FOLLICULAR PHASE
You're in the follicular phase of your cycle, meaning your period is over! After menstruation, your osteogenesis levels typically receive a big boost as your body prepares to release an egg. This often results in increased energy levels, and your body may crave cardio and strength training. Challenge yourself with our selection of workouts, which include heavier weights and high-intensity exercises.
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7 MINUTE BACK WORKOUT
Equipment: 1lb-3lb weights
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30 MINUTE SAMI AND CALYN UPPER BODY FLOW
We’re so excited to have our newest FORM trainer, Calyn Brooke, for today’s upper body and core workout. We’ll start seated on the mat to get grounded before diving into a series of mat-based exercises like planks, swimmers, and rows. We'll finish strong with a standing arm burner that will leave...
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10 MINUTE TRICEP BURN
Get ready for a 10-minute tricep-focused workout that packs a punch—perfect for when you're short on time but still want to feel the burn. Expect moves like tricep extensions, arm circles, tricep dips, and more, using ankle weights on your wrists for that extra challenge. This entire workout can ...
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10 MINUTE SAMI’S OG ABS WORKOUT: CELEBRATING 3 YEARS OF FORM
Celebrate FORM's 3-year anniversary with a throwback to where it all began! This OG 10-minute abs workout, originally featured on Sami’s YouTube channel, has over 12 million views, so we’re bringing it back! Dive into exercises like crunches, bicycle kicks, and side planks, designed to torch your...
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15 MINUTE GUT RELEASE AND STRETCH
Release the tension stored in your gut with this 15-minute gut release and stretch routine. Through a series of twists and stretches, you'll help your body relax and release any thing it needs to. This entire session is performed on your mat, so find a comfortable surface and get ready to unwind.
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20 MINUTE TOTAL BODY PILATES SCULPT
Join Sami for a 20-minute full-body sculpt that starts with grounding breath work and transitions into an energized mat-based flow. You'll target your entire body with moves like bicycles, chest flies, dead bugs, and tricep pushups, finishing with a core burnout. This live workout was designed an...
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10 MINUTE LOWER CORE BURN
Get ready to ignite your core with this perfect workout designed to engage and strengthen your lower core! This session is all about mind-to-muscle connection, focusing on activating those deep core muscles. Expect 50 seconds of intense exercise followed by 10 seconds to transition to the next mo...
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30 MINUTE FULL BODY PILATES BURN AND ENERGY RELEASE
In this Pilates burn, we’re focusing on our entire body while also releasing any energy that doesn’t serve you. Start seated as you identify anything you’re holding onto and storing in your body, and then get ready to release it as you burn out your full body with lots of squats, lifting, and ext...
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15 MINUTE CORE BALLET BURN
Meet me on your mat for today’s movement of the day: a 15-minute ballet-inspired workout with a strong emphasis on the core. Beginning on your back, this floor-based class guides you through a series of movements including bicycles, v-sits, dead bugs, and more. Elevate your upper body burn by wea...
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15 MINUTE BALLET FULL-BODY FLOW
Get ready to groove and feel the burn with today's 15-minute ballet-inspired flow that will target your entire body. You'll need a soft surface for this class as you sumo squat, punch, and pulse your way through ballet-inspired movements, with ankle weights and light dumbbells adding an extra cha...
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15 MINUTE MINDFUL MAT BREATH AND STRETCH
We'll meet you on your mat for today’s flow of the day, where you'll sit with yourself, listen to your body, and give it a whole lot of love. Start with your eyes closed for a few breaths before flowing through a number of stretches and Pilates moves that will open your body up to create new spac...
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35 MINUTE BOOTY AND ABS PILATES
Don’t be fooled by the title! This lazy girl workout is complete with all moves strictly on your mat, but trust me, you’ll still feel the burn! You’ll bring the heat to your booty and abs in this 35-minute flow, with floor work allowing you to really focus on your glutes. Start with a few breaths...
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30-MINUTE BREATH-TO-BODY PILATES FLOW
Focus on connecting with your body and toning those muscles in this full-body Pilates flow, that levels up with light dumbbells and ankle weights. Begin lying on your back, focusing on your breath, before moving into movements like runner's lunges, side planks, rainbows, and more. Lifts and pulse...
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30 MINUTE FULL BODY STRENGTH BURNER + ABS
For this full-body strength class, you'll go all in with 45 seconds of each exercise and a 15-second recovery afterward, followed by a 30-second burner. It kicks off with a warm-up to prep your body before diving into the two circuits, which are repeated twice. You’ll get a full-body workout by p...
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20 MINUTE FULL BODY SCULPT
Power up your full body routine with this 20 minute, full body workout. You’ll flow through 6 exercises, working on a 45:15 ratio, before repeating the series 3 times. Raise your heart rate with quick bursts of movement, and tone and groom those muscles. Expect jumping jacks, side monster walks, ...
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30 MINUTE FULL BODY ENERGY FLOW
Move your energy through your body and release with this burning pilates full body flow. Expect no repeats with a booty burn to start followed by an ab sequence and some cardio upper body to finish off.
Equipment: ankle weights and light dumbbells
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35 MINUTE WEIGHTED FULL BODY BURN
Get ready for a full body workout that will fire up your entire body from top to bottom. Using dumbbells, you’ll move through 8 exercises such as skull crushers and side steps, as well as russian twists and spider planks to get those abs shaking!
Equipment: 10-20lb Dumbbells & Resistance Band
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DAY 4 | 30 MINUTE SCULPTED ARMS PILATES
The title says it all! We're focusing on our upper body with a few hits of core work in Day 4 of our Power Pilates Program. We'll flow through commandos, rocking chairs, tricep kickbacks, bicep curls, and more. Using light weights, you'll burn out your arms to feel stronger, toned, and empowered ...
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25 MINUTE BOOTY STRENGTH & PILATES
Double trouble! We’re incorporating strength and Pilates movements in this 25-minute class that’ll burn out your booty. Amp up your heart rate as you work 45 seconds on, with 15 seconds of rest, through deadlifts, sumo squats, and lateral lunges—3 times through—before heading to the mat for some ...
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25 MINUTE MIND-TO-MUSCLE BOOTY BURNER
Burn out your glutes with this quick and spicy 25-minute booty burner, perfect for when you're low on time or don't have much space to work in. In this workout, you'll tackle 5 exercises, each lasting 50 seconds, and repeat the circuit 5 times. Prepare to ignite your glutes with moves like latera...
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35 MINUTE STANDING FULL BODY
Work your entire body with this 35-minute class that begins with a short warm-up before picking up your weights. In this strictly standing class, you’ll perform each exercise for 45 seconds, followed by a 15-second recovery. After every 5th exercise, there’s a 30-second burner, so give it everyth...
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20 MINUTE STRICTLY STANDING UPPER BODY PILATES
Perfect for when you’re on the go or just want to squeeze in a workout when you’re short on time, this 20-minute upper body Pilates class consists of standing exercises to burn and tone your upper body. You’ll use light weights for an extra resistance challenge as you work through bicep curls, pu...
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45 MINUTE BOOTY STRENGTH
This strength workout will get those glutes working and booty burning! This one starts with a quick warmup, then moves into a standing series. Finish off with floor work combining a booty band for extra tension. FORM tip: the best way to grow and tone your muscles is to make sure you’re upping yo...
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35 MINUTE BOOTY & HAMSTRING STRENGTHENER
Get ready to feel that booty burn with this 40 minute glute and hamstring focused strength workout. Using heavier weights and a booty band, you’ll work through lunges, RDL’s, clams and more, pushing through each movement for 40 seconds of work followed by 20 seconds of rest.
Equipment: Resistan...