Kick off Day 1 with a 35-minute Signature Sculpt—Grace’s classic full-body flow, designed to sculpt and energize. Start with a warm-up to activate your core, then move into an upper-body series using light weights and bodyweight exercises. From there, fire up your thighs and glutes with barre-ins...

Get ready to sweat in this 35-minute full-body cardio workout. You’ll kick things off with a quick warm-up and plank series, then head into standing cardio bursts and an upper body burn. After that, it’s all about lower body—expect glute-focused mat work and inner thigh burners using your Pilates...

This spicy 30-minute sculpt session is all about upper body strength and deep core activation. Using just a light pair of hand weights (2–3 lbs), you’ll move through high-rep, low-impact sequences that target the back, arms, and abs—building strength, stability, and that slow, satisfying burn. Ex...

This 10-minute express back workout is all about giving the back of your body the love it deserves. We’ll start standing with heavier weights, then take it to the mat and lighten the load as we go. It’s quick, effective, and a major reminder that a strong back is part of a strong core—and a stron...

This 20-minute walk and arms burner is the perfect mix of movement and sculpt. Join Grace for an energizing session that combines walking with upper-body toning — using light weights to fire up your arms while you move. Take it outside or hop on the treadmill, where Grace will cue incline interva...

Get ready for a quick yet effective 20-minute arms and abs burner. You’ll kick things off with a weightless arm series to fire up the upper body, then grab your dumbbells and Pilates ball for targeted toning work. The entire class is done on your mat.

Equipment: Pilates Ball, 1-3lb Dumbbells
Wo...

This 11-minute triceps-focused workout zeroes in on the backs of your arms with targeted, effective movement. You’ll be pulsing, squeezing, and sculpting with light dumbbells or wrist weights—no heavy lifting required. Most of the class is done from your knees, so we recommend a soft surface for ...

This 20-minute arms and abs class brings the burn with just a Pilates ball and a light pair of hand weights. You’ll start standing with a short but spicy arm series, then head to the mat for targeted core work using the ball—plus a few extra arm movements to keep the fire going. Quick yet serious...

This 25-minute Pilates session incorporates ankle weights on your wrists to provide an extra challenge for the upper body. Begin with a quick breath work warm-up, then move into sit-ups, bird dogs, leg lifts, and side planks. Make sure you have a soft surface, as this entire workout is done on yo...

Level: Intermediate
Today we’re focusing on two key areas: the upper body—targeting the arms and back—and the core. It's 50 seconds on and 15 seconds off rest in these two circuits that you’ll repeat twice for a spicy burn. 

Equipment: 3-15lb Dumbbells
Workout Set: https://joinform.com/collectio...

Level: Intermediate
Just 20 minutes can pack a punch! Standing and mat-based movements will activate your upper body and core using dumbbells. You’ll work through each exercise for 45 seconds with 20 seconds to rest. Pro tip: we suggest having two pairs of dumbbells handy to find the weight that ...

Strengthen and sculpt your back in this mat-based workout designed to build posture and power. You’ll start with a longer warm-up to activate your back and shoulders, easing into a series of controlled movements that target the upper and mid-back. Expect 50 seconds of work and 20 seconds of rest ...

Level: Intermediate
Program: Upper Body Sculpt
Kick off your upper body program with a strength-focused session designed to build upper body strength! Grab your heavier weights as we tackle three circuits: the first repeats three times to master moves like front raises and tricep extensions, the...

Level: Intermediate
Program: Upper Body Sculpt
Fire up your arms with this quick and spicy 15-minute bodyweight workout! With no repeats, you’ll only perform each move once—so give it your all. Begin with a mat-based stretch to wake up your body, then flow through 12 controlled, equipment-free e...

Level: Intermediate
Program: Upper Body Sculpt
This 20-minute upper body workout packs a punch and sneaks in some core work along the way! With no repeat exercises, you’ll want to give it your all as you flow through moves like reverse grip rows, tricep dips, dead bugs, and more. All you need is...

Level: Intermediate
Program: Upper Body Sculpt
Strengthen your posture with today’s upper body workout! You’ll target your back and shoulders, focusing on improving alignment and building strength. Start with a mat-based circuit on your belly to activate your back, then transition to standing mo...

Level: Intermediate

This 25-minute upper body and core burnout is all about strength. You’ll move through two circuits, hitting each one twice. With 40 seconds of work and 20 seconds of rest, you'll fire up your biceps, shoulders, and back, along with your entire core. Grab a pair of dumbbells ...

Today's workout is all about upper body strength! You'll tackle one circuit twice, using a bench or chair for chest flys and dumbbells for the other moves to build solid strength. With 45 seconds of work and 15 seconds of rest, you'll be done before you know it!


Equipment: 5lb Dumbbells, 8lb Du...

Fire up your upper body in just 16 minutes with this fast-paced arms and abs burner. Using a light pair of dumbbells and a Pilates ball, we’ll sculpt your shoulders, tone your arms, and activate deep core muscles for a total upper-body challenge. Expect small, controlled movements that pack a ser...

Give your body some love with this 12-minute Pilates flow. We’ll focus on elongating and gaining flexibility in those muscles, targeting your hips, arms, hamstrings, and back. These stretches are done on your mat — no equipment needed here — and include moves like runners lunge, downward dog, and...

You’re almost finished with the 7 Day Pilates Beginner Program! Wind down and recover with this 10-minute stretch flow. All of these stretches will be completed on your mat — no standing moves here — and will help you open your hips and relieve your arms, hamstrings, and thighs. Your body deserve...

Have your dumbbells at the ready for this upper body workout! We’ll start standing, then head to the floor for side rows, supermans, and you guessed it, an ab burner.

Equipment: 5-10 lb Dumbbells