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.
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7 Minutes In Ab Heaven
Enjoy this quick and efficient core series designed for when you only have a few minutes to spare.
Props Needed: Pilates ball (substitute with a firm, small pillow)
Level: Intermediate
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Glutes and Hamstrings
Train all angles of the glutes and hamstrings in this quick, but spicy series.
Props Needed: Pilates ring ("Magic circle")
Level: 1 Intermediate
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Traditional Pilates Abs
Using just your bodyweight, train all angles of the core and finish with side planks.
Equipment needed: None
Level: 1 Intermediate
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Swimming For Better Posture
Train the muscles of the mid back to counterbalance a forward rounded spine. Use it as an add on to a core series or when you only have a few minutes and want to upright your posture.
Props Needed: None
Level: 1 intermediate
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Full Body With Foam Roller
If you have a foam roller, this full body workout is a fun and efficient way to introduce a new prop.
Props Needed: Foam Roller (any length or density)
Level: Intermediate
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Full Body Using A Wall
Enjoy this efficient and fun full body workout using just your own body weight and a blank wall space.
Props Needed: A mat and a wall
Level: 1 Intermediate
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Inner/ Outer Thigh Focused Lower Body
Enjoy this gentle, but extremely targeted lower body focused workout using the Pilates ring.
Props Needed: Pilates Ring
Level: Intermediate
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Full Body Burn
Full body workout including a focus on glutes, core, twisting obliques, and tricep push ups to finish.
Props Needed: Pilates ball and light weight resistance bandLevel: Intermediate
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Triceps And Core
Fire the triceps and get an added core workout in this efficient series using the Pilates ring.
Props Needed: Pilates Ring
Level: Intermediate
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Full Body With Self Massage
Enjoy this "neutral spine friendly" full body workout that is safe for all spines. Start with a self massage and finish with a short meditation.
Props Needed: Extra light and medium resistance bands, Pilates ball, and a small massage ball
Level: Intermediate
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Bodyweight Glutes
Glute focused, neutral spine friendly series that uses only body weight or add ankle weights to intensify it.
Props Needed: Optional 1-3lb ankle weights
Level: Intermediate
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Full Body w/ Hip Mobility & Hip Massage
By learning how to roll down resisting gravity, we can learn how to roll up using our core (not momentum).
Props needed: Pilates ball, light and medium (or heavy) weighted resistance bands.
Level: Intermediate
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Posture Perfector
Focus on the posture muscles of the posterior chain in this upper body focused series.
Props Needed: 1-3 lb hand/wrist weights
Level: 1 Intermediate
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Plank Progressions
A full body series using only your own bodyweight to build up to a truly functional plank with perfect form.
Props Needed: None
Level: 1 Intermediate
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Quickie Full Body
One of the most efficient full body workouts (glutes, core, posture) in 20 minutes.
Props Needed: Pilates ball
Level: 1 Intermediate
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Glute Sculpting
Hit every angle of the glutes in this lower body focused series that will leave you feeling it an all the right places.
Props Needed: 1 light resistance band
Level: Intermediate
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Wrist Friendly Full Body
Enjoy this full body 45 minute flow that is wrist friendly and uses only your own body weight. No props needed.
Props Needed: None
Level: 1 Intermediate
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Torso Twisting (Ball abs)
Tons of torso twisting to wring out the waist, aesthetically and functionally.
Props Needed: Pilates ball (substitute with a firm, small pillow)
Level: 1 Intermediate
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Full Body Burn
A juicy, slowww, full body burn that focuses on working every muscle, especially those hard to reach areas.
Props Needed: One light or extra light resistance band
Level: Intermediate
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Glutes Glutes Glutes
Target every angle of the hips and glutes in this delicious lower body focused series.
Props Needed: 1 medium & 1 light weight resistance band, 1 glider, and optional 1-3lb ankle weights
Level: Intermediate/ Advanced
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Bodyweight Arms
Target the muscles of the upper body including the biceps, triceps, lats, and mid back using only your own body weight.
Props Needed: None
Level: All levels
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Quickie Abs
Target every angle of the core in this ab focused series using the Pilates ring.
Props Needed: The Pilates Ring
Level: Intermediate
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Full Body Using 1 Light Band
Full body workout with lots of glutes, core, and shoulder stabilization.
Props Needed: 1 light resistance band
Level: Intermediate
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Pelvic Floor Focused Full Body
A full body workout with cues from Kourtney specifically designed to help you truly tap into the muscles of the pelvic floor in a deeper and more connected way.
Props Needed: None
Level: 1 Intermediate
