Intermediate/Advanced

Intermediate/Advanced

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Intermediate/Advanced
  • 30 Minute Hamstrings + Obliques

    This super targeted workout focuses purely on the obliques, or muscles that wrap around the core, and the hamstrings.

    This is an intermediate/advanced routine.

    PROPS
    * Jumpboard
    * Sitting Box

    STARTING POSITION
    1 red spring
    Loops preset on ropes
    Headrest down
    Box preset over the springs

    OUR SP...

  • 20 Minute Inner Thigh Flow

    This express flow focuses on the inner thighs using a Pilates circle.

    Some of the exercises this workout include are kneeling inner thighs slides, standing attitude sweeps, and standing inner thighs.

    PROPS
    - Pilates "Magic" Circle

    STARTING POSITION
    Zero springs on (*or one yellow for more supp...

  • 30 Minute Core Flow

    This core based flow is 30 minutes in length, and will challenge the major part of your abdominals (transverse) as well as the obliques and rectus abdominals in an intermediate/advanced level workout.

    Some of the exercises this workout includes are front platform side planks, seated zero spring ...

  • Power Reformer 6

    This full body, 45 minute workout uses a looped band and sitting box to flow through an intermediate/advanced level workout.

    Some of the creative exercises this workout includes are Hovering Plank Twists, Standing Lateral Speed Skaters, and Surfer Oblique Glides.

    PROPS
    - Looped Resistance Band ...

  • Power Reformer 5

    This 45 minute workout targets the entire body. Exercises include seated core work with the ball, lateral speed skaters with the band and reverse lunges.

    Props:
    - 3 Lb. Dumbbells
    - Ball
    - Looped Resistance Band

    STARTING POSITION
    1 red spring
    Footbar in lowest upright position
    Loops preset on pe...

  • Jumpboard Sculpt 3

    This intermediate/advanced level, 45 minute workout targets the entire body with sculpting movements, while fusing in exercises that elevate the heart rate and drive results.

    Exercises include overhead jump combo, squat kneeling jumps, and floor planking.

    Props:
    - Jumpboard
    - 5 Lb. Dumbbells
    - ...

  • Power Reformer 4

    This 45 minute, full body workout flows through an athletic intermediate level flow to carve out the entire body.

    Exercises include standing reverse lunges, box planking, and kneeling inner thigh glides.

    Props:
    - Sitting Box
    - Ball
    - Looped Resistance Band

    STARTING POSITION
    Footbar in middle ...

  • Day 11: Core Tone in 45

    Grab a ball and a set of 3 lb. dumbbells for this 45 minute, core-focused Pilates mat fusion workout.

  • Day 5: Arms, Back + Abs in 30

    Grab a set of 3 lb. dumbbells for this 30 minute toning workout that targets the arms, back, and core muscles.

  • Day 10: Cardio Pilates Mix in 45

    This toning workout sculpts out the muscles, while finding moments to spike the heart rate, helping to amplify results, boost metabolism and build muscular endurance.

    Props:
    3 Lb. Dumbbells

  • Day 6: Full Body in 30

    Grab your small ball for 30 minutes of a targeted, flowing workout. Exercises include seated core work, donkey kicks, and controlled upper body movements.

  • Day 3: Glutes + Abs in 45

    Spend 45 minutes with Andrea in this core and glute focused workout using a looped resistance band (medium resistance recommended).

  • Day 9 Full Body in 50

    This 50 minute Pilates fusion workout uses the ball to take you through full-body sculpting.

  • 15 Minute Dumbbell Arms for Bone Density

    Grab a set of 5 lb. weights for this 15 minute, focused upper body workout that builds incredible muscle tone in the arms and back, with a focus on bone density and toning.

    This is a great workout to do on it's own when you're short on time, or to combine with another workout (like glutes or abs...

  • Power Reformer 3

    This 45 minute, full body workout uses a box and a ball to fuse into an athletic flow.

    Props:
    * Small Ball
    * Sitting Box

    STARTING POSITION
    One red springs on
    Loops preset on loops
    Footbar in middle, upright position
    Headrest up

    OUR SPRINGS
    Green- Heavy
    Red- Medium/Heavy
    Blue- Light
    Yellow- Ext...

  • Power Reformer 2

    This 60 minute, athletic flow targets the entire body with an extra emphasis on sitting box work. Make sure you have room on the sides of your reformer to place your sitting box the long direction for standing work.

    Props:
    * Looped resistance band (medium-heavy resistance recommended)
    * Small Ba...

  • 30 Minute Sculpt

    Strengthen and tone the entire body in this 30 minute, targeted workout. Exercises include Carriage Throws, Single Leg Bridging, and Non-jumping burpees.

    STARTING POSITION
    All springs on
    Handles attached to ropes
    Headrest up
    *Begin with ball between knees

    OUR SPRINGS
    Green- Heavy
    Red- Medium/He...

  • Power Reformer 1

    This 50 minute, athletic flow targets the entire body with an extra emphasis on sitting box work. Make sure you have room in front of your reformer to place your sitting box the short direction, as you will see in the opening shot of this workout.

    Props:
    * Ankle/Wrist Weights (1.5 custom Speir...

  • Speir Bungee 4

    This athletic, 50 minute workout carves out the entire body by using the Speir custom bungees for a major upper body shred! The looped band, ball and box are used in this workout as well to connect the muscles and amplify the connection and results.

    Props:
    * Looped band (medium-heavy resistance ...

  • Speir Bungees: 30 Minute Arms 1

    This 30 minute routine uses the custom Speir bungees (we recommend using your handle attachments) to carve out and sculpt the arms and upper.

    Props you will need:
    * Speir Bungees
    * Sitting Box

    STARTING POSITION
    All springs on
    Footbar in middle, upright position
    Handles preset on bungees
    Headres...

  • Athletic Flow 14

    45 minutes of full body work using a looped band and sitting box.

    Props:
    * Looped band (light-medium resistance recommended for range)
    * Sitting box

    STARTING POSITION
    All springs on
    Footbar in middle, upright position
    Loops preset on pegs
    Headrest up

    OUR SPRINGS
    Green- Heavy
    Red- Medium/Heavy
    ...

  • Athletic Flow 13

    40 minute of full-body focused exercises using the small ball! Exercises include flying jumps off the footbar, kneeling swakati for the arms and upper body, and seated core work using the ball on one light spring.

    Props:
    * Small Ball
    * Looped Band

    This flow is for an intermediate level.

    STARTI...

  • Dumbbell Sculpt 2

    This 45 minute workout uses a set of 5 lb. and 3 lb. dumbbells to challenge, strengthen and sculpt the entire body.

    Props:
    - 5 lb. dumbbells
    - 3 lb. dumbbells
    - Sitting box

    STARTING POSITION
    All springs on
    Footbar in middle, upright position
    Loops preset on pegs
    Headrest up

    OUR SPRINGS
    Green- ...

  • 20 Minute Core 1

    Flow through 20 minutes of a core-based flow that uses the ball to intensify the connection to the core. Movements include seated ball core work on one spring, unilateral looped work, and knee pulls.

    Props:
    Ball

    STARTING POSITION
    1 Red Spring
    Footbar in middle, upright position
    Loops preset on ...