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Morning Pilates Intermediate Program

Program

Release spine tension with gentle flows that create space and mobility.
Strengthen your core through dynamic challenges that build lasting stability.
Power up hips and glutes with targeted work for better movement all day.
Feel energized daily by starting each morning with purposeful, flowing movement.

Download Schedule

Week 1

MONDAY

Pilates Energy

Back/Spine, Flow, Full Body, Intermediate, No Equipment, Stretch

TUESDAY

Breathing

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

WEDNESDAY

Gentle Spine Flow

25-40 min, Back/Spine, Flow, Full Body, Intermediate, No Equipment, Stretch

THURSDAY

Breathing

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

FRIDAY

Body Changes

40+ min, Flow, Full Body, Intermediate, No Equipment, Strength

SATURDAY

Everyday Hips & Glutes Workout

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

SUNDAY

Breathing

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

Week 2

MONDAY

Dynamic Dialogue

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

TUESDAY

Breathing

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

WEDNESDAY

Everyday Spine

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

THURSDAY

Breathing

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

FRIDAY

Full Body Pilates Challenge

25-40 min, Intermediate, Pilates

SATURDAY

Dynamic Spine

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

SUNDAY

Breathing

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

Week 3

MONDAY

Pilates Energy

Back/Spine, Flow, Full Body, Intermediate, No Equipment, Stretch

TUESDAY

Breathing

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

WEDNESDAY

Gentle Spine Flow

25-40 min, Back/Spine, Flow, Full Body, Intermediate, No Equipment, Stretch

THURSDAY

Breathing

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

FRIDAY

Body Changes

40+ min, Flow, Full Body, Intermediate, No Equipment, Strength

SATURDAY

Everyday Hips & Glutes Workout

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

SUNDAY

Breathing

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

Week 4

MONDAY

Dynamic Dialogue

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

TUESDAY

Breathing

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

WEDNESDAY

Everyday Spine

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

THURSDAY

Breathing

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

FRIDAY

Full Body Pilates Challenge

25-40 min, Intermediate, Pilates

SATURDAY

Dynamic Spine

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

SUNDAY

Breathing

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

Bonus Sessions

Breath Work

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

Standing Spine & Shoulders Focus Warm Up

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

Hip Strength

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

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BASI Full Body Pilates

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

Shoulder Stretch

15-25 min, Intermediate, 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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