Morning Pilates Intermediate Program

1
  • 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

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