INTERMEDIATE

INTERMEDIATE

Intermediate level classes

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INTERMEDIATE
  • Gentle Pilates (DAY 13 OF 21)

    Today's class is of my favourite gentle full body series on the days I don't have a lot of energy! The perfect video to do if you're feeling tired, on your period or in the mood for a gentle series of low-impact toning.

    Level: All Levels
    Equipment: No Equipment
    Duration: 30 mins
    Women's Health: ...

  • Booty & Core Blast (FOUNDATION: DAY 12 OF 21)

    This 23-minute class uses ankle weights and a Pilates ball to strengthen and tone your lower body and midsection, challenge stability, and keep muscles engaged through precise, controlled movements.

    Level: Intermediate, Pregnancy-friendly
    Equipment: Ankle weights, Pilates ball
    Duration: 23 mins
    ...

  • Lengthening Flow (DAY 11 OF 21)

    This 40-minute session uses ankle weights and a Pilates ball to gently challenge stability while emphasizing stretch, alignment, and fluid movement, making it ideal for slowing down while still feeling deeply connected and strong.

    Level: Prenatal/Beginner, Intermediate/Advanced
    Equipment: Ankle ...

  • Upper Body Tone (DAY 10 OF 21)

    Using 5 lb hand weights, this 30-minute workout emphasizes slow, controlled movements to improve posture, increase upper-body strength, and create muscle definition while remaining accessible and pregnancy-friendly.

    Level: Prenatal/Beginner, Intermediate/Advanced
    Equipment: Hand Weights (5 lb)
    D...

  • Cardio Pilates Burn (DAY 8 OF 21)

    This 30-minute session incorporates light hand weights to add resistance, improve coordination, and boost endurance, making it perfect for days when energy is higher and you want a full-body burn without impact.

    Level: Prenatal/Beginner, Intermediate/Advanced
    Equipment: Hand Weights
    Duration: 30...

  • Relaxing Evening Flow (ELEVATED: DAY 6 OF 21)

    This is the perfect workout to wind down for the evening! Are you struggling to sleep properly or wind down after a hectic day? Join me in this new video which focuses on deep stretching, lengthening and breathing to soothe your mind and body preparing you for a restful evening.

    Level: All Level...

  • Core Burn (DAY 4 OF 21)

    Using a Pilates ball and light hand weights, this workout targets the abs, obliques, and lower back with controlled, precise movements that improve stability, posture, and core endurance while keeping intensity manageable.

    Level: Prenatal/Beginner, Intermediate/Advanced
    Equipment: Pilates Ball, ...

  • Defined Arms & Back (FOUNDATION: DAY 2 OF 21)

    Build strength and definition in your arms, shoulders, and back with a pregnancy-friendly resistance band workout. This session improves posture, supports spine alignment, and leaves your upper body feeling strong and energized.

    Level: Intermediate, Pregnancy-friendly
    Equipment: Resistance band
    ...

  • Full Body Strength (DAY 1 OF 21)

    This workout combines booty bands and hand weights to target all major muscle groups, focusing on controlled movements that build strength, improve stability, and define muscles from head to toe. Expect a challenging but achievable pace that keeps you engaged throughout.

    Level: Prenatal/Beginner...

  • REFORMER | Glutes & Arms

    Using the reformer, long box, platform extender, and optional hand weights, this workout emphasizes controlled, deliberate movements to target key muscle groups, enhance muscle definition, and improve overall stability. Perfect for those looking to challenge themselves safely, this session balanc...

  • LIVE Full Body W/Hand Weights

    Build strength, tone, and definition from head to toe in this November live class. Expect controlled burn and intentional movement that challenges without overwhelming.

    Level: Intermediate, Pregnancy-friendly
    Equipment: Hand Weights
    Duration: 44 mins
    Women’s Health: Ovulatory

    For outfit & equip...

  • Release and Restore

    Unwind tension and reset your body with a calming 20-minute flow designed to open, lengthen, and gently strengthen. This restorative sequence uses smooth transitions and breath-led movement to help you decompress, improve mobility, and feel grounded again, no equipment needed.

