUNDAY

0616 10 min Breathing with Anseila

Breathing

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

Week 2

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

Everyday Back

Everyday Back

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

THURSDAY

0616 10 min Breathing with Anseila

Breathing

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

FRIDAY

Standing Pilates

Standing Pilates

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

SATURDAY

Lower Body Stretch

Lower Body Stretch

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

SUNDAY

0616 10 min Breathing with Anseila

Breathing

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

Week 3

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

20 Everyday Spine intermediate

Everyday Spine

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

THURSDAY

0616 10 min Breathing with Anseila

Breathing

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

FRIDAY

Hips Strength intermediate

Hips Strength

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

SATURDAY

0249 Hero Image FWM YT Stretch Program Full Body Workout FBW stretch

Total Body Stretch

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

SUNDAY

0616 10 min Breathing with Anseila

Breathing

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

Week 4

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

Everyday Back

Everyday Back

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

THURSDAY

0616 10 min Breathing with Anseila

Breathing

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

FRIDAY

Standing Pilates

Standing Pilates

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

SATURDAY

Lower Body Stretch

Lower Body Stretch

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

SUNDAY

0616 10 min Breathing with Anseila

Breathing

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

Bonus Sessions

0Breath WorkIntermediate

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates
566d301 a600 7463 8b16 4efecf8ab1 0476 10 min Abdominal Strength

Abdominal Strength

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

Stretch Flow 1

15-25 min, Beginner, Flow, Full Body, No Equipment, Pilates
0476 15 min Standing Flow

Standing Flow 1

15-25 min, Flow, Full Body, Intermediate, No Equipment, Pilates, Standing
20 Mat Flow 1 beginner

Mat Flow 1

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