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Foundation - Mind and Body (DAY 1 OF 7)
This 18-minute grounding flow focuses on foundational movement, breathwork, and gentle core activation to create stability and awareness for the week ahead. Expect controlled transitions and mindful pacing that help you feel centered, aligned, and ready to build.
Level: Beginner, Intermediate
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Spine & Alignment Flow (DAY 2 OF 7)
This 15-minute Pilates ball class is designed to improve spinal mobility, refine alignment, and build deep core support. Slow, controlled movements help activate stabilizing muscles while encouraging better posture and connection.
Level: Beginner, Intermediate
Equipment: Pilates Ball
Duration: 1... -
Lower Body Flow (DAY 3 OF 7)
This 15-minute glute-focused session uses a booty band to layer resistance and fire up your legs and glutes. Expect steady tension, controlled pulses, and intentional movement that builds stability and strength without impact.
Level: Beginner, Intermediate
Equipment: Booty Band
Duration: 15 mins... -
Upper Body Flow (DAY 4 OF 7)
This 14-minute upper-body sequence uses hand weights to target arms, shoulders, and back with precise, controlled movement. Designed to build strength without creating tension, this class leaves you feeling lifted and aligned.
Level: Beginner, Intermediate
Equipment: Hand Weights
Duration: 14 mi... -
Full Body Flow (DAY 5 OF 7)
This 25-minute dynamic class blends strength and flow to challenge your entire body. Expect seamless transitions, balanced muscle engagement, and a steady build that leaves you feeling strong and accomplished.
Level: Beginner, Intermediate
Equipment: No Equipment
Duration: 25 mins
Women’s Health... -
Core & Control Flow (DAY 6 OF 7)
This 18-minute Pilates ball workout focuses on controlled core engagement, balance, and alignment. Expect intentional, detail-oriented movements that challenge stability and reinforce strong foundational support.
Level: Beginner, Intermediate
Equipment: Pilates Ball
Duration: 18 mins
Women’s Hea... -
Elevated Flow (DAY 7 OF 7)
This 37-minute class ties together the week’s themes with continuous, intentional movement using hand weights. Expect strength, endurance, and fluid transitions that leave you feeling accomplished, balanced, and deeply connected to your body.
Level: Beginner, Intermediate
Equipment: Hand Weights... -
10 Min Strong Booty
Using a booty band, this intermediate, pregnancy-friendly workout emphasizes controlled resistance exercises that lift, shape, and activate the lower body for maximum results in minimal time.
Level: Intermediate, Pregnancy-friendly
Equipment: Booty Band
Duration: 10 mins
Women’s Health: Follicul...