    Level: Intermediat...

  • Total Full Sculpt

    Fire up every major muscle group with a focused, 30-minute full-body burn that blends strength, control, and mobility. You’ll move through dynamic sculpting sequences using hand weights and yoga blocks to deepen engagement, build heat, and challenge your balance in all the right ways.

    Level: Int...

  • 15 Min Total Tone

    Using a Pilates ball, this class focuses on improving balance, control, and full-body activation through precise, targeted movements. Perfect for when you want a quick but effective burn.

    Level: Intermediate, Pregnancy-friendly
    Equipment: Pilates ball
    Duration: 15 mins
    Women’s Health: Follicular...

  • Sideline Burn

    This 20-minute pregnancy-friendly class uses a booty band and focused, controlled movements to build strength, improve stability, and keep muscles activated from start to finish.

    Level: Intermediate, Pregnancy-friendly
    Equipment: Booty band
    Duration: 20 mins
    Women’s Health: Follicular

    For outfi...

  • LIVE Full Body No Equipment

    A 48-minute full-body Pilates sculpt session with no equipment. Tone and sculpt from head to toe in this October live class.

    Level: Intermediate, Pregnancy-friendly
    Equipment: None
    Duration: 48 mins
    Woman’s Health: Ovulatory

    For outfit & equipment links:
    www.tashafranken.com/theshop

  • REFORMER | Core, Arms & Legs

    Using the long box, platform extender, and Pilates ball, this 43-minute class sculpts your core, tones your arms, and builds endurance through mindful, resistance-based movement. Perfect for days when you want to push your limits and feel strong from head to toe.

    Level: All levels, Pregnancy-fri...

  • Dynamic Pilates Flow

    Move through a dynamic Pilates flow using a Pilates ball and hand weights designed for intermediate practice. This pregnancy-friendly workout strengthens your core, improves mobility, and enhances overall body stability, leaving you feeling energized, balanced, and strong.

    Level: Intermediate, P...

  • Legs and Booty Strength

    Sculpt and strengthen your glutes, quads, hamstrings, and calves with targeted resistance exercises using ankle weights and a booty band. Designed for intermediate-level practice, this workout lifts, defines, and challenges your lower body for maximum tone.

    Level: Intermediate
    Equipment: Ankle w...

  • Elongate and Tone

    Elongate your muscles, strengthen your core, and improve posture using the Pilates ball. This intermediate-level, pregnancy-friendly workout engages your entire body through controlled, flowing movements that tone, sculpt, and stabilize. Great for enhancing mobility while building strength.

    Leve...

  • REFORMER | Mobility & Lengthening

    Using the reformer and tower, this session focuses on controlled stretching and gentle strengthening. Perfect for all levels and pregnancy-friendly.

    Level: All Levels
    Equipment: Reformer, Tower
    Duration: 24 mins
    Women’s Health: Follicular, Luteal

    For outfit & equipment links:
    www.tashafranken.c...

  • Lower Body Sculpt

    With the added resistance of ankle weights, you’ll target glutes, quads, hamstrings, and calves through controlled movements that lift, define, and stabilize. Perfect for intermediate-level practice when you want a focused, lower-body burn.

    Level: Intermediate

    Equipment: Ankle weights

    Duration...

  • 360 Sculpted Arms

    Using hand weights, you’ll target your biceps, triceps, shoulders, and back through precise Pilates movements designed to tone, strengthen, and improve posture. Short, efficient, and effective. It’s perfect when you want a quick upper-body burn that delivers results.

    Level: Intermediate
    Equipmen...

  • Total Leg Sculpt (FOUNDATION: DAY 3 OF 21)

    Using ankle weights, you’ll target your quads, hamstrings, glutes, and calves through controlled Pilates movements that build endurance, stability, and definition. Perfect for anyone ready to take their leg training to the next level while keeping things safe and supportive.

    Level: Intermediate
...