Intermediate
The Intermediate level is the foundation for building a strong, well balanced body with good biomechanics. Most of the exercises consist mainly of small, precise movements to wake up specific muscles that are often hard to reach because of muscle imbalance. By the end of this level, you should learn how to find your neutral spine, breathe well using your diaphragms, and start understanding how to stabilize your trunk while moving your limbs. Even if you are more advanced, I guarantee you will learn new ways to turn on muscles you didn't even know existed.
-
Friday 12/5 - Full Body With A Chair
A 30 minute, full body workout that leaves no muscle behind while using one of the most common household objects, a chair.
Props Needed: A chair
Level: 1 Intermediate
-
Wednesday 12/3 - Target & Tone
Use the Pilates ball to target and tone your full body in a very specific, strategic way.
Props Needed: A Pilates ball
Level: Intermediate/Advanced
-
Lower Body With Ball & Wall
Efficiently and effectively target the lower body while mobilizing the hips in every direction. This will help you build better bone density and improve your balance all while strengthening and sculpting the glutes and thighs.
Props Needed: A Pilates ball and a wall
Level: 1 Intermediate
-
Posterior Chain Party
Lift and tone the back body (glutes, hamstrings, and low back) using only your own bodyweight.
Props Needed: None
Level: All levels
-
Quick Cardio
Adding 10 minutes of anaerobic intervals into your routine can be just the right amount of cardio without the "interference effect" of adding too much stress to your system where it does more harm than good. Try adding this short series into your regimen 1-2 times a week and see how you feel.
Pr...
-
Standing Arm Series
Reverse forward rounded posture with this quick, but effective series to open up the chest and target the muscles of the mid back, triceps, and lats. Perfect after sitting for long periods of time or breastfeeding.
Props Needed: Optional 1-3lb weights.
Level: Beginner/ Intermediate
-
Peaches For Breakfast
Kourtney's current favorite "quickie" glute series using a pair of ankle weights.
Props Needed: A pair of 1-3 lb ankle weights
Level: All levels
-
Inner Thigh High
A workout to target and tone the inner thighs using the magic circle.
Props Needed: A Pilates ring
Level: Beginner/Intermediate
-
Core Focused Full Body
A full body workout designed to help you connect deeper to your body's powerhouse with every movement.
Props Needed: A Pilates ball and pair of gliders
Level: 1 Intermediate
-
Bridge Series For Pelvic Floor And Glutes
Glute bridges are one of the number one exercise to train your glutes, deep core, and pelvic floor. Learn how to perform them correctly.
Props Needed: Pilates Ball or can be done with only body weight.
Level: 1 Intermediate
-
Full Body With Pilates Ball
Don't underestimate small, precise movements. This workout will leave your muscles shaking and also help your body start functioning as a system.
Props Needed: Pilates ball (substitute with a firm, small pillow)
Level: Intermediate
-
Posture Corrector
Reverse forward rounded posture with these three upper body exercises which can be done standing or sitting.
Props Needed: 1 light weight resistance band
Level: Beginner/ Intermediate
-
Full Body With Magic Circle
Perfect your form and tap into hard to reach muscles like your inner thighs and pelvic floor.
Props Needed: Pilates ring (magic circle)
Level: Intermediate
-
Lower Body With Bands
Mobilize and work the entire hip complex, while also using the muscles of the deep core and arms to help stabilize the trunk.
Props Needed: One light or medium resistance band (can also be done using only your bodyweight)
Level: Beginner/ Intermediate
-
Express Full Body
Efficient, full body workout using only your own body weight.
Props Needed: None
Level: 1 Intermediate
-
Inner and Outer Thigh Focused Full Body
Create healthy hips in this inner and outer thigh focused, full body workout. Start with a few floor exercises and then finish with standing inner and outer thigh work.
Props Needed: Pilates ring (magic circle)
Level: Intermediate
-
Waist Training
Twisting focused core workout to tone the waist and detox the body.
Props Needed: Pilates ball (substitute with a firm, small pillow)
Level: Intermediate
-
Express Glutes
Mobilize and work all angles of the hips to target every muscle of the glutes and upper thighs.
Props Needed: Optional 1-3lb ankle weights
Level: 1 intermediate
-
Abs And Glutes
Target every muscle of the glutes and core in this full body workout.
Props Needed: Pilates ball (substitute with a firm, small pillow)
Level: Intermediate
-
Core And Triceps
Learn to "kinect" the upper limbs to the trunk by training the posture muscles of the triceps, lats, mid back, and the core stabilizers.
Props Needed: Gliders and a light resistance band
Level: Intermediate
-
Magic Circle Fun
A full body workout that introduces fun and innovative ways to use the Pilates ring.
Props Needed: Pilates ring
Level: Intermediate
-
Glute Focused Lower Body
Hit all the sweet spots with this lower body focused series.
Props Needed: Pilates ball and light resistance band
Level: Intermediate
