Strong Foundation : Intermediate Program

Build on the foundation you’ve already laid and discover how much steadier your body has become
Deepen your strength with more demanding movement that stays controlled, precise, and never a fight
Ask more of yourself from a place of readiness, not pressure, and feel your body rise to meet it
Trust the quiet capability you’ve earned and let it carry you into work that feels genuinely yours

Week 1

MONDAY

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

TUESDAY

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

THURSDAY

15-25 min, Full Body, Intermediate, No Equipment, Recovery, Stretch

SATURDAY

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

SUNDAY

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

TUESDAY

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

THURSDAY

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

SATURDAY

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

SUNDAY

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

TUESDAY

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

THURSDAY